Collagen is a protein that plays a crucial role in maintaining the health and elasticity of your skin, joints, and other connective tissues. Sadly, however, it declines as we get older. While there’s no surefire way to “boost” collagen production dramatically, there are several natural approaches you can consider to support its production and maintain healthy levels.
Nutrient-Rich Diet
Consume foods high in vitamin C, as it is essential for collagen synthesis. Citrus fruits, berries, bell peppers, and leafy greens are good sources. Incorporate foods rich in amino acids like proline and glycine, which are building blocks for collagen. These include lean meats, fish, eggs, and dairy products. Antioxidants are important too, as they help protect collagen from damage caused by free radicals. These include foods like berries, dark leafy greens, nuts, and seeds in your diet. For meat-eaters, bone broth contains collagen, as well as skin-on poultry, and fish with bones. For vegans, look out for meat-free collagen supplements which can be added to shakes or juices.
Avoid Excessive Sugar and Processed Foods
Sugar is one of the biggest enemies of collagen. Excess sugar consumption can lead to a process called glycation, which can damage collagen and elastin fibres. Minimizing processed foods and sugary drinks is beneficial.
Supplements
Collagen supplements are available in various forms, such as powders, capsules, and liquids. However, the effectiveness of these supplements in boosting collagen production isn’t fully established, and results may vary.
UV Protection
Protect your skin and hair from excessive sun exposure, as UV radiation can degrade collagen fibres and lead to premature ageing.
Lifestyle Factors
Get regular exercise to promote blood circulation, which can support nutrient delivery to skin cells. Get adequate sleep, as sleep is crucial for overall tissue repair and regeneration. Chronic stress can also contribute to collagen breakdown. Engage in relaxation techniques such as meditation, deep breathing, and yoga.
Hydration
Like with most things health-related, be sure to drink plenty of water, as it helps maintain skin hydration, which is essential for healthy collagen production.
Image credit: Averie Woodard
