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There’s a reason why there’s so much buzz around collagen protein: Fans say that when it comes to beauty benefits, it’s perhaps the closest there is to a fountain of youth, reputedly doing serious wrinkle-reducing and skin-smoothing magic.
The fibrous protein, sourced from grass-fed cows, chickens, fish, and certain plant sources, has a rep for bestowing not just a major glow, but also stronger nails and even shinier hair. (Jennifer Aniston, who scoops it into her a.m. smoothie, raves about the results.)
And its effects are more than skin-deep (think: strong bones and better digestion). “It’s a major structural component of the human body—30 percent of the body’s protein is collagen,” says Tonja Lipp, a nutritionist and collagen expert who also works as a business development manager for Gelita, a German collagen supply company.
And now, thanks to its growing health-and-beauty cred, the prized ingredient is popping up in more places, like ready-to-eat nutrition bars and powders that boost everything from your water to a latte.
But how do you know you’re getting goodcollagen? As more brands hop on the trend in powder, liquid, and capsule form, it can be tricky to navigate this new crop of drinkable beauty products.
And just to complicate things, collagen isn’t closely regulated by the Food and Drug Administration. (It also isn’t cheap: A one-pound tub runs $40-plus.) So I consulted some experts to get their best buying tips for this super-buzzy protein.
Scroll down for 3 things to keep in mind when you’re shopping for collagen protein.
Photo: Stocksy/Renáta Dobránska
1. Evaluate the color and smell
Reserveage Nutrition founder Naomi Whittel, who has been studying collagen for the past 20 years, advises to steer clear of anything yellow, brown, or another tinted color—that’s one way to spot less-than-premium quality.
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If you’re buying a collagen in powder form, Whittel says it should be colorless (when mixed with water) and tasteless. “This shows how pure it is,” she adds.
Evaluating color and taste is the easiest way to find the best brands—especially since the aisles at your health food and clean beauty stores are getting crowded. “Beauty from the inside out has always been a small market,” she says. “Even a couple years ago it only made up three percent of the market. Now, it’s really starting to trend, which is why knowing how to buy good quality collagen is important to understand.”
Photo: Thinkstock/Lenanet
2. Pay attention to dosage—and how it makes you feel
Since collagen is already naturally produced in your body, Whittel and Lipp both say adding a supplement to your diet shouldn’t make you feel weird or cause any gut problems whatsoever. “If it’s hard on your body, it’s not the quality you want,” Whittel notes.
And you shouldn’t have to take scoop after scoop of it either. Both experts agree that 2.5 grams a day is enough to see a difference in your skin. So if a company is pushing a much bigger dose at you, it’s a red flag that they may be more interested in your money than your health.
Photo: Dirty Lemon
3. Choose a science-backed supplement
Another important tip: Look for products with science-backed studies where the actual supplement was tested. That way you know the amino acid profile has been studied, down to a T.
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“So many companies say their collagen [supplement] is science-based, but when you look at their research, you see they’re just applying the uses of collagen in general and not their specific product. That means there’s no connection between the science and the product they’re selling,” Whittel says. Some other brands that have done their homework: Bulletproof, Dirty Lemon, Beauty Scoop, Sparkle, and Primal Kitchen.
Another (delicious) way to get your fill of the in-demand nutrient? Just fill up on bone broth. (There’s even a k-cup for that.) Either way, you’ll be giving your daily hydration routine a protein-packed makeover.
You know that you're supposed to keep the fluids flowing when you're sick, but if the thought of plain water is totally off-putting, what should you have instead?
Turns out, there are actually some drinks that rehydrate you and help ease your symptoms, so you get more cold-fighting bang for your buck, says Los Angeles-based family medicine physician Nicholas Generales, D.O. The best part? You can make them with basic ingredients that you might already have on hand.
Here's what to drink when you have a cold, plus other tips for managing your symptoms at home.
