Increase your body's collagen stores by eating these healthy ingredients.
When it comes to popular supplements, collagen products are the most popular. Sales of collagen-rich powders, drinks and capsules have soared in recent years, promising healthier hair, skin, nails, bones, joints and muscles. Collagen is naturally present in the body, but does taking collagen supplements actually help increase collagen production and provide benefits? Many foods also promote natural collagen production. It is better?
Whether dietary collagen (from food or supplements) provides the benefits you're looking for and the best foods to boost collagen production, collagen is vital to the body.
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What is collagen and how is it useful?
“Collagen is a protein that gives structure to muscles, bones, skin and tendons,” says Bianca Tamburello, registered dietitian with FRESH Communications. Although there are technically five types of collagen, most collagen sources provide these benefits in addition to supporting your organs, hair, nails, ligaments, eyes and veins. Collagen, an important building block of these vital structures, is found in abundance throughout the body. “Our bodies make collagen, but we can also get it from food and supplements,” explains Tamburello.
As we age and are exposed to environmental factors such as ultraviolet rays, collagen production in the body begins to decline. This is where taking collagen through food or supplements can play a supporting role.
Related: 10 Essential Foods That Support Hair Growth, Strength, and Health
Is taking collagen effective?
Collagen supplements are controversial, and there are questions about whether they are truly effective. This is because it is unclear whether the ingested collagen will be metabolized like other types of protein rather than appearing as collagen where you want it in the body.
However, research has proven otherwise, showing that collagen supplements are effective, especially those made from hydrolyzed collagen, which is broken down to improve absorption. Research has shown that consuming collagen is associated with increased skin elasticity, UV protection, heart health, bone maintenance, muscle strength, and joint pain relief.
“Collagen supplements may reduce joint pain by protecting cartilage, increasing skin hydration and elasticity, and reducing muscle atrophy and age-related bone loss,” says Tamburello. “Although more research is needed, research suggests that collagen supplements may also support hair, nails and gut health.”
Tamburello adds that hydrolyzed collagen supplements may be superior to dietary collagen in this regard, since "the collagen in foods must be broken down before it can be absorbed."
Related: Our Guide to All Protein Foods and Why They're Important
Foods that help the body produce collagen
Dietary collagen is also beneficial for the body. The two most effective ways to increase your body's collagen stores are by consuming nutrients that support collagen production and foods high in collagen.
"A varied diet is important to ensure you're getting the nutrients your body needs to produce collagen," explains Tamburello.
“Certain amino acids, including glycine, proline and hydroxyproline, act as building blocks for collagen, thereby supporting collagen production,” he says. “Vitamin C and zinc are also needed by the body to produce its own collagen for structure and function.”
Copper and sulfur are two minerals that help the body produce natural collagen.
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With Collagen and Collagen Boosting Nutrients
Fish
Slow Roasted Citrus Salmon
When it comes to natural collagen production, fish is one of the best foods you can turn to. “One study found that fish collagen is one of the most digestible sources of dietary collagen,” says Tamburello. “I recommend Chilean salmon because it is especially rich in omega-3 fats and contains high-quality protein in the form of amino acids to support collagen production.”
Another great choice is small fish such as anchovies and sardines, which are full of skin, bones and connective tissue. And while these formulas are thankfully soluble, you'll hardly know you're eating them since they contain both amino acids and collagen to support natural production.
citrus
Ricotta and orange toast
There are foods that contain less vitamin C than citrus fruits, such as oranges, lemons, grapefruits and limes. “Vitamin C helps maintain collagen in the body and plays an important role in the body's process of producing its own collagen,” says Tamburello. Whether you drink a glass of water with fresh lemon, half a grapefruit, or make a citrus salad for breakfast, all of these delicious citrus foods will help keep your skin, hair, nails, and joints healthy.
egg
Brussels sprouts salad with scrambled eggs and bacon
In addition to the proline, zinc, and sulfur found in eggs, these breakfast favorites help produce collagen in the body. While zinc is primarily found in egg yolks, proline and sulfur are mostly concentrated in the egg whites, so those on a cholesterol-lowering diet who only eat egg whites can still reap the benefits of boosting collagen levels.
Berry
Oatmeal baked with berries
Whether it's strawberries, raspberries, acai bowls, blueberries, cranberries, or other delicious berries, these delicious fruits are simply loaded with vitamin C, which promotes collagen formation. There are an almost endless number of ways to enjoy them: smoothies, shakes, oatmeal, baked goods, yogurt parfaits, delicious salads, homemade jams and more.
Bone broth
“ Bone broth is one of the most popular collagen-rich foods,” says Tamburello. Although the process is time-consuming, you can make bone broth at home. There are also a variety of bone broth products out there, which can make it difficult for food shoppers to choose a reputable brand.
“Azzolona Chicken Bone Broth is specially formulated for drinking and contains 8 grams of collagen and 14 grams of protein per serving. Additionally, the brand supports regenerative and sustainable agriculture.
beans
Butter Shrimp with Spicy White Beans
There are many plant protein sources that provide the amino acids needed to produce collagen, including rich grains such as beans. In addition to the variety of amino acids that form collagen, many types of beans, including pinto and white beans, are also excellent sources of copper.
Bird with skin
roasted turkey legs with rosemary
This may be one of the few times you'll find skin-on poultry in a health-focused food product line, but when it comes to collagen production, meat and fish skin can be a game-changer. “Although we don't always eat all parts of animals, birds also have collagen in their skin and that shouldn't be overlooked,” explains Tamburello.
crustaceans
Steamed oysters on toasted garlic bread
Shellfish, especially oysters and clams, are very effective collagen activators. These sweets not only contain a variety of amino acids that form collagen, but they are also some of the best dietary sources of copper and zinc, which will help you reap all the benefits of collagen.
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