In the meantime, you can always help your body make collagen naturally by eating a well-balanced diet full of healthy foods. A well-balanced diet includes chicken, beef, fish, dairy, eggs, beans, leafy greens, other vegetables, whole grains and citrus fruits.
Eating protein-rich foods, vitamin C, and antioxidants helps with collagen production. Using skincare products with retinol, peptides, and vitamin C can also boost collagen levels. Facial massages and microneedling treatments stimulate collagen renewal.
The first signs that collagen is working can be noticed when you look at your skin; regular collagen can begin to improve the skin's overall elasticity and improve hydration levels after (at least) six weeks.
Bone Broth
Chicken bone broth is a potent source of collagen. This broth, made by boiling chicken bones in water, is believed to extract collagen, thus supporting body health.
Collagen-Boosting Food
A few items she says to stock up on: citrus fruits (Vitamin C also has the ability to help amino acids convert to collagen), red veggies (think tomatoes, beets, and red peppers, which are high in the antioxidant, lycopene), and dark leafy greens (kale and spinach are great sources of Vitamin C).
Good news: Unless you're allergic to their ingredients, there are no known side effects of taking collagen peptides. As with anything else, check the label closely, but if you're allergy-free, you should be A-OK to try collagen peptides.
Research (Link is external) (Link opens in new window) shows that taking 2.5 to 15 grams daily of hydrolyzed collagen is safe. A smaller dose benefits your joints and skin, while a larger amount may help with body composition and muscle mass.
Collagen production naturally declines with age, but other factors, such as sun exposure and smoking, can also speed up this process. Consuming enough Vitamin C, zinc, and certain amino acids can support its synthesis.
Collagen is a protein found in human nails, hair, skin, connective tissues, and cartilage. Doctors use a collagen profile test to determine the level of collagen present in a person's body.
Another natural source of collagen is egg whites. Although they do not contain high levels of collagen, egg whites are rich in proline, which can form collagen in the skin. Moreover, egg whites contain 6.2 grams of protein, which is equivalent to 10% of an adult's daily protein needs.
While intended to promote beauty from within, collagen supplements may have a negative impact on your digestive system. Some individuals report experiencing digestive discomforts such as bloating, gas, and even diarrhoea after taking collagen supplements.
Eating foods that contain vitamin C and antioxidants, avoiding smoking, limiting caffeine intake, and protecting the skin from sunlight may all help preserve collagen or boost its production.
Raw nuts, not fried, are great allies of anti-aging. Almonds, cashews, pistachios or hazelnuts help produce collagen. Walnuts, for example, contain omega-3 fatty acids, which are antioxidants.
Our bodies cannot absorb collagen in its whole form. To enter the bloodstream, it must be broken down into peptides so it can be absorbed through the gut. These peptides may be broken down further into the building blocks that make proteins like keratin that help form skin, hair, and nails.
Avoid added sugar.
Sugar reacts with the collagen in our skin to make skin stiffer and less elastic. A diet high in added sugar can also cause weight gain and increase your cancer risk.
Vital Proteins Collagen Peptides, Unflavored, 1.5 lbs | Costco.
Unhealthy diet: Vitamin C, zinc and particular amino acids, which are needed by the body to produce collagen as they could be scarce in such diets and, therefore, impede collagen synthesis. Ultraviolet (UV) rays cause the breakdown of collagen fibres, resulting in early skin ageing and wrinkle formation.