What to drink when you have a cold
It's important to hydrate when you're sick for a couple of reasons. Falling short on fluids can lower your body's ability to fight off illnesses, increase your risk of dehydration, and cause your nose and throat to become dry, making congestion worse.1 If you have a fever, you're also sweating more, and that lost H20 needs to be replaced, Dr. Generales adds.
With that said, here are some homemade drinks—besides water—that can help relieve your cold symptoms.
1. Ginger scallion tea
Warm liquids can thin congestion-causing mucus in your nasal passages and help the gunk move through faster so your nose is less stuffy, Dr. Generales explains. Adding ginger and scallion—two spicy or sharp ingredients—to a warm drink is a good first step when you start to feel sniffly.
"Both fresh scallions and fresh ginger have an acrid or spicy quality, and in Chinese medicine, we say both of these herbs expel pathogens in part by inducing a mild sweat," says Lisa Franzetta, L.Ac., founder of Griffin Acupuncture and Integrative Medicine in Oakland, California. And the sharp taste of the drink may help clear nasal passages out just a bit faster.
How to make it: Add about 10 pieces of thinly sliced, unpeeled ginger and three sliced scallions to two cups of water (FYI, the white parts are the most pungent, so be sure to use them!) Bring to a boil, then reduce the heat and simmer for five minutes. Strain before drinking and feel free to drink this up to three times per day, Franzetta recommends.
2. Honey, lemon, and ginger soother
Honey is one of the best things to have when your throat is scratchy, outperforming standard treatment methods like cough syrup, according to an analysis published in BMJ Evidence-Based Medicine.2 Its thick, sticky texture can help coat your throat, while its anti-inflammatory, antimicrobial properties may help fight off germs, according to integrative nutritionist, Vanessa Imus, M.S., R.D.N.
You can have a straight spoonful of honey or try making a DIY tea with lemon and fresh ginger. The vitamin C from the lemon and the anti-inflammatory properties from the ginger may give your immune system an extra boost, Imus notes.
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How to make it: Stir 2 teaspoons (tsp) of honey, 1 tsp of grated fresh ginger, and the juice of half a lemon in 12 to 16 ounces (oz) of hot water. Let the mixture steep for five to 10 minutes, and then drink. You can drink this concoction two or three times per day while keeping tabs on how your digestive system is handling the ginger. "Overdoing it may cause digestive upset for some people," Imus says.
3. Lemon and honey electrolyte drink
It's super important to replace lost fluids if you're sweating from a fever, vomiting, or experiencing diarrhea. Otherwise, you could risk becoming dehydrated—which is serious and can sometimes be life-threatening. When you're experiencing these symptoms, electrolyte drinks can do a better job than plain water, since they'll also re-up your stores of minerals like sodium, potassium, and sugar, Imus explains.
How to make it: Add 1 tablespoon (tbsp) lemon juice, 1 tsp honey, and a generous pinch of salt to 2 cups of water. Then, stir well to combine. Imus recommends to drink this as needed.
4. Warming spice tea
When you've got the chills, making a tea blended with warming spices like cinnamon, cardamom, cloves, and black pepper can bring the heat and help you feel more comfortable, Franzetta explains. Store-bought chai tea blends may get the job done too, since they usually include warming spices. Just steer clear of adding sugar or milk "which can exacerbate inflammation and mucus production in the body," she adds.
How to make it: Using a spice grinder or something to crush the spices (like a mortar and pestle), crush two sticks of whole cinnamon, two to three cardamom pods, and one to two whole cloves. (Note: pre-ground spices will also get the job done as long as they're relatively fresh.) Add the mixture, plus a one-eighth tsp of black pepper, to 3 cups of water. You'll want to let this simmer for 20 minutes. Franzeta suggests drinking this tea up to three times per day.
5. Turmeric golden milk
Turmeric golden milk originated in India thousands of years ago, and the beverage remains a staple today for illnesses. Imus likes to turn to a blend of turmeric, coconut milk, black pepper, and honey when she's feeling under the weather but still has a little bit of an appetite. Curcumin, the active compound found in turmeric, has anti-inflammatory properties that may support immune function and shorten the duration of a cold, according to a study published in the Journal of Dietary Supplements.3 Adding a pinch of black pepper also helps boost your absorption of the turmeric, she notes.
