One of the most vital chemicals our bodies produce is collagen. This compound is responsible for the strength and elasticity in our skin, ligaments, bones, cartilage, blood vessels, and tendons. Collagen is naturally produced in the body but decreases as we age, leading to a wide array of conditions associated with old age.
While the body may decrease its natural production of collagen over time, there are many ways to boost collagen levels in the body to promote skin, hair, and nail strength as well as boost overall health and wellness. Check out this guide detailing the natural and effective ways to boost collagen levels in your body.
Boost Collagen with Foods
Many foods aid in collagen production and supplementation. The most popular food for collagen-boosting is bone broth. Bone broth contains gelatin that supplies your body with collagen and can aid in digestion, skin elasticity, and immune health.
Salmon is another food source for boosting collagen levels; this fish contains omega 3 fatty acids that decrease inflammation of the joints while aiding in skin elasticity.
Additionally, citrus fruits and dark green vegetables have been shown to effectively increase collagen levels in the body thanks to their high amount of vitamin C. Vitamin C is an effective antioxidant that helps produce collagen in the body and protect it from damage.
Plant-Based Collagen Boosters
Many plant-based collagen boosters can be taken as oral supplements that are also effective in boosting collagen levels. These plant-based supplements are often cheaper than their animal-based counterparts. In addition, they are typically considered more natural sources of collagen due to the ingredients used in their production. Two popular plant based dietary supplements are ginseng and aloe.
Ginseng is a plant that has been used in Eastern medicine for centuries. Ginseng is a powerful antioxidant and can help with fatigue, stress, blood sugar levels, boost the immune system, and increase collagen production in the body.
In addition to ginseng, aloe vera supplements are also popular. Aloe vera is a plant that has been used for centuries in skincare. Aloe vera contains powerful enzymes, antioxidants, and amino acids that have been shown to reduce inflammation in the body, improve digestion, detoxify the liver, promote healthy heart function and boost collagen production in the body.
Marine Derived Collagen Boosters
The ocean provides humanity with a myriad of dietary supplements and ingredients that can be used to boost collagen levels. One of the most common marine-based collagen-boosting supplements is fish oil. Fish oil contains omega 3 fatty acids as well as vitamins A and D that aid in skin elasticity, eye health, digestive health, and more.
Another commonly harvested ingredient from the ocean is algae. Algae is a form of superfood that consists of a multitude of vitamins and minerals to boost collagen levels as well as promote cardiovascular, digestive, and neurological health.
In recent years there has been much research into the use of sea cucumbers for their collagen-boosting properties. Sea cucumbers have many nutrients, antioxidants, and amino acids to aid in collagen production in the body.
What to Avoid When Boosting Collagen
While taking any form of the above-mentioned collagen boosting foods and supplements is a great way to get a boost in collagen levels, there are a few things that can be counterproductive in achieving your desired results:
- Excessive consumption of alcohol
- Excessive consumption of caffeine
- Saturated and trans fats
- Refined sugar
These are all items that can have a direct adverse effect on collagen production in the body. Therefore, it’s essential to steer clear of these items to boost collagen levels.
Boosting your collagen levels naturally is easy by switching your diet to collagen-rich foods, taking supplements with vitamins and essential amino acids, and consuming marine-derived collagen boosters.