{"id":21615,"date":"2019-01-23T16:58:16","date_gmt":"2019-01-23T21:58:16","guid":{"rendered":"https:\/\/whatsgood.vitaminshoppe.com\/?p=21615"},"modified":"2019-01-24T14:17:47","modified_gmt":"2019-01-24T19:17:47","slug":"keto-collagen","status":"publish","type":"post","link":"https:\/\/www.vitaminshoppe.com\/blog\/keto-collagen\/","title":{"rendered":"On Keto? You Better Get Your Fill Of Collagen"},"content":{"rendered":"<p>The <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/ketogenic-diet\/\" target=\"_blank\" rel=\"noopener\">keto diet<\/a> and <a href=\"https:\/\/www.vitaminshoppe.com\/c\/collagen\/N-cp99yc\" target=\"_blank\" rel=\"noopener\">collagen protein<\/a> might just be two of the most popular trends in the health and wellness world right now\u2014but should you be combining them? According to some experts, yes. Here\u2019s how loading up on <a href=\"https:\/\/www.vitaminshoppe.com\/c\/collagen\/N-cp99yc\">collagen<\/a> can boost your keto lifestyle.<\/p>\n<h2><strong>First, A Quick Keto Refresher<\/strong><\/h2>\n<p>The subject of an endless number of Instagram transformation posts, cookbooks, and more, the high-fat keto diet continues to dazzle with its promises of weight loss, reduced inflammation, lower blood sugar and insulin levels, increased energy, and diminished cravings.<\/p>\n<p>By eating 60 to 70 percent of your calories from fat, 15 to 30 percent from protein, and just five to 10 from carbohydrates, you transition your body from burning glucose (which comes from carbohydrates and sugar) to burning ketones (which come from fat).<\/p>\n<p>Though eating too much protein on a keto diet can affect your body\u2019s fat-burning abilities (we can turn excess into glucose), it\u2019s still important for your overall health and well-being that you eat <em>enough<\/em>, says Josh Axe, D.N.M., C.N.S., D.C, member of <a href=\"https:\/\/www.vitaminshoppe.com\/lp\/victory-is-yours\" target=\"_blank\" rel=\"noopener\">The Vitamin Shoppe Wellness Council<\/a> and author of the upcoming <em>Keto Diet.<\/em><\/p>\n<p>And when it comes to what type of protein to emphasize while on keto, Axe recommends collagen.<\/p>\n<h2><strong>So, Why Collagen?<\/strong><\/h2>\n<p>The most abundant type of structural protein in the human body, collagen can be found in our muscles, bones, skin, hair, nails, ligaments, tendons blood vessels, and organs. Like glue, it essentially holds the body together, forming our connective tissues and repairing wounds.<\/p>\n<p>As we age, our body produces less and less collagen, leading to wrinkles, droopy skin, brittle nails, and joint issues.<\/p>\n<p><strong>Related: <\/strong><a href=\"https:\/\/www.vitaminshoppe.com\/blog\/collagen-treat-recipes\/\" target=\"_blank\" rel=\"noopener\"><strong>This Collagen Cookie Dough Puts Pillsbury In A Corner<\/strong><\/a><\/p>\n<p>For that reason, pretty much all of us can benefit from consuming more collagen. (In fact, doing so has been shown to <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/18416885\" target=\"_blank\" rel=\"noopener\">relieve joint issues<\/a>, <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/14600124\" target=\"_blank\" rel=\"noopener\">support digestive health<\/a>, and boost the appearance of our skin, hair, and nails.<\/p>\n<h2><strong>Collagen, Meet Keto<\/strong><\/h2>\n<p>According to Axe, consuming more collagen\u2014and boosting our body\u2019s own collagen production\u2014is <em>especially<\/em> beneficial when you\u2019re on a ketogenic diet.<\/p>\n<p>Keto has been credited with warding off inflammation, easing pain, promoting cognitive function, and supporting weight loss. However, the diet (especially its limited protein intake) can have some drawbacks for muscle mass and joint and gut health over time.<\/p>\n<!