How to make it: Bring 1 cup of your choice of milk to a simmer, then stir in half a teaspoon of ground turmeric, 1 tsp of honey, and a pinch of black pepper. Imus recommends to drink once per day when you're sick.
6. Chicken broth
One of Dr. Generales' go-to liquids when he's sick is chicken broth. Not only is chicken broth rich in electrolytes like sodium, it's also been shown to exert anti-inflammatory activity that could potentially help you fight off those germs a little bit faster, per a study published in Poultry Science.4
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How to make it: If you have the ingredients on hand and are up for simmering chicken bones, onions, carrots, etc. for a couple of hours until rich and flavorful, absolutely go for it. But if you're feeling low on energy (don't worry most people do when they're sick), broth from the store or your local soup or deli place will also get the job done. Just warm it up before drinking.
Other home remedies to treat a cold
While you're sipping away, here are some more things you can do to feel just a bit better when you have a cold:
Steam it up: Hit the shower or bath, or pour boiling water into a bowl and lean over it with a towel draped over your head (carefully!) for several minutes. This can help relieve congestion and make it easier to breathe, according to Dr. Generales.
Try a nasal rinse: Rinsing your nasal passages with saline water can help flush out gunky mucus and make it easier to breathe. You can use a neti pot filled with distilled boiled water and one-fourth teaspoon of non-iodized salt, or buy a sinus rinse kit. We like the one from NeilMed (100-pack, $16).
Go to bed early: Rest helps your body fight off germs, so try to get plenty of it. Dr. Generales recommends getting at least eight hours of sleep per night.
Try OTC meds as needed: Sometimes, home remedies might not give you as much relief as you'd hoped. Over-the-counter medications like Advil (ibuprofen) and Tylenol (acetaminophen) can help bring down a fever and improve fatigue. However, if your cold is getting worse, it's best to contact your healthcare provider for personalized advice and treatment options.
When to see a healthcare provider
As frustrating as a cold can be, mild symptoms often go away with some rest and home remedies. But, it's a good idea to let your provider know if your symptoms start to feel unmanageable or worsen. The Centers for Disease Control and Prevention (CDC) recommends seeing your provider if you have the following signs:
Dehydration
Fever that doesn't go away after three days
Symptoms that improve and then worsen
Difficulty breathing
Keep in mind: this list of signs isn't the end-all-be-all. If you have any concerning symptoms and want the support or advice of your healthcare provider, it's important to reach out to them as soon as you need them.
The bottom line
DIY teas, broths, and other warm beverages are a great way to stay hydrated and help relieve symptoms like congestion and coughing when you're sick. Stock up on some go-to ingredients now so you're prepared when you start to feel something coming on. And if the home remedies aren't helping, reach out to your healthcare provider for personalized recommendations and additional treatments, should you need them.
There was the low-fat craze of the 1990s and 2000s. The ‘10s rolled in with celery juice, Impossible burgers, and truffle oil on everything—followed by whipped coffee, feta pasta, and the gazillion other viral #foodtok moments of the current decade. Try to keep up with the latest food trends, and you’re in for a quite a ride.
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There’s nothing wrong with opting into the (literal) flavor of the month—but when it comes to nutrition, it’s worth paying special attention to the foods and drinks that have lasted longer than a season. For registered dietitian Lauren Manaker, MS, RDN, LD, kombucha is high on that list of long-standing staples.
According to Google Trends, the kombucha trend entered the wellness mainstream around 2017—but Manaker notes that its history stretches back thousands of years, originating as a traditional fermented drink in East Asia. “What has given kombucha such remarkable staying power, compared to other fleeting food and beverage trends, lies in its unique combination of health benefits, historical significance, and overall appeal,” she says.
