How to Naturally Boost Collagen

Fun fact: the name collagen comes from the Greek kola, meaning "glue", and the suffix -gen, denoting "producing". Collagen is quite literally the glue that holds our bodies together!

Collagen is the most abundant protein in the body. There are at least 16 types of collagen, but 80–90% of the collagen in the body consists of types I, II, and III. The various collagen types and the structures they form all serve the same purpose – to help tissues withstand stretching.

While skin gets all the attention, collagen is abundant in skin, tendon, bone, ligaments, muscles, blood vessels, cartilage, dentin, and interstitial tissues. As we age, our collagen output naturally decreases. This process of decline begins around age 30 and results in a loss of elasticity throughout the body – well beyond the skin.

So, what can we do to help combat these natural aging processes? We wanted to address this common question in this blog, because it turns out, you don’t need to take a collagen supplement to support collagen formation in your body. However, what you put in your body does matter! Here’s how to naturally promote healthy collagen production.

Natural Sources of Collagen

Collagen is only found naturally in animal foods. Bone broth, gelatin, meat on the bone, and fish with the bones and/or skin are the best natural sources of collagen.

Collagen supplements also exist, but these are made from animals, like the hides of beef, the skins of fish, and eggshells. Research is also mixed as to how effective they are at supporting the body’s collagen production.

Collagen Boosting Foods

There aren’t any direct plant sources of collagen. However, there are both animal and plant-based foods that can help your body resist the breakdown of collagen and naturally promote healthy collagen production. Here are the collagen-loving food nutrients to focus on:

Vitamin C

Vitamin C both facilitates the formation of new collagen and the maintenance of existing collagen. It supports the formation of new collagen by participating in the conversion of the amino acid proline into hydroxyproline, the starting point of collagen synthesis. Thanks to its strong antioxidant properties, vitamin C also helps protect collagen from free radical damage, which can cause premature breakdown.

Vitamin C can be found in common fruits and vegetables like strawberries, bell peppers, broccoli, citrus, pineapple, and dark leafy greens. While vitamin C is most abundant in fruits like camu camu and acerola cherry, these fruits can be hard to access. That’s why we’ve included them in their pure and potent form in our easy-to-grab Pure Radiance C® powder and capsules.

Zinc

Zinc acts as a cofactor (a helper nutrient) in the formation of collagen.

Animal protein is an excellent source of zinc, with beef, lamb, and shellfish being the richest sources. But plant proteins, like nuts, seeds, and legumes are also zinc goldmines. Some of the best plant-based sources of zinc to help support collagen production include lentils, hemp seeds, pumpkin seeds, and cashews.

Note that many plant-based sources of zinc also contain phytates which inhibit the absorption of zinc and other minerals. This means that zinc from legumes isn’t absorbed as well as the zinc from animal products, and more may be needed to meet the needs of vegetarians and vegans.

One of the best ways to up your zinc intake is by adding an organic vegan zinc supplement Zinc Complex™ combines fermented zinc with an organic food complex of immune-supporting shiitake mushrooms, vitamin C-rich camu camu berries, and green vegetables and sprouts.

Green Tea

Certain antioxidants can help uphold healthy skin collagen, particularly those found in green tea. Catechin compounds have been shown to combat damaging sun rays by opposing the activity of enzymes involved in tissue degradation and by increasing nourishing the synthesis of components needed for collagen production.

Matcha tea, made of ground green tea leaves, provides even more concentrated benefits than brewed herbal green tea. Our ceremonial-grade, Japanese Organic Matcha Power® has more than 10x the antioxidants compared to traditional teas and other top superfoods.

Copper

Copper helps in both the synthesis of collagen and in maintaining the integrity of collagen, thanks to its role in production of the antioxidant enzyme superoxide dismutase, one of our bodies’ chief free radical fighters.

Copper rich foods include dates, dark chocolate, chickpeas, beans, and cashews. 

Protein

Collagen is made from the building blocks of protein – amino acids. The three key amino acids for making collagen are glycine, proline, and lysine. More precisely, this trio of amino acids plays a role in the production of procollagen. You can find them in lots of familiar foods, like:

• Glycine: Beans, nuts, seeds, cauliflower, kiwi, bone broth, red meat, poultry, eggs, fish, dairy
• Proline: Asparagus, mushrooms, cabbage, eggs
• Lysine: Legumes, nuts, seeds, spirulina, eggs, red meat, pork, poultry

B vitamins

B vitamins, especially vitamins B2 and B6, are essential for the metabolism and synthesis of proteins in the body; they also promote the absorption of zinc (see above). That includes the synthesis of proteins like collagen where they also support healthy cell turnover and collagen maintenance.

Since a few of the essential B vitamins can be difficult to obtain in sufficient levels through food, particularly for those who avoid animal protein (like B12 and B6), a supplement can be supportive. Our vegan Super B-Complex™ provides the perfect balance of all eight essential B vitamins plus three important cofactors in a potent, energizing formula.

Chlorophyll

Chlorophyll is a pigment that gives plants their green color. Plants use chlorophyll along with sunlight to get their nutrients. This potent substance has been researched for its ability to help promote healthy collagen production.

Chlorophyll is especially abundant in dark leafy greens, broccoli, spirulina, and chlorella. Our Organic Blue-Green Algae Powder is a rich source of chlorophyll from algae from Klamath Lake in Oregon. It is tested by independent third-party laboratories for potential contaminants and is certified organic and vegan.

How to Maintain Collagen As You Age – What to Limit or Avoid

Including as many of the nutrients and foods listed above to in your diet can support your body’s natural collagen production and help maintain optimal levels as you age. However, you can also limit or avoid intake of or exposure to certain foods or elements that are known to accelerate the breakdown of collagen.  

Here are some things to limit or avoid:

• Excess sugar: Sugar interferes with collagen’s ability to repair itself.
• Too much direct/unprotected sun: UV exposure damages the collagen you already have.
• Alcohol: Alcohol can contribute to dehydration in the skin (and throughout the body) and increase the rate of collagen loss.
• Smoking: Research has shown that smoking decreases the synthesis rates of type I and III collagens in skin.

Vegan Collagen Booster Smoothie