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Hey ladies! 💁‍♀️ Let's chat about our skin, hair, nails and joints because they deserve all the pampering vibes!

After 40, we start noticing a few changes as our hormones play their own rollercoaster game, bringing in hair thinning, brittle nails, and those creaky sore joints – ugh, the struggles are real!

Enter collagen supplementation, our beauty ride-or-die! The evidence is piling up fast. The hype? Totally legit, trust me! I've been keeping a close eye on the research, and it's looking seriously promising.

Collagen works its magic to keep our skin plump, hair glossy, nails on point, and our joints doing a happy dance.

You can easily sneak it into your daily routine by adding it to water or a smoothie.

Let's discover this beauty booster today on Bolder Women. 💖✨ 

But before we dive in ...

🦴 What about Bone Broth? Doesn’t it contain collagen?

Yes it does! Similar to "stock", bone broth is made by slow-simmering the bones of grass-fed animals to extract the collagen, protein and amino acids.

Simmering animal bones for over 12 hours helps extract collagen—providing specific amino acids like arginine, glutamate, hydroxylysine, hydroxyproline, proline and glycine—from the bones.

The final broth is also rich vitamins, and minerals.

It is definitely a powerful super food!

📝 Bone Broth: The Facts?

✅ It is a rich source of amino acids including glutamate and glycine and minerals including calcium and magnesium.

✅ It can help protect joints and reduce osteoarthritis.

✅ It may help reduce gut inflammation as a result of the amino acid glutamine. This helps heal the lining of the digestive tract and assist with overall gut and immune system function.

During perimenopause and menopause our protective gut mucosal lining reduces or thins, and keeping this lining happy and healthy is the goal, so adding in some gut loving foods is beneficial.

✅ While bone broth is a rich and nutritious addition to our diet, the amount of collagen/ amino acids vary from product to product.

It is a very healthy addition to our diet. Check out todays sponsor.

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 📝 Collagen: the facts

✅ Collagen is the most abundant protein in the body, forming part of skin, hair, nails, bone, ligaments and tendons.

It provides structure and support to allow these tissues to be strong, durable and pliable.

✅ Collagen is made up of 19 amino acids however it is not a complete protein source. It is mainly made up of proline, alanine, glycine and hydroxyproline.

It will add to your total protein for the day but should not replace other complete protein sources needed to drive muscle protein synthesis.

✅ Collagen production unfortunately declines with age.

✅ Collagen is a useful addition in pain management for inflammatory conditions (tendonitis) and helps to reduce activity-related joint pain and can assist with the prevention of osteoarthritis.

✅ Collagen supplementation supports the repair of various tissues, including bone, skin and ligaments/ tendons during injury rehabilitation

✅ Collagen can help increase bone strength and reduce fracture risk

 📚 What does the latest evidence say about collagen?

Collagen supplementation does make it all the way to our skin! This has been widely questioned, but more and more studies are proving that collagen does make a difference to our skin quality.

The most recent 2023 review on collagen which included 26 randomised controlled trials showed significant effects of collagen on skin elasticity and hydration.

There is also positive research regarding joint pain and osteoarthritis from 5 randomised controlled trails as well as exciting evidence in injury including tendon repair.

And the good news for collagen doesn’t stop there, it also helps keep our bones healthy and strong.

A 2020 randomised controlled trial has shown that supplementation of collagen with calcium and vitamin D combined enhances bone metabolism in postmenopausal women.

💊 Collagen: How much and when?

🔯 15-20g per day with Vitamin C (which is a co-factor in collagen synthesis)

🔯 Preferably taken 40-60min before exercise or rehab, as this is the time taken for it to peak in the blood which helps 'switch-on' uptake into the connective tissue, tendons and skin.

💊 Where can I buy collagen

There are many collagen products on the market. Here are 2 products I have tried and tested so you can check these out.

• Vital Collagen 

• True Collagen with Vitamin C

Remember, it's always wise to consult with your healthcare provider before starting any new supplement routine.

Ready to Change the Things You Can Change?

While we can’t turn back the clock, we can use evidenced based supplements like collagen to help our wellbeing as we move through life. The evidence is definitely stacking up in its favour.

Adding some collagen into your daily routine can have benefits for not only skin, hair and nails but joints as well.

Reflection

Research some of the collagen products available and find one that suits your needs and budget. What not add this beauty booster to your routine?

The Team at Bolder Women