Unfortunately, collagen loss is a fact of life. Although there is no way to completely prevent the natural loss of collagen over time, there are ways to slow it down.
But the answer to helping your body produce collagen, at least initially, isn’t to take collagen supplements.
You can get the same collagen building blocks and protective antioxidants from a healthy, balanced diet, board-certified dermatologist Dr. Michelle Henry tells TODAY.com.
“This is why we encourage things like superfoods that are high in these nutrients,” she says. If you want to boost collagen production, follow Henry’s advice for building a healthy, nutritious diet before taking supplements.
What is collagen?
“Collagen is one of the main structural proteins in our skin,” explains Henry. This protein “provides support and resilience” and “helps prevent laxity that occurs over time,” she says.
Henry explains that our skin contains the most collagen when we’re young, and as we age, it naturally begins to decline. When collagen is lost, the skin loses its firmness and firmness. This contributes to some of the classic signs of aging such as fine lines and wrinkles.
Taking collagen supplements may help slow collagen loss, Henry says. But that’s not the best place to start.
Are collagen supplements effective?
You’ve probably been bombarded with ads for collagen supplements that claim to improve your skin’s texture.
However, our bodies cannot absorb and use collagen in its complete protein form. Collagen taken in supplements (or food) is broken down by the body, absorbed by the intestines, and used to make its own collagen. This is why, in general, Henry recommends starting with food first.
Eating collagen-boosting foods also provides other nutritional benefits, she says, including the antioxidants your body needs to help produce collagen.
“A balanced diet will not only provide you with amino acids, which are the building blocks of collagen fibers, but also preferably vitamin C, zinc, and copper, which are all essential for collagen synthesis,” Henry explains.
So when patients ask her about collagen supplements, she doesn’t necessarily recommend them. “However, supplements in no way negate the importance of a balanced diet,” says Henry. “And so far, I feel it’s excellent.”
Be aware that many supplements contain marine collagen derived from seafood, which can cause reactions in people with seafood allergies.
Best foods to increase collagen
Collagen is made from amino acids, so start by looking for foods that contain protein.
According to Henry, the best options include:
- Lean meats such as chicken and turkey contain protein and zinc.
- Greek yogurt is rich in amino acids such as glycine and proline, which are necessary for your body’s collagen production.
- Fish, especially salmon, sardines, and mackerel, contain protein and omega-3 fatty acids, which have anti-inflammatory properties.
- Bone broth is an excellent source of collagen and amino acids.
- Eggs, especially egg whites, contain proline, one of the amino acids necessary for collagen production.
But amino acids aren’t the only thing your body needs to make collagen, Henry says. To increase collagen, you should also eat foods that contain vitamin C and minerals such as zinc and copper.
Foods rich in vitamin C include strawberries, bell peppers, and citrus fruits. Meanwhile, leafy greens and broccoli provide additional antioxidants that help protect collagen, points out Henry.
Eating a balanced, diverse diet with an emphasis on lean protein and plant foods is best for the long-term health of your skin as well as your overall health.
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