Collagen is the main structural protein that makes up 25-35% of the human body. As you grow older, the collagen within your body gradually deteriorates, making it increasingly challenging for your system to generate fresh collagen. For this reason, it’s important to know that kind of vitamins you need to boost collagen levels naturally.
In this article we use the words “Vitamins” broadly to include antioxidants, amino acids, and minerals Some of these are available as supplements, whilst others are present in certain vegetables, meats, fruits and natural foods. Be advised this article is for educational purposes only, so do speak to your doctor if you plan to supplement along with your medication.
What Is Collagen?
Collagen is often called “the fountain of youth” as it’s well known for keeping the skin, eyes, and nails looking young and healthy. It’s also the main building block for connective tissues in the teeth, tendons, hair and cellular meshes and cartilage within the internal organs. As previously mentioned, the aging process causes you to have less collagen, Resulting in sagging skin and wrinkles, And weaker joints and poor strength. Eating junk foods, alcohol and vitamin deficiencies can also lower collagen in the body. Changing your diet can be an effective way to boost collagen production in the body.
10. Vitamin C
To fight the damaging effects of aging, you must meet your daily requirements for Vitamin C by eating raw fruits and vegetables. Some of the highest foods containing the Vitamin C complex are bell peppers, leafy greens, citrus fruits and none-starchy vegetables. This antioxidant help your body synthesize and build new collagen.
Helping restore elastic and healthy skin, Smooth artery walls for normal blood flow And stronger joints, If you decide to take a supplement, make sure that it’s a whole food concentrate made from powdered acerola cherry, rose hips or camu camu. (200mg-600mg per day) Avoid the cheap ‘ascorbic acid’ tablets as these do not contain the whole Vitamin C complex and will not have the same effect.
9. Glycine
Collagen is a complex protein made up of 19 amino acids. These are the raw materials used to make it. Glycine is one of the most important, as it makes up one-third of collagen, and helps build healthy DNA strands. To boost your intake of glycine, it’s recommended to consume bone broth, gelatin and fish. Or you can take a supplement called collagen peptides. Studies show that glycine can also support recovery after having a stroke, or a heart attack.
8. Vitamin A
When it comes to nourishing and healing the skin, there is no more powerful nutrients that retinol, the active form of Vitamin A. Retinol activates certain genes that trigger the production of collagen and helps people to overcome skin irritation, acne and scaliness. The best natural supplement source of active Vitamin A is Virgin Cod Liver Oil, taking around 1tsp per day. It’s also found in pasture raised eggs yolks, real butter, salmon and cheese. The inactive form of Vitamin A called beta-carotene is also found in leafy green vegetables, But this version is not nearly as powerful as retinol.
7. Zinc
Zinc is a very essential mineral when it comes to producing collagen, Protecting the nerves with age, and supporting normal hormone balance. Billions of people are deficient in Zinc, as it’s depleted in many of the soils where we grow our food. A zinc deficiency can reduce the amount of growth hormone, that’s the anti-aging hormone that keeps collagen, muscles and framework strong with age. You can take a daily supplement of 30mg Zinc Chelate or Zinc glycinate. To get it naturally from food, oysters are the best source, along with other shellfish, red meat, and pumpkin seeds.
6. Vitamin E
Another powerful anti-aging nutrient is Vitamin E. During the menopause women tend to make less pituitary hormones, which causes wrinkles, thinning hair and loss of collagen. Likewise with men, as the body ages, less hormones are produced which weakens the muscles and causes accelerated aging. However, getting more Vitamin E into your diet helps to balance the hormones, prevent wrinkles, osteoporosis and promote smooth and healthy skin. The best supplement is made from a pigment called Annatto (tocotrienols). You should also consider eating foods like virgin olive oil, almonds, sunflower seeds and avocados to boost your Vitamin E intake.
5. Acetic Acid
If you suffer with indigestion, bloating, acid reflux or GERD then you are more likely to age faster than others around you. These are symptoms that your stomach acid is too alkaline, so your foods aren’t breaking down properly. This lowers the amount of nutrients that you can absorb, causing loss of collagen and weakness throughout the body. The best way to strengthen your digestive system is to start drinking 1tbsp of apple cider vinegar in a glass of water before each meal. This contains acetic acid which strengthens your stomach. This allows you to absorb fats, proteins and vitamins that are needed as raw material for collagen synthesis. If you have had your gallbladder removed, I also recommend taking a bile supplement to help you absorb fatty foods like salmon for example.
4. Astaxanthin
Did you know that there are many antioxidants that are more powerful than Vitamin C for fighting aging?
Astaxanthin is one carotenoid that gives the vibrant red color to Salmon, Krill, and shrimp. It’s been shown to have 6000x times the antioxidant power of Vitamin C, making it one of the best anti-aging compounds in the world. Studies show that consuming astaxanthin from a supplement can help prevent the formation of wrinkles and sagging skin. It’s also been shown to improve blood flow, which also enhances collagen production within skin cells, amplifying elasticity and prevents the skin from drying out. If you wish to take a supplement, I recommend 1000mg of Antarctic Krill Oil daily.
3. Proline
As we mentioned earlier, collagen is made up of amino acids which serve as their building blocks. Proline is another vital component which helps the body synthesize and make new collagen for the proper structure and strength of bones, skin, cartilage and blood vessels. Proline is found in egg whites, cabbage, mushrooms and bone broth.
2. Copper
Copper is another trace mineral which works with zinc to keep your brain and nervous system healthy. It’s also part of the natural Vitamin C complex and works to boost elastin in the skin, making it youthful and healthy. You can get copper by eating organ meats, oysters, mushrooms and sugar free chocolate. Copper can prevent premature greying of the hair, and is used to make important neurotransmitters in the brain.
1. Silica
If you wish you can take a supplemental form of silica named Orthosilicic acid. This powerful trace mineral stimulates the production of type 1 collagen and helps slow down the aging process. Although you only need tiny amounts, It has the powerful effect of increasing mineralisation of your bones, Helping to promote an even skin tone, And helps to manage blood pressure by increasing elasticity within the arteries. There you have them!
Try 1 of more of these 10 natural vitamins and see which works best for you. Please remember that lifestyle habits also make a huge difference. So accompany your supplements with adequate amounts of sleep of 7-9 hours per night, Low stress levels Regular exercise and whole foods. Most of these vitamins are found naturally in foods already in your diet, so you can start by consuming more of these.