5 Steps To Increase Natural Collagen Production

Collagen is the most abundant protein in the body. It makes up portions of the bones, tendons, ligaments, cartilage, skin, and other connective tissues.

As such, there are many proven benefits of taking collagen supplements.

However, the body can also produce collagen naturally as long as you have the necessary “ingredients” in your diet.

Below, we discuss how to increase natural collagen production.

1. Increase Your Vitamin C Intake

Vitamin C is an antioxidant that plays a critical role in collagen production.

It also supports the functions of collagen such as helping synthesize hyaluronic acid.

Hyaluronic acid aids in skin cell turnover.

Eating foods rich in vitamin C can increase natural collagen production by increasing hyaluronic acid production.

Examples of foods high in vitamin C include:

• citrus fruits such as oranges and grapefruit
• bell peppers
• kiwi fruit
• orange fruits such as papaya and cantaloupe
• strawberries
• dark leafy green vegetables
• cruciferous vegetables such as broccoli and cauliflower

2. Incorporate Ginseng Into Your Routine

Taking ginseng supplements is another stealthy way to increase the body’s natural collagen production.

Ginseng has long been used in traditional Chinese medicine for various purposes due to its powerful anti-inflammatory properties.

Research suggests that ginseng can stimulate collagen synthesis in the body.

3. Protect Yourself from Sunlight

One of the primary benefits of collagen supplements and increasing natural collagen production is to improve the health of your skin.

There are several ways in which collagen can decrease the appearance of wrinkles and fine lines and improve the texture, elasticity, and firmness of skin.

For example, collagen fibers provide support for skin cells.

Exposure to the sun’s harmful UV rays can damage collagen fibers and increase the production of free radicals in the body.

Free radicals are reactive oxygen species that cause oxidative damage.

Excessively radical production causes premature aging, which can manifest in various ways.

The skin loses its firmness as collagen fibers are damaged, leading to sagging, wrinkles, and fine lines.

Additionally, harmful UV rays from the sun can reduce skin turnover, making the outer layers of the skin appear dull, damaged, and discolored.

Avoiding excessive sun exposure and using proper sun protection can help guard against oxidative damage.

4. Take a Pine Bark Extract Supplement

Also known as pycnogenol, pine bark extract is high in specific flavonoids (antioxidants) known as proanthocyanidins that have been found to stimulate collagen production.

Studies suggest that the flavonoids in pine bark extract may also help increase the activity of other antioxidants in the body.

These antioxidants can help protect collagen fibers from premature degradation, particularly due to oxidative damage from UV rays of the sun.

This, in turn, can help keep your skin, joints, and connective tissues healthy.

5. Replace Your Coffee Creamer With Collagen Creamer

Collagen supplements have been found to effectively increase levels of collagen in the body.

Collagen inherently provides the constituent amino acids to produce collagen.

Most collagen for collagen powders is derived from bovine, poor sign, or marine sources.

Therefore, many people find that it’s difficult to consume collagen powder because it tends to have a salty, somewhat umami flavor.

One clever way to consume collagen supplements is to use collagen creamer in your coffee.

The strong, bitter, aromatic taste profile of coffee can mask the natural saltiness of collagen.

This makes it easier to consume powdered collagen.

Additionally, one of the benefits of using collagen creamer instead of milk or dairy cream is that dairy can be inflammatory.

TL;DR

The body can produce collagen naturally as long as your diet is rich in protein and the essential micronutrients that support the production of collagen such as vitamin C, zinc, and copper.

Some of the best ways to boost natural collagen production are to avoid excessive sun exposure, increase vitamin C intake, take ginseng and pine bark extract supplements, and add collagen creamer to your coffee.