Collagen is a crucial protein in our bodies that provides structure, strength, and elasticity to our skin, hair, nails, and joints. As we age, our natural collagen production decreases, leading to wrinkles, sagging skin, and weaker joints. Now I'm sure you're aware that I am a huge advocate for supplementation (because unfortunately, this day in age our foods don't contain the same levels of the nutrients they used to do) and while topical products and supplements can help, one effective way to boost collagen production is through our diet. Here are six fantastic foods to eat daily to naturally help your collagen production.
1. Bone Broth
So sorry, not one of the vegetarians sorry but bone broth is a real collagen-rich food. It is made by simmering animal bones and connective tissues. It’s packed with collagen, gelatin, and amino acids like glycine, proline, and hydroxyproline, which are essential for collagen synthesis. Drinking bone broth daily can support your skin’s elasticity and help maintain healthy joints.
If you don't fancy cooking a pan of bones though every day, there are pre-made ones you can purchase to easily build into your diet. This is a good option to try.
2. Citrus Fruits
Citrus fruits such as oranges, lemons, limes, and grapefruits are high in vitamin C, a critical nutrient for collagen production. Vitamin C plays a vital role in the formation of pro-collagen, the body’s precursor to collagen. Additionally, it acts as an antioxidant, protecting the skin from damage caused by free radicals.
Try and build in some type of citrus fruit into your day such as lemon water or snack on an orange for example to keep your vitamin C levels high.
3. Berries
Berries like strawberries, blueberries, raspberries, and blackberries are not only delicious but also loaded with antioxidants and vitamin C. These nutrients help combat oxidative stress and support collagen formation, keeping your skin looking youthful and radiant. Incorporating a handful of berries into your daily diet can make a significant difference in your skin health.
I love to have a small bowl of fat free greek yoghurt at night with a handful of frozen berries as my dessert. Alternatively, you can add frozen berries to your smoothies to add extra nutrients.
4. Leafy Greens
Leafy greens such as spinach, kale, and Swiss chard are rich in vitamins A and C, which are essential for collagen production. Vitamin A is known for its role in skin cell regeneration, while vitamin C is crucial for collagen synthesis. Adding a variety of leafy greens to your salads, smoothies, or meals can provide a substantial boost to your collagen levels. I always have at least one meal a day with a big green salad on the side. I tend to just dress it with a little apple cider vinegar and some extra virgin olive oil to give my gut an extra boost.
You can always add a handful of spinach to a smoothie or have it cooked at breakfast with some eggs. Just make sure you're getting greens in each day.
5. Fish and Shellfish
Fish and shellfish are excellent sources of collagen, particularly in the skin and bones. Fish like salmon, tuna, and mackerel are also rich in omega-3 fatty acids, which help maintain the skin’s lipid barrier and keep it hydrated. Shellfish such as shrimp and oysters contain high levels of zinc, another essential mineral for collagen production. Including fish or shellfish in your diet a few times a week can support your overall skin health.
6. Nuts and Seeds
Nuts and seeds are packed with zinc and copper, both of which are essential for collagen synthesis. Almonds, cashews, chia seeds, and flaxseeds also provide omega-3 fatty acids and antioxidants that protect the skin from damage and support its structure. Snacking on a handful of nuts or adding seeds to your meals can contribute to healthier, more resilient skin.
If you find them boring by themselves, then why not create a spice blend to coat your nuts in. Cinnamon or spices such as turmeric are great for the body and again also good to have each day in your diet.
The supplemental alternatives:
So for me, I love to incorporate these foods into my diet daily if possible, but I also like to add some supplements in as well to help boost my results. Here are some of my favourites to take daily. You might notice they all contain high levels of vitamin C!
SKINADE: The 'Rolls Royce' of collagen supplements in my opinion. I talk about it so often but there really isn't a collagen supplement on the market I prefer. This is patented and provides the skin with 400% of your RDA of vitamin C. Plus other incredible vitamins and minerals such as collagen, omega 3's, B vitamins, l-lysine and MSM sulphur.
ALTRIENT VITAMIN C: This vitamin C is liposomal and is probably the best vitamin C on the market. nothing delivers vitamin C to the body like it and you can absorb so much of it that it's almost as effective as an IV drip!
Studies have shown than when taken 3 times a day it can boost collagen levels by up to 30 %!
THE BEAUTY CHEF COLLAGEN INNER BEAUTY BOOST: So this is your fermented foods that have been reduced down to a concentrated syrup that you mix with water. It not only contains your vitamin C but also pre and probiotics to help maintain your gut health too!
When it comes to vitamin C, remember our body can only absorb around 1000mg at a time so if you like to take a large amount of vitamin C, I recommend that you split it up throughout the day, otherwise it's just a waste.
Incorporating these collagen-boosting foods and supplements into your daily diet can help maintain your skin’s elasticity, strength, and overall health. While dietary changes can significantly enhance collagen production, they work best when combined with a comprehensive skincare routine too of course.
For personalised advice on skincare and dietary changes that can improve your skin health, consider booking an online consultation with me here. Together, we can create a tailored plan to help you achieve your skin goals and maintain a youthful, radiant complexion.
Thank you so much for reading, I hope you've found this useful.
Emmaline x
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