How to support collagen naturally through diet + lifestyle

Confused by the influx of collagen supplements on the market? If you have any questions on collagen, this article is for you. It’s the absolute download on all things collagen.

If you’ve already read this, or instead you just want to know how to naturally support collagen production and prevent collagen loss - keep reading…

How to support collagen production through diet

When we are thinking about how to support natural collagen production through the diet, we need to consider consuming foods rich in collagen, it’s amino acids, and also nutrients needed for collagen synthesis.

1. protein + collagen rich foods

• Lean meats

• Fish and shellfish

• Eggs (particularly the whites are rich in proline)

• Bone broth (but collagen content depends on the source and extraction) - always use reputable sources of bones, ideally organic to reduce contaminants

• Gelatin - the protein and amino acids in gelatin can help the body make more collagen

2. Vitamin C-rich foods

• Citrus fruits

• Berries

• Vegetables: leafy greens, broccoli, peppers

3. Copper-rich foods

• Nuts and seeds: almonds, cashews, and sesame seeds

• Organ meats: liver

• Shellfish: oysters and crabs

4. Zinc-rich foods

• Meats: beef and lamb

• Legumes: chickpeas, lentils, beans

• Nuts and seeds: pumpkin seeds, cashews, almonds

5. Antioxidant-rich foods

• Think about eating a rainbow: variety of colour of fruits, vegetables, herbs and spices

9 ways to naturally minimise collagen loss

A few lifestyle factors may help to minimise collagen loss:

1. Sun production

2. Avoid smoking

3. Limit alcohol consumption

4. Hydration, hydration, hydration

5. Regular movement and exercise (promotes blood flow)

6. Adequate sleep

7. Stress management

8. Microneedling

9. Red light therapy

Remember, if you’re wanting to delve into collagen supplements and understand if this is right for you, this article is for you.

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