How to Boost Collagen Naturally | Best Foods, Skincare Ingredients, and Lifestyle Habits

What Is Collagen?

A study published on the National Library of Medicine describes Collagen as a natural protein that serves as the main structural component of connective tissues in animals, including our skin, bones, tendons, cartilage, and ligaments. Its unique triple-helix structure gives these tissues strength and flexibility. Collagen helps keep joints healthy, supports wound healing, and is crucial for maintaining firm, elastic skin. In the body, collagen molecules naturally organise themselves into strong fibres that form networks, providing structural support wherever they are found.

Registered dietician and award winning food expert Lauren Manaker explains that collagen can be promoted, first and foremost, through the foods we eat daily. In this article, we report some of her dietary advice.

Eat Your Collagen

• Meat

Especially beef — particularly the bones and tissues – is generally highly recommended for collagen remodelling. Nonetheless, it is important to remember that a diet heavily based on red meat is neither optimal for our health nor for the environment. It is best to adopt a varied eating plan that allows us to intake all the necessary vitamins and nutrients to support our physical wellbeing while reducing our environmental footprint.

• Bone Broth

This is the most well-known food for boosting our collagen levels. Animals’ bones are naturally rich in collagen, which is released during slow-simmering cooking.

• Chicken

Especially when eaten with the skin, it is packed with type II collagen, which helps keep our joints healthy and can even help with arthritis pain.

• Pork rinds

They are made from pig skin, which is naturally loaded with collagen. When we eat them, our bodies break down collagen into amino acids that help repair and rebuild our own collagen stores.

• Egg Yolk

This does not naturally contain collagen, but it does contain proline, an amino acid necessary for collagen production.

• Dairy Products

They are rich in calcium and contain the amino acids proline and glycine. Both help maintain skin elasticity.

For Pescatarians or Those Who Prefer Fish

Marine collagen, or fish collagen, has high bioavailability, and it consists mostly of type I collagen. Oysters, for instance, are loaded with zinc – just a serving can meet our daily needs. Zinc plays a major role in the synthesis and repair of collagen, which keeps our skin healthy. On top of that, oysters are rich in amino acids like glycine and proline, which our bodies use to make collagen.

For Those on Plant-Based Diets

If you do not consume animal products, you can still “eat” your collagen by choosing plant-based foods rich in vitamin C, zinc, and copper.
These include citrus fruits, berries, beans, garlic, red and green peppers, tomatoes, broccoli, whole grains like rice, corn, and wheat, and, finally, nuts – especially cashews.

Promoting Collagen With Skincare

As we age, our skin changes, and collagen production decreases. This leads our skin to lose elasticity and be more prone to wrinkles. To encourage collagen production in the later phases of our lives, we may adapt our skincare routines to include ingredients that support collagen production.

• Hyaluronic Acid

It can help maintain skin hydration, promoting elasticity and firmness. It is naturally produced by our bodies and plays an active role in wound formation and healing. Hyaluronic acid levels decrease as the skin ages, which is why it is important to incorporate it into our daily skincare.

• Retinoil

Carotenoids, like retinol and beta-carotene, are powerful antioxidants found in vitamin A. They can do wonders for your skin, helping it stay healthy and glowing. When used in skincare, retinoids can even help shield your skin from the sun’s harmful UV rays, which break down collagen over time.

• Aloe Vera

Aloe vera gel is rich in essential amino acids and beneficial sugars that help your skin produce more collagen. It does this by encouraging special cells called fibroblasts, which are like tiny builders living in your connective tissue. These cells are responsible for giving your skin – and your whole body – structure and support.

• Snail Mucin

Though it may seem like an odd skincare ingredient, studies show that snail mucin can help boost collagen production and improve wound healing.

• Viper Venom

Viper venom might sound scary, but it is made up mostly of proteins and peptides, the same building blocks found in our own bodies. In medicine, these specialised proteins have been used to develop drugs for conditions such as high blood pressure and blood clots. When it comes to skincare, tiny amounts of viper venom peptides are added to creams to help relax facial muscles, temporarily smoothing wrinkles and making skin look younger. These peptides can also help skin hold onto moisture, boosting hydration for a plumper, more refreshed look.