Collagen: How Much You Should Be Consuming To See Results

Recent research into consuming collagen supplements has shown great promise for its beauty-enhancing effects, such as stronger hair and nails, and more hydrated skin with fewer wrinkles.

This has spawned a huge number of new products containing collagen but, despite the claims, not all collagen products are created equal. Some are so high in sugar and so inflammatory that the negative effects will outweigh any benefit of consuming more collagen.

When knowing how much to consume to see results, most of the research is based on at least 5g of collagen per day, sometimes higher. That’s why we have 7.5g per serve in Beauty Food for example. Many companies have next to no collagen in their “collagen” products and try to hide this by quoting in milligrams. For example, 3000mg of collagen is not a large enough serve based on the research. Look for over 5g (5000mg).

For those following a vegan diet, please note that collagen comes from animals. There are plenty of vegan “collagen” products out there that claim to “support” collagen production but they don’t actually contain collagen and the science just isn’t there to support the claimed health benefits.

For those who aren’t strict vegans, I do have many plant-based friends who consume collagen for its health benefits instead of meat.

When you’re consuming collagen the number one rule is to avoid combining it with sugar. Sugar competes with Vitamin C which is important to absorbing collagen. That’s why my Beauty Food bites are low sugar and infused with Vitamin C.

Here are some important things to know when looking for an edible Beauty Collagen Snack (or any kind of packaged food)

Ingredients

  1. Choose products with as few ingredients as possible, ideally, with words, you can pronounce and no numbers! This helps you choose foods that are close to their natural state. If your granny wouldn’t recognize an ingredient, it’s worth questioning!
  2. Try to avoid artificial thickeners and fillers (e.g. Polyglycerol Polyricinoleate and Soy Lecithin) and sweeteners (e.g. Aspartame and Sucralose; stevia or monk fruit are ok as they’re natural), as well as sugar alcohols (like Xylitol, Erythritol, Sorbitol, and Maltitol).
  3. It’s important to know ingredients are listed in order of quantity, so focus on the first few ingredients. If you see Dates for example as the first ingredient, then you’re probably going to be consuming a fair amount of sugar. If you see Nuts on the other hand as the first ingredient, things are off to a good start.
  4. Avoid anything labeled ‘vegetable oils’ or ‘hydrogenated’ (e.g. Canola oil, Corn oil, Cottonseed oil, Soy oil, Sunflower oil, Safflower oil, Grapeseed oil, Ricebran oil). These are highly processed fats that destroy your health and metabolic fitness.

Nutrition Panel

  1. Read the per 100g column, not the per serving column. This is because the serving column is determined by the manufacturer and is therefore not consistent.
  2. Check the sugar content. Low sugar products have 5g sugar or less per 100g, medium is 6-10g, 11-15g is getting up there and 16g+ is very high sugar.
  3. Check what kind of fat the product contains. Healthy, natural fats in the diet will actually help keep you get lean, boost your immune system, and improve brain function. But if you’re eating packaged food, you’ll want to check whether the product contains trans fats or hydrogenated/partially hydrogenated fats. Aim for none of these, or as few as possible.
  4. Sodium / salt content. As a general guide, less than 300mg of sodium per 100g is all good.
    Fiber is perhaps the only nutrient that’s worth checking out ‘per serve’ and any product with more than 3g fiber per serve is a winner!
  5. Don’t be fooled by ‘Low Fat’ products. The full fat, less tampered with products usually contain less sugar and more nutrients. They also help with feelings of fullness and help to regulate your appetite.

This is why I created Beauty Food. All-natural, low sugar, gluten and dairy-free. Based on nut butter (no dried fruit) with a good serve of protein and good fats to fill you up for longer. It tastes like a naughty biscuit but it’s clean and healthy.

Want to try my product?

If you’d like to give Beauty Food a try, use code LIBBY to get $10 off your first order! Just head to www.beautyfood.com.au

Collagen bar
Supplied

About Libby Babet

When Libby was diagnosed with malignant hypertension in her early 20s, with blood pressure 3 times higher than normal, she was told she’d be on medication for life and never have kids. Healing herself through the right kinds of exercise and nutrition, and getting off medication was the start of her life-long mission to inspire others to move more, eat better, and live life to the full.

A decade later, her knowledge and passion led to her starring role as the new trainer on Channel 10’s re-imagination and relaunch of “The Biggest Loser: Transformed”. She’s also been the fitness expert for Women’s Fitness Magazine and the HIT Network, Australia’s largest radio network.

Outside of her work in media, Libby is the founder of multiple businesses in health and fitness Chief Nutrition, a healthy snacking company with brands Beauty Food and Chief Bar, and her training studio The Upbeat.
Best of all, despite the dire prognosis over a decade ago, Libby is now the proud mum of daughter Izzy!

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