5 Supplements That Boost Collagen Production in Your Body
As you age, your body produces less
collagen, a protein that's essential for skin, bones, muscles, and
connective tissues. This can lead to wrinkles and accelerated skin
aging.
"With aging, collagen in the deep skin layers changes from a tightly
organized network of fibers to an unorganized maze," explains Harvard
Health Publishing. Factors such as excess sun exposure, smoking, excess
alcohol, lack of sleep, and exercise can have an impact on collagen
fibers, they add.
To maintain a youthful appearance and well-being, take care of your
health by addressing these factors. Additionally, you may consider
taking supplements that stimulate the formation of collagen to improve
your appearance and vitality. Let's take a look at a few of them.
1. Vitamin C
Including vitamin C in your everyday
routine provides several benefits. This essential vitamin protects your
cells, promotes the healthy development of skin, blood vessels, bones,
and cartilage, strengthens your immune system, and speeds up wound
healing. Health experts say that it has antioxidant properties that help
with the skin's natural regeneration process as well as its ability to
repair damaged skin cells.
Taking vitamin C supplements or eating fruits and vegetables containing
this nutrient will boost collagen synthesis and improve the suppleness
and firmness of your skin.
2. Zinc
Zinc has an important role in collagen
formation. This mineral acts as a crucial co-factor, promoting collagen
formation throughout the body. Experts recommend including zinc tablets
in your daily routine or supplementing your diet with zinc-rich foods
such as nuts, seeds, and legumes to boost collagen production. However,
doctors advise against consuming too much zinc, as it might impair the
absorption of vital minerals like copper. Thus, keeping a balanced diet
is important.
3. Collagen peptides
Collagen peptides and hydrolyzed collagen
supplements are gaining popularity for their direct impact on increasing
collagen levels in the body. These supplements are processed to break
down into smaller particles, allowing for better absorption by the body.
This allows them to improve skin quality and elasticity effectively. By
delivering specific peptides, they stimulate the body's collagen
production mechanisms. Take collagen peptides as part of your morning
routine by adding them to your coffee or smoothie.
4. Hyaluronic acid
These supplements are effective in boosting
the retention of moisture within the skin, resulting in a more
favorable environment for collagen production to happen. "Long-term use
of hyaluronic acid serum on your skin or in a supplement taken by mouth
can improve overall skin health," Cleveland Clinic says. "It's also
great for helping improve overall skin flexibility and elasticity
(meaning it makes your skin more stretchy and soft)," they add.
Experts say that this works by drawing water to skin cells, thus
promoting collagen formation. However, experts recommend that you start
with a smaller dose to check your body's tolerance.
5. Omega-3 fatty acids
While omega-3 fatty acids, present in fatty
fish and supplements, don't directly stimulate collagen production,
medical professionals say they do have potent anti-inflammatory
properties that help protect collagen in the skin. These properties are
essential in preventing skin collagen from being damaged by external
aggressors such as UV rays and pollution.