We all want to look great and feel young like we were in our 20s, but it takes work to slow down the aging process. It’s something we need to work at daily from: what we eat, to our sleeping habits, training style, and coping mechanisms when it comes to stress. I can go on and on of the minutia of it all, but one thing I want to emphasize is the importance of taking these two supplements that can slow down the aging of your skin, improve your cartilage health, and the healing process.
Glucosamine – Most people have heard of this supplement over the last few decades and there’s a good reason for it. It’s proven to help keep your joints healthy. It works best when combined in a supplement form (best form is liquid versus pills) that has MSM and chondroitin. Glucosamine is a building block for maintaining and building cartilage, found around your bones at the joints. It helps prevent and attenuate joint disorders (ie arthritis, osteoarthritis). Chondroitin, a naturally occurring substance in your body is also another vital part of cartilage. It has been shown to have anti-inflammatory effects, maintains lubrication at the joints and can re-build cartilage. MSM (methylsulfonylmethane), a naturally occurring chemical in green plants, animals, and humans can help with joint pain and reduce stiffness. Together these three supplements are important to take on a daily basis once you reach your late 30s – early 40s. I would continue to take that indefinitely to prevent getting arthritis and just maintaining normal joint and cartilage function.
Best to take once/day with water or in your protein shake, a smoothie, or a yogurt mix. Many brands make it in a berry flavour liquid so its quite versatile.
Collagen – The most abundant protein in your body. It’s a newer supplement that’s been in the news for the last few years. Essential to your skin’s structure and health; tendon, muscle, and ligament health; and arterial health, among a few other benefits. As we age we produce less and it shows in the lines and wrinkles we get, as well as dry skin. Injuries don’t heal as quickly and scars stay on your skin longer than they should. It’s also an integral part of cartilage health. Collagen maintains the structure of your arteries and can help prevent Atherosclerosis. 1% – 10% of your muscles are comprised of collagen so its important to have it in your daily diet. One heaping scoop 1-2x/day is ideal. Collagen comes in two forms: Bovine & Marine. Both work well, though the marine form has superior bioavailability and is great for vegetarians and vegans who don’t eat meat.
You can easily use it in your coffee as part of your creamer, mix in a protein shake, your intra-workout shake (eaas, bcaas, or pre-workout), in chili or soup, or in a glass of water with Mio or Crystal Light.
It may seem like a lot of work to take our vitamins on top of eating right and making time for exercise, work, and family life, but I always tell my clients, ‘Without your health you have nothing”. So put the time and effort in. It’s worth it down the road.
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