Boost the Benefits of Collagen

Collagen is the most plentiful protein in your body. It’s in your muscles, bones, tendons, ligaments, organs, blood vessels, skin, intestinal lining, and other connective tissues. (1) Think of collagen as the glue that holds your body together!

Making collagen naturally

Incorporating certain foods into your food plan supports the body’s natural production of collagen. Focus on protein-rich foods like beef, chicken, fish, beans, eggs, and dairy, if tolerated. These foods contain the amino acids that make up collagen, namely glycine, proline, and hydroxyproline. (2)

Collagen production requires certain nutrients

In addition to these amino acids, the body requires certain nutrients, like vitamin C, zinc, and copper, to ensure adequate collagen production is taking place. Incorporating these vitamin and mineral rich foods is incredibly important. You can find vitamin C in citrus fruits, berries, leafy greens, bell peppers, and tomatoes.  The minerals zinc and copper can be found in animal proteins, shellfish, nuts, seeds, whole grains, and beans. 
 

While collagen is naturally found in animal flesh like meat and fish, the richest forms of collagen are found in the joints and connective tissue of animals, and the skin and bones of fish. Today, most people only eat muscle meat proteins, which don’t give us adequate collagen or the amino acids that we need to help build or repair our bodies. (3)

Bone broth is an excellent source of collagen! 



A nutritious and delicious addition to your food plan to increase collagen is bone broth! Bone broth is made from a variety of meaty joints and bones, simmered for an extensive period, and typically sipped as a restorative tonic. (4)  Bone broth is rich in amino acids (the building blocks of protein) that boast anti-inflammatory properties, support the immune system, joint health, and collagen production.  

Supplementing with collagen peptides

Supplementing with collagen peptides also helps to replenish the body’s collagen supply. Collagen peptides are short-chain amino acids that are absorbed by the bloodstream to repair, rebuild, and restore our hair, skin, nails gut, bones, and joints. (5) Collagen peptides are tasteless, texture-less, and typically blend into all foods and beverages. Simply add it to your coffee, tea, oatmeal, soup, smoothies or even batters. When purchasing collagen peptides, ensure bovine versions are grass-fed (like Zint collagen) and marine sources are wild caught. Find several brands of bovine and marine collagen via my online dispensary

While collagen naturally degrades as we age, additional lifestyle and environmental factors can negatively affect our overall collagen production. (5) Incorporating nutrient-dense whole foods, with a focus on high-quality protein, is a sure-fire way to support and protect your body’s natural collagen production.

References:


1.“The Best Way You Can Get More Collagen.” Cleveland Clinic, Cleveland Clinic, 19 Aug. 2020, https://health.clevelandclinic.org/the-best-way-you-can-get-more-collagen/.


2. Lodish H, Berk A, Zipursky SL, et al. Molecular Cell Biology. New York: W. H. Freeman; 2000.
3.“What Is Collagen? Everything You Need to Know About Collagen.” Further Food, 20 Feb. 2021, https://www.furtherfood.com/collagen/.
4. McGruther, Jenny. “How to Make Amazing Bone Broth (the Ultimate Guide).” Nourished Kitchen, 8 May 2020, https://nourishedkitchen.com/bone-broth/.
5. “Collagen.” The Nutrition Source, 27 May 2021, https://www.hsph.harvard.edu/nutritionsource/collagen/.