-- Shortcode [rr-products] does not match the conditions -->\n<p>That\u2019s why Axe recommends prioritizing collagen on a keto diet. Since this protein offers so many muscle, joint, and gut benefits, it can help you get the most \u2018bang for your buck\u2019 from the protein you consume on keto.<\/p>\n<h2><strong>Enter \u2018The Keto Collagen-Boosting Plan\u2019<\/strong><\/h2>\n<p>To maximize keto\u2019s age-defying and health-boosting benefits, Axe recommends following his \u2018Keto Collagen-Boosting Plan.\u2019<\/p>\n<p>For starters, you\u2019ll limit your total protein intake to between 0.8 and one gram of protein per kilogram of body weight per day. (That\u2019s 55 to 68 grams of protein for a 150-pound person).<\/p>\n<p>From there, you\u2019ll incorporate collagen-packed foods, collagen-boosting nutrients, and <a href=\"https:\/\/www.vitaminshoppe.com\/c\/collagen\/N-cp99yc\" target=\"_blank\" rel=\"noopener\">collagen supplements<\/a> in your diet at least twice a day. Ideally, up to 20 grams of your daily protein intake will come from collagen.<\/p>\n<h2><strong>4 Ways To Maximize Collagen On Keto<\/strong><\/h2>\n<p>What does that look like in everyday keto eating? Here are Axe\u2019s four tips for ramping up collagen without wrecking ketosis.<\/p>\n<h3><strong>1. Avoid Collagen-Depleting Habits<\/strong><\/h3>\n<p>The first step in boosting collagen and its benefits is to avoid certain lifestyle factors Axe calls \u2018collagen killers.\u2019<\/p>\n<p>\u201cPoor sleep, a sedentary lifestyle, over-exercising, chronic stress, excess sun exposure, and smoking can have all been shown to reduce collagen synthesis in the body,\u201d he says. Basically, anything that\u2019s bad for your long-term health is also bad for collagen production.<\/p>\n<p>According to Axe, eating a diet high in sugar is also collagen-depleting\u2014but luckily sugar is already off the table on keto.<\/p>\n<h3><strong>2. Incorporate More <\/strong><a href=\"https:\/\/www.vitaminshoppe.com\/c\/natural-protein\/N-cp99j7\" target=\"_blank\" rel=\"noopener\"><strong>Bone Broth<\/strong><\/a><\/h3>\n<p>Because collagen is abundant in connective tissues like bones and cartilage, it\u2019s not exactly something most of us eat regularly. That\u2019s why drinking bone broth, which is made from those tissues and packed with collagen, daily is perhaps the easiest way to boost your collagen intake.<\/p>\n<p><strong>Related: <\/strong><a href=\"https:\/\/www.vitaminshoppe.com\/blog\/ways-to-use-bone-broth\/\" target=\"_blank\" rel=\"noopener\"><strong>7 Easy, Flavorful Ways To Add Bone Broth To Your Diet<\/strong><\/a><\/p>\n<p>Because there\u2019s only so much meat-juice you can gulp down, though, a <a href=\"https:\/\/www.vitaminshoppe.com\/c\/natural-protein\/N-cp99j7\" target=\"_blank\" rel=\"noopener\">bone broth protein powder<\/a> can also come in handy. These supplements, which are made from powdered bone broth, typically contain somewhere between 12 and 20 grams of protein per serving and contain multiple types of collagen, says Axe. When mid-afternoon hunger strikes, just shake a scoop into some nut milk.<\/p>\n<h3><strong>3. Eat More Collagen-Boosting Nutrients<\/strong><\/h3>\n<p>Aside from eating collagen itself, eating nutrients our body needs to produce collagen (and convert the protein into a form we can use) is also important.<\/p>\n<p>Two to focus on: <a href=\"https:\/\/www.vitaminshoppe.com\/c\/vitamin-a\/N-cp99hz\" target=\"_blank\" rel=\"noopener\">vitamin A<\/a> and <a href=\"https:\/\/www.vitaminshoppe.com\/c\/vitamin-c\/N-cp99i1\" target=\"_blank\" rel=\"noopener\">vitamin C<\/a>. Both vitamins are collagen co-factors, meaning your body needs them to produce collagen.<\/p>\n<p>\u201cYou can get vitamin A and vitamin C in leafy green veggies (such as kale and chard), bell peppers, broccoli, organ meats (like beef or chicken liver), free-range egg yolks, grass-fed meat, wild-caught fish, tahini, <a href=\"https:\/\/www.vitaminshoppe.com\/c\/nut-butters-spreads\/N-cp99ls\" target=\"_blank\" rel=\"noopener\">nuts<\/a>, and <a href=\"https:\/\/www.vitaminshoppe.com\/c\/seeds\/N-cp99l6\" target=\"_blank\" rel=\"noopener\">seeds<\/a>,\u201d says Axe. To boost your A and C intake, incorporate at least one serving of these foods per day.