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.
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.
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].
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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.
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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.
Planet Paleo Pure Collagen: Contains 100% highly absorbable collagen peptides, sourced from the hides, bones and connective tissue of pasture-raised cows.
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Kiki Health Pure Marine Collagen Powder: Hydrolysed marine collagen and 7500mg of Collagen per serving.
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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.
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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.
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.
[i] Oikarinen A. Aging of the skin connective tissue: how to measure the biochemical and mechanical properties of aging dermis. Photodermatol Photoimmunol Photomed. 1994 Apr;10(2):47-52.
[ii] Pullar JM, Carr AC, Vissers MCM. The Roles of Vitamin C in Skin Health. Nutrients. 2017 Aug 12;9(8):866.
[iii] Pullar JM, Carr AC, Vissers MCM. The Roles of Vitamin C in Skin Health. Nutrients. 2017 Aug 12;9(8):866.
[v] Mar-Solís LM, Soto-Domínguez A, Rodríguez-Tovar LE, Rodríguez-Rocha H, García-García A, Aguirre-Arzola VE, Zamora-Ávila DE, Garza-Arredondo AJ, Castillo-Velázquez U. Analysis of the Anti-Inflammatory Capacity of Bone Broth in a Murine Model of Ulcerative Colitis.
[vi] Proksch E, Segger D, Degwert J, Schunck M, Zague V, Oesser S. Oral supplementation of specific collagen peptides has beneficial effects on human skin physiology: a double-blind, placebo-controlled study. Skin Pharmacol Physiol. 2014;27(1):47-55.
[vii] Schwartz SR, Park J. Ingestion of BioCell Collagen(®), a novel hydrolyzed chicken sternal cartilage extract; enhanced blood microcirculation and reduced facial aging signs. Clin Interv Aging. 2012;7:267-73.
[viii] Davinelli S, Nielsen ME, Scapagnini G. Astaxanthin in Skin Health, Repair, and Disease: A Comprehensive Review. Nutrients. 2018 Apr 22;10(4):522.
[ix] Yoon HS, Cho HH, Cho S, Lee SR, Shin MH, Chung JH. Supplementating with dietary astaxanthin combined with collagen hydrolysate improves facial elasticity and decreases matrix metalloproteinase-1 and -12 expression: a comparative study with placebo. J Med Food. 2014 Jul;17(7):810-6.
[x] Lee MJ, Agrahari G, Kim HY, An EJ, Chun KH, Kang H, Kim YS, Bang CW, Tak LJ, Kim TY. Extracellular Superoxide Dismutase Prevents Skin Aging by Promoting Collagen Production through the Activation of AMPK and Nrf2/HO-1 Cascades. J Invest Dermatol. 2021 Oct;141(10):2344-2353.e7.
[xi] Proksch E, Segger D, Degwert J, Schunck M, Zague V, Oesser S. Oral supplementation of specific collagen peptides has beneficial effects on human skin physiology: a double-blind, placebo-controlled study. Skin pharmacology and physiology. 2014;27(1):47-55.
[xii] Bolke L, Schlippe G, Gerß J, Voss W. A Collagen Supplement Improves Skin Hydration, Elasticity, Roughness, and Density: Results of a Randomized, Placebo-Controlled, Blind Study. Nutrients. 2019 Oct 17;11(10):2494.
[xiii] Kim DU, Chung HC, Choi J, Sakai Y, Lee BY. Oral intake of low-molecular-weight collagen peptide improves hydration, elasticity, and wrinkling in human skin: a randomized, double-blind, placebo-controlled study. Nutrients. 2018 Jul;10(7):826.
[xiv] Jariashvili K, Madhan B, Brodsky B, Kuchava A, Namicheishvili L, Metreveli N. UV damage of collagen: insights from model collagen peptides. Biopolymers. 2012 Mar;97(3):189-98.
[xv] Khatri M, Naughton RJ, Clifford T, Harper LD, Corr L. The effects of collagen peptide supplementation on body composition, collagen synthesis, and recovery from joint injury and exercise: a systematic review. Amino Acids. 2021 Oct;53(10):1493-1506.
Please note that the information contained within this website does not and should not replace medical advice, and is not intended to treat or diagnose. We always recommend you consult with your doctor. Our Nutritional Therapy team is highly trained and we offer one to one Nutritional Therapy Consultations, which are designed to be complementary to any medical treatment from a functional medicine approach, as well as offering a preventative & optimal health focus.