5 Natural Ways to Boost Collagen Production
5 Natural Ways to Boost Collagen Production
Collagen is an essential protein playing an important role in contributing to the hydration level, elasticity, and overall health of our skin, hair, nails, and joints. Collagen is also vital for supporting balanced digestive and gut health, as well as providing a rich source of amino acids to support collagen synthesis in our epithelial and connective tissues.
As we age, our natural collagen production declines which inevitably leads to the visible appearance of aging such as wrinkles, sagging skin, and reduced skin hydration, plus other signs we may feel more internally such as increased inflammation, gut sensitivity, and joint pain.
So how can we naturally support our body’s collagen stores? Collagen supplements have gained popularity in supporting our natural collagen levels within the body but there are also ways to further boost collagen production in the body through our daily nutrition and health choices.
1. Consume Collagen-Rich and Collagen Boosting Foods
A simple way to support collagen production in the body is by incorporating collagen-rich or collagen boosting foods into your diet. Some options to consider include:
• Bone broth is a nutrient-dense rich source of collagen. It is made by simmering animal bones and connective tissues, which release collagen and other beneficial compounds. Enjoy a warm cup of bone broth or use it as a base for soups and stews.
• Incorporate cuts of meat that are high in collagen fibres. Certain cuts of meat are naturally higher in collagen compared to others, these cuts often contain more connective tissues, tendons, and ligaments.
When cooking collagen-rich cuts of meat use slow and moist cooking methods such as braising, stewing, or pressure-cooking to help break down the collagen and convert it into gelatin, resulting in tender and flavourful dishes. Examples include beef brisket or shanks, incorporating chicken feet into soups, pork hocks, osso-bucco, casseroles, and oxtail.
• Fish, especially those with edible skin and bones like salmon and sardines, are rich sources collagen. Fish are also rich in omega-3 fatty acids which support healthy skin and assist collagen production.
• Eggs are an excellent source of protein and contain nutrients that support collagen production. Eggs contain biotin, a B-vitamin, which plays a role in maintaining healthy skin, hair, and nails. They also contain sulfur which supports the production of collagen by helping to strengthen connective tissues.
• Incorporate vitamin C rich fruits and vegetables. Vitamin C is a crucial cofactor for the production of collagen, plus is a potent antioxidant that can reduce free radical stress on the body. Including vitamin C rich foods in the diet can support collagen formation.
Citrus fruits like oranges, lemons, and grapefruits are rich in vitamin C. Capsicums, peppers, cruciferous vegetables, and berries are all excellent sources of vitamin C.
• Leafy greens like spinach, kale, and Swiss chard are rich in vitamins and minerals and contain antioxidants that may also support natural collagen production in the body.
2. Maintain a Balanced Healthy Diet
Consumption of recommended amounts of high-quality protein provides the crucial amino acid building blocks required for collagen synthesis. Depending upon sex, pregnancy and age, protein needs may vary so it is best to look at the recommended daily intake guidelines when reviewing your intake needs.
Incorporating lean meats, legumes, nuts, and seeds into your meals can boost protein intake.
Where possible select animal proteins that are free range or grass-fed and pasture-raised, which are less likely to have been exposed to pesticides and antibiotic overuse, and plant-based options that are organically sourced. Wild caught sustainably sourced fish and seafoods also provide high quality proteins that are rich in omega 3 fatty acids. Incorporating healthy fats from sources like avocados, olive oil, and fatty fish, contribute to skin health and promote collagen production.
When developing a healthy diet plan or changing your food habits it is always recommended to discuss your individualised health needs with your doctor or medical specialist.
Protect Your Skin from UV Radiation
Excessive sun exposure can accelerate collagen breakdown in the skin. Protecting your skin from harmful UV radiation is crucial for maintaining collagen levels. The best ways to do this is by wearing a sunscreen with a high SPF, cover your skin with protective clothing during periods of high exposure, and seeking shade during peak sun hours. By safeguarding your skin from the harmful effects of the sun, you can preserve existing collagen and prevent premature aging.
Adopt a Healthy Lifestyle
Lifestyle factors can significantly impact collagen production. Avoid smoking and minimise alcohol consumption, as both choices can contribute to collagen degradation in the body. Smoking introduces harmful toxins into the body, impairing collagen synthesis, while excessive alcohol consumption can dehydrate the skin and impede collagen production.
Decision making processes that favour healthy lifestyle choices, such as including regular exercise, managing stress levels, and sufficient sleep, promote overall well-being and support collagen production.
Consider Collagen Supplements
Collagen supplements can be a beneficial and convenient means of boosting collagen levels within the body. They provide the body with bioavailable collagen peptides, which are easily absorbed and utilised for collagen synthesis. However, it is essential to choose high-quality supplements from reputable brands such as Nutraviva who provide choice, natural & ethical options, and product transparency for customers.
Nutraviva has a reputation for using only natural premium quality collagen sustainably sourced from the cleanest environments. Our grass fed & finished Collagen Hydrolysate contains smaller pre-digested peptides, allowing them to be absorbed by the body more rapidly than intact proteins maximising nutrient delivery to cells. It is free from preservatives, fillers and binders making it a healthier collagen powder option for those looking to incorporate a highly bioavailable collagen supplement into their daily diet.
Nutraviva’s Marine Collagen is a 100% pure natural fish collagen peptide sourced from high quality wild cod. Created from natural, raw materials that are harvested from the crystal-clear waters of the North Atlantic, this wild caught collagen supplement is sourced from Ocean MSC approved raw materials that are used to identify sustainable fisheries.
Nutraviva’s Bone Broth range is made from multiple collagen sources - types I, II and III. A low temperature cooking process is used to draw out the collagen, marrow and other healing elements including the amino acids, vitamins, and minerals from the bones. Our Bone Broth powders are made from all-natural ingredients with no artificial preservatives or flavours added.
Supporting the Body’s Collagen – A Holistic Approach
Boosting collagen production naturally is a holistic approach that can have numerous flow-on benefits for your overall health and wellbeing. Incorporating collagen-rich foods, maintaining a healthy diet, protecting your skin from UV radiation, incorporating more healthy lifestyle choices, and considering supplement options are all effective ways to enhance collagen production in your body.
By implementing these practices into your daily routine, you can support your body's natural collagen synthesis and enjoy the benefits of youthful-looking skin, stronger hair and nails, reduced inflammation, and improved gut and joint health.
Disclaimer: This blog post is for informational purposes only and does not constitute medical advice. Consult with a healthcare professional before making any changes to your health routine or starting any new dietary supplements.