asktheNUTRITIONIST
Nutrient-rich bone broth might
also aid in muscle recovery after intense
exercise or injury. Kobe Bryant and
some other L.A. Lakers basketball
players credit bone broth with helping
them recover from injuries and extend
their careers.
You can make your own bone broth
in a slow cooker, or if you’re short on
time, simply buy a high-quality bone
broth made from pastured, organic
chicken bones or organic grass-fed beef
bones, such as Bonafi de Provisions
Restorative Bone Broth.
A convenient way to get a quick
collagen boost is to eat a sustaining,
low-sugar food bar that contains collagen.
Primal Kitchen Coconut-Cashew Bar
with Grass-Fed Collagen and Bulletproof
Vanilla Shortbread Collagen Protein Bar
are two tasty examples.
Supplements
There are many diff erent types and
forms of collagen supplements available.
Consider a collagen powder, which is
probably the easiest to use. And look for
hydrolyzed collagen, also called collagen
hydrolysate or collagen peptides. In this
form, the protein has been broken down
into smaller peptides, which are easier
to digest and more absorbable.
Also look for a brand that is non-
GMO; free of common allergens, fi llers,
binders, and sweeteners; and derived
from sustainable animal sources. Vital
Proteins, for example, makes collagen
peptides sourced from grass-fed,
pasture-raised bovine hides from Brazil,
and Marine Collagen is sourced from
wild-caught, non-GMO red snapper.
Hydrolyzed collagen powder is
relatively tasteless and odorless, and
blends quickly and easily in cold and
warm drinks just by stirring. You can add
it to water, almond, or coconut milk; hot
drinks; and soups and stews. The most
popular way to consume it is just by
mixing it into a daily cup of coff ee or tea.
An important caveat: Before you start
supplementing, be aware that whilemany people experience benefi ts and
no side eff ects from taking hydrolyzed
collagen, some people have reported
developing uncomfortable symptoms
such as bloating, constipation, and
headaches. It’s not known exactly why
this happens. Some have found that
they don’t suff er the same side eff ects
when switching to a diff erent form or
brand. If you experience symptoms, it
may be a good idea to start with very
small amounts and slowly build up to
the recommended daily dosage, or stop
taking it altogether.
Another approach is to try
supplements that help boost the
body’s production of collagen
naturally—the top nutrients for this
are vitamin C, biotin, hyaluronic acid,
and silica. Or you can just drink
organic bone broth. It’s the best-
tolerated, time-tested choice.Melissa Diane Smithis an internationally known
journalist and holistic nutritionist who has more than
20 years of clinical nutrition experience and specializes
in using food as medicine. She is the cutting-edge
author of Going Against GMOs, Going Against the Grain
and Gluten Free Throughout the Year and coauthor of
Syndrome X. To learn about her books, long-distance
consultations, nutrition coaching programs, or
speaking, visit her websites melissadianesmith.com
and againstthegrainnutrition.com.VITALITY COLLAGEN PUDDING
Serves 2
Collagen powder makes a great addition to almost
any recipe. Use a plain (or flavorless) variety for
best results. Here’s an easy-to-make recipe we love
featuring NeoCell’s Super Collagen Powder, which is
non-GMO and gluten-free. —BN Editors2 cups vanilla coconut or almond milk
1 scoop NeoCell Super Collagen Powder
½ tsp. cinnamon powder
½ cup chia seeds
½ cup fresh pineapple chunks
½ cup fresh blueberries- Blend milk base, collagen powder, and cinnamon
in blender. - Stir in chia seeds, and soak at least 2 hours. (For best results, soak overnight.)
- Fold in fresh pineapple chunks and top with desired amount of fresh blueberries.
per serving: 340 cal; 7g prot; 18g total fat (5g sat fat); 39g carb; 0mg chol; 10mg sod; 17g fiber;
16g sugars
FOOD PHOTO COURTESY OF NEOCELL