Bewusst
dead inside
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- Aug 11, 2019
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Not going into great detail here since most of you don't care about the science anyway and too much effort.
Before buying any expensive creams, serums, retinoid drugs or peptides, drowning yourself in SPF 100 sunscreen and living like a vampire, try to cover the basics aka essential building blocks of and cofactors for collagen synthesis first. Not only your skin is made out of collagen; your bones, tendons, ligaments, cartilage and blood vessels are as well. Decreased/faulty collagen synthesis or fragile collagen structures can lead to problems in all of these tissues.
What you need and how much:
> Vitamin C - at least 500 mg per day, preferably up to 75% of your bowel tolerance spaced out throughout the day in 500 - 2,000 mg doses each
> iron - 10 - 15 mg per day, depending on your activity level (sweat more, ingest more)
> copper - 1 mg per day
> silicon - 30 - 50 mg per day
> gelatin - 25 - 30% of your total daily protein intake
The only thing in this list I recommend using supplements for is vitamin C because it can be hard to get enough from your diet. All the other things can easily and should only be obtained from your diet. Vitamin C also significantly enhances the absorption of nonheme (plant-based) iron, so taking vitamin C with meals high in plant-based iron (see sources below) is a good idea.
Good sources:
> Iron: red meats, kidney beans, quinoa, oatmeal, sunflower seeds, sugar cane syrup
> copper: cocoa, cashews, oysters, dried shiitake mushrooms, sunflower and pumpkin seeds, hazelnuts
> silicon: fiji and volvic water, beer, brown millet, oatmeal
> Gelatin powder can be usually found in the baking aisle at most grocery stores and needs no further processing
Do this for a few months. If you're still a collagencel, only then should you consider additional treatments (or test for gene mutations that may lead to impaired collagen synthesis).
@16tyo @Native
Before buying any expensive creams, serums, retinoid drugs or peptides, drowning yourself in SPF 100 sunscreen and living like a vampire, try to cover the basics aka essential building blocks of and cofactors for collagen synthesis first. Not only your skin is made out of collagen; your bones, tendons, ligaments, cartilage and blood vessels are as well. Decreased/faulty collagen synthesis or fragile collagen structures can lead to problems in all of these tissues.
What you need and how much:
> Vitamin C - at least 500 mg per day, preferably up to 75% of your bowel tolerance spaced out throughout the day in 500 - 2,000 mg doses each
> iron - 10 - 15 mg per day, depending on your activity level (sweat more, ingest more)
> copper - 1 mg per day
> silicon - 30 - 50 mg per day
> gelatin - 25 - 30% of your total daily protein intake
The only thing in this list I recommend using supplements for is vitamin C because it can be hard to get enough from your diet. All the other things can easily and should only be obtained from your diet. Vitamin C also significantly enhances the absorption of nonheme (plant-based) iron, so taking vitamin C with meals high in plant-based iron (see sources below) is a good idea.
Good sources:
> Iron: red meats, kidney beans, quinoa, oatmeal, sunflower seeds, sugar cane syrup
> copper: cocoa, cashews, oysters, dried shiitake mushrooms, sunflower and pumpkin seeds, hazelnuts
> silicon: fiji and volvic water, beer, brown millet, oatmeal
> Gelatin powder can be usually found in the baking aisle at most grocery stores and needs no further processing
Do this for a few months. If you're still a collagencel, only then should you consider additional treatments (or test for gene mutations that may lead to impaired collagen synthesis).
@16tyo @Native
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