Back to the ’90s for a minute: That sacred, historical significance of kombucha is what inspired a California teenager named GT Dave to eschew the food trends of the day in favor of a—at the time—less popular way of supporting his and his family’s health. In 1995, Dave was gifted an heirloom Himalayan SCOBY (or symbiotic culture of bacteria and yeast, the living culture used to ferment kombucha). He was intrigued by the healing effects he’d seen firsthand when his mother was sick, so he began crafting his own homemade kombucha. His at-home hobby turned into SYNERGY, The Real Kombucha, and a suite of other probiotic-rich, living foods.
This year, GT’s Living Foods celebrates 30 years of crafting kombucha the real way: traditionally fermented with heirloom cultures for billions of living probiotics. While other health trends have come and gone, it’s clear Dave was ahead of the curve all those years ago.
Here’s what Manaker has to say about why the kombucha trend is so much more than just a passing fad, the health benefits of the drink, and why it’s worthy of a forever spot in your daily wellness routine.
The health benefits of kombucha
The secret to foods that outlast all the fads? They strike the balance of nutritious, tasty, and generally low-effort. Done, done, and done: According to Manaker, the health benefits of kombucha are wide-ranging—and its delicious, tangy taste is the cherry (or guava, or pomelo, or strawberry) on top.
First and foremost, studies suggest that drinking kombucha may help boost your gut health, which has a major effect on your overall well-being. “Kombucha is a source of probiotics, which are beneficial microorganisms that support gut health by balancing the gut microbiome,” Manaker says. “A healthy gut microbiome is linked to improved digestion, immune health, and nutrient absorption.”
Some kombucha contains polyphenols and bioactive compounds, which Manaker says may help manage inflammation in the body, as well as antioxidants, which help combat oxidative stress by neutralizing harmful free radicals. “Data highlights that the consumption of antioxidant-rich beverages like kombucha can support overall cellular health and potentially reduce the risk of chronic diseases,” she says.
To reap its full benefits, Manaker recommends sipping kombucha daily. “Consistent consumption helps colonize the gut with the beneficial probiotics found in this fermented beverage, supporting a balanced and healthy microbiome over time,” she says—with the caveat that not all kombucha is created equal. Choose one that contains live probiotics and diverse strains (like SYNERGY, The Real Kombucha), she says, because these ingredients contribute more actively to gut health.
Why the kombucha trend has such staying power
From Manaker’s POV, the “kombucha trend” has withstood decades (correction, centuries) of changing food-and-beverage tides because it’s equal parts nutritious and delicious. “A growing awareness of gut health and its importance to overall well-being has kept kombucha in the spotlight,” she says. “Its natural probiotics and enzymes support a balanced microbiome, which in turn promotes digestion, immunity, and even potentially mental health.”
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And beyond its health benefits? “Kombucha’s distinct, tangy, and slightly effervescent flavor profile has helped it gain a loyal following as a delicious and refreshing alternative to sugary sodas or artificial drinks,” Manaker says.
What to look for in a quality kombucha
“When choosing a kombucha brand, it’s essential to prioritize quality, ingredients, and sourcing,” Manaker says. She looks for options that are raw, organic, unpasteurized (to help preserve the live probiotics and enzymes, she says), and grown by the traditional fermentation process. “Transparency about the ingredients and brewing process is another key factor,” she adds. “Opt for brands that list exactly what they use without hidden sugars or synthetic flavorings.”
GT’s SYNERGY checks every one of her kombucha boxes. She loves the small-batch brewing and weeks-long fermentation process, which separates GT’s from most other kombuchas on the market *and* boosts its nutritional value. “It’s clear [GT’s Living Foods] never cuts corners—each bottle is raw, unpasteurized, and free from artificial flavors, which only enhances the natural and refreshing experience. And since it is made with real tea, it naturally contains antioxidants to support my brain health.”
Manaker’s go-to for a little well-being boost is Pomelo Pink Lemonade, but you can’t go wrong with any of SYNERGY’s 23 fizzy flavors. Try them all and find your favorite—and then make kombucha a forever thing in your life.
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