<\/p>\n<p>However, you can also take your go-to collagen supplement alongside vitamin C and A supplements. In fact, many collagen supplement formulas (like <a href=\"https:\/\/www.vitaminshoppe.com\/p\/reserveage-organics-collagen-replenish-hyaluronic-acid-vitaminc-2-75-oz-powder\/4r-1107\" target=\"_blank\" rel=\"noopener\">Reserveage Collagen Replenish<\/a>) already contain extra vitamin C.<\/p>\n<p>Axe personally likes to up his vitamin C intake with antioxidant-rich fruits, like <a href=\"https:\/\/www.vitaminshoppe.com\/c\/super-fruits\/N-cp99ky\" target=\"_blank\" rel=\"noopener\">camu camu<\/a>, <a href=\"https:\/\/www.vitaminshoppe.com\/c\/vitamin-c\/N-cp99i1\" target=\"_blank\" rel=\"noopener\">amla berry<\/a>, and lingonberry. You\u2019ll often find them in powder or liquid form (like <a href=\"https:\/\/www.vitaminshoppe.com\/p\/paradise-herbs-essentials-camu-camu-400-mg-60-veggie-caps\/su-1022\" target=\"_blank\" rel=\"noopener\">Paradise Herbs &amp; Essentials Camu Camu<\/a> or <a href=\"https:\/\/www.vitaminshoppe.com\/p\/my-kind-organics-vitamin-c-amla-orange-tangerine-2-oz\/gu-1269\" target=\"_blank\" rel=\"noopener\">Garden of Life mykind Orange Tangerine Amla Vitamin C<\/a>.)<\/p>\n<h3><strong>4. Try A Keto-Friendly Collagen Powder<\/strong><\/h3>\n<p>When in doubt, a keto-friendly collagen protein supplement can also help you incorporate more collagen into your day\u2014without threatening to throw off your macros. \u201cLook for a product that contains a combination of collagen and a healthy fat,\u201d says Axe. <a href=\"https:\/\/www.vitaminshoppe.com\/p\/keto-collagen-1-19-lb-powder\/grl1041\" target=\"_blank\" rel=\"noopener\">Ancient Nutrition Keto Collagen<\/a>\u00a0(Axe&#8217;s own brand) packs grass-fed beef collagen along with MCTs from <a href=\"https:\/\/www.vitaminshoppe.com\/c\/coconut-oil\/N-cp99kv\" target=\"_blank\" rel=\"noopener\">coconut oil<\/a>. Try adding the powder to keto smoothies, coffee, <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/6-fat-bombs-you-dont-have-to-be-keto-to-love\/\" target=\"_blank\" rel=\"noopener\">fat bomb recipes<\/a>, or even keto pancakes!<\/p>\n<p><em><strong>Diggin\u2019 What\u2019s Good? For more essential health facts, tips, and inspiration, joi<\/strong><\/em><em><strong>n our Facebook communities,\u00a0<a href=\"https:\/\/www.facebook.com\/groups\/EatingHealthyVitaminShoppe\/\" target=\"_blank\" rel=\"noopener\">Eating Healthy<\/a>\u00a0and\u00a0<a href=\"https:\/\/www.facebook.com\/groups\/StayingFitVitaminShoppe\/\" target=\"_blank\" rel=\"noopener\">Staying Fit<\/a>, today!<\/strong><\/em><\/p>\n","protected":false},"excerpt":{"rendered":"<p>The keto diet and collagen protein might just be two of the most popular trends in the health and wellness world right now\u2014but should you be combining them? According to some experts, yes. Here\u2019s how loading up on collagen can boost your keto lifestyle. First, A Quick Keto Refresher The subject of an endless number<a class=\"more-link\" href=\"https:\/\/www.vitaminshoppe.com\/blog\/keto-collagen\/\">Read More <span class=\"screen-reader-text\">On Keto? You Better Get Your Fill Of Collagen<\/span><\/a><\/p>\n","protected":false},"author":103,"featured_media":21804,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","enabled":false},"version":2}},"categories":[7,9],"tags":[],"class_list":["post-21615","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-nutrition","category-the-latest"],"jetpack_publicize_connections":[],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v23.7 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>On Keto? 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