What Is Collagen?

Collagen is a naturally occurring protein in the body that plays a vital role in connective tissue, such as skin, bones, tendons, and cartilage. Factors such as diet, lifestyle, and age can influence collagen production.

It is a crucial protein that resides beneath our skin and constitutes 70-80% of its composition. As we grow older, our skin undergoes ageing too, and collagen finds it challenging to sustain its regular renewal rate, leading to a decrease in its quantity and efficacy[i].

To promote collagen production in the body, several approaches can be taken.

Consuming foods rich in nutrients like vitamin C, vitamin A, zinc, and copper can support collagen production[ii].

Collagen supplements are available, which can provide a concentrated source of easily absorbable collagen peptides.

Collagen Rich Diet

Eat a diet rich in collagen-building nutrients: Consuming foods that are high in nutrients like vitamin C, vitamin A, zinc, and copper can support the production of collagen in the body. Examples of such foods include citrus fruits[iii], berries, leafy greens, carrots, sweet potatoes, nuts, seeds, and legumes[iv].

Bone Broth: bone broth comprises of bones and connective tissue, making it rich in nutrients such as calcium, magnesium, phosphorus, collagen, glucosamine, chondroitin, amino acids, and many others. Nonetheless, the quality of each bone broth varies depending on the bones used and other ingredients added. To ensure high-quality broth, make your own using bones sourced from a trustworthy local butcher. Bone broth is even said to have anti-inflammatory properties in the gut[v].

Leafy greens: are commonly recognised as a crucial component of a nutritious diet, and it appears that they may also have beauty benefits. Chlorophyll, which is recognized for its antioxidant properties, provides the green colour of spinach, kale, Swiss chard, and other salad greens.

Beans: are an excellent source of protein, containing the amino acids essential for collagen synthesis. Additionally, numerous types of beans are abundant in copper, a nutrient vital for collagen production.

Collagen Supplementation

Supplementation of collagen can improve the health of the skin. A double-blind study published in the Skin Pharmacology and Physiology journal in 2014 found that women who consumed additional collagen exhibited higher levels of skin elasticity after four weeks compared to those who received a placebo[vi]. Another study noted a 13 percent decrease in the visibility of lines and wrinkles in healthy females after taking a collagen supplement for 12 weeks[vii].

Our favourite antioxidant picks to boost collagen:

The Organic Pharmacy Antioxidant Face Serum: This antioxidant powerhouse features double the antioxidant power. The radiant oil-serum blend is packed with potent, skin-loving ingredients for a radiant, healthy glow.

Viridian S.P.F. Skin Pro-Factors: This advanced antioxidant supplement contains a blend of powerful ingredients including Astaxanthin[viii] [ix]and Superoxide dismutase[x] to protect against oxidative stress. It also includes a natural beta-carotene/carotenoid mix providing Beta carotene and Grape Seed Extract to support the skin.

Raise + Replenish That Glo Tho: premium supplement is a unique blend of MSM, Vitamin C, Chaga, and Rosehip, selected for their exceptional health benefits.

The Beauty Chef Antioxidant Inner Beauty: The Beauty Chef's Antioxidant Inner Boost contains organic papaya leaf, fruit and seed and pomegranate, green tea and vitamin E to provide a balanced dose of gut-boosting prebiotics and probiotics and nutrient-rich antioxidants, all helping to support healthy skin and collagen production.

Viridian Antioxidant Formula: Antioxidant nutrients (including Vitamin C, Vitamin E, Selenium, Zinc and L-Glutathione) contribute to the protection of cells from oxidative stress and production of collagen.

Our Favourite Collagen Picks

Controlled trials have found that collagen supplements improve skin elasticity[xi][xii][xiii].

Planet Paleo Pure Collagen: Contains 100% highly absorbable collagen peptides, sourced from the hides, bones and connective tissue of pasture-raised cows.

Ancient & Brave Coffee & Collagen: high-performance, protein-rich blend has a distinct nutty flavour (with hints of cherry and chocolate) with nutrients including restorative Siberian ginseng and subtly sweet raw cacao.

Marine Collagen Beauty Blend: Sustainably sourced from wild fish off the coast of France by a responsible MSC certified fishery so fish can be traced back to a source.

Kiki Health Pure Marine Collagen Powder: Hydrolysed marine collagen and 7500mg of Collagen per serving.

Kiki Health Pure Marine Collagen Caps: Type 1, purified hydrolysed collagen with 900mg per of collagen per serving.

Ancient & Brave Wild Collagen Marine Collagen: Wild Collagen provides easily digestible, highly bioavailable Type I hydrolysed collagen peptides. Sustainably sourced from free swimming whitefish from the icy waters of the North Atlantic.

Bare Biology Skinful Pure Marine Collagen: No added ingredients. Made from MSC certified sustainably sourced, wild Norwegian cod skin.

Ancient & Brave Cacao & Collagen: A deliciously smooth chocolate blend packed with organic Peruvian raw cacao and enriched with 2000mg of True Collagen in every serving.

The Organic Pharmacy Collagen Boost Mask: Instantly lift, tighten and brighten your complexion. This invigorating, leave-on energy gel intensely restores skin’s moisture and boosts collagen production.

Lifestyle and collagen production

Excessive exposure to the sun's ultraviolet radiation can damage collagen fibres, leading to wrinkles and premature ageing[xiv].

Regular exercise can promote collagen synthesis by increasing blood flow and stimulating the production of growth hormones[xv].

Adequate sleep, which allows the body to repair and regenerate tissues, including collagen fibres, is crucial for overall health and well-being, and it can support healthy skin and other connective tissues[xvi]. Getting a recommended 7-8 hours of quality sleep each night can help support collagen production in the body.

Functional testing for collagen production

NutrEval

The NutrEval® is both a blood and urine profile that evaluates over 125 biomarkers and assesses the body's functional need for 40 antioxidants, vitamins, minerals, essential fatty acids, amino acids, digestive support, and other select nutrients.