The Best Foods and Nutrients that Naturally Increase Collagen Production
Collagen is the most important protein in the body and supporting its production is vital to health. Here are the best foods and nutrients that naturally increase collagen production.

You are what you eat. In other words, the food you consume becomes the building blocks that your body uses to thrive. Keep reading to find out the foods and nutrients that naturally increase collagen production. Learn everything you need to know about collagen, including whether or not a supplement can be a good option for you.
What is Collagen
Collagen is the most abundant protein in the body. There are four types, with type 1 being the most common. Collagen provides structural support and the framework for cells, muscles, joints, ligaments, and blood vessels.
Purpose in the Body
The main purpose of collagen in the body is to be a building block for structure and support. It is found in the muscles, joints, tendons, ligaments, skin, and bones. You can even find collagen in blood vessels, teeth, and the eyes.
Type 1 collagen makes up about 90% of all the collagen in the body. Type 2 helps the cushion joints, type 3 is found in blood vessels and muscles, and type 4 is found in the skin for filtration. Collagen helps support the health of joints, ligaments, and muscles. This support allows us to move our body through life with more ease. The only problem is that as we age collagen production naturally slows down and any collagen that is produced may be of lower quality. Plus, other lifestyle choices may also lead to collagen loss.
Causes of Collagen Loss
Collagen loss may happen for a couple of reasons. As we age the body will naturally start to produce less collagen. Collagen that you have already created tends to break down and collagen as well. Other causes of collagen loss are due to lifestyle and dietary choices. Heavy drinkers of alcohol tend to lose more collagen than people who don’t drink. Plus, if you are a smoker, collagen loss is much more likely.
Sun exposure is also a big factor in collagen loss. If you are exposed to too much UV radiation without sunblock or SPF protection, this may cause an increase in collagen loss. Other things outside of our control may be an autoimmune disease that may affect collagen.
As for dietary choices, the consumption of excess sugar has been found to decrease collagen production in the body. Too much added sugar contributes to inflammation and collagen loss.
Signs of Loss
There are many signs of collagen loss that you can look for. You may notice that your skin starts to bruise more easily. Other signs may be stiffness in the joints and tendons. Some physical signs that you may notice include an increase in fine lines and wrinkles. You may notice a less plump appearance on your face as well. It’s all due to college and loss and all lack of elasticity in the skin.
Many skincare products try to include collagen as a gimmick. In reality, collagen in skin care does not penetrate deep enough into the layers of the skin to affect collagen production. Collagen in skincare will have a temporary plumping effect and may reduce the appearance of fine lines and wrinkles for a short duration. This is because collagen is a humectant and can help retain moisture and hydration on the surface of the skin. These results are temporary though. The best way to increase collagen production is to naturally consume foods and nutrients that stimulate collagen.
Foods and Nutrients to Naturally Increase Collagen
Without further ado, here are the best foods and nutrients to naturally increase collagen production. Collagen needs certain amino acids, minerals, and vitamins. By eating a diverse diet filled with these nutrients, you will be better able to stimulate natural collagen production in the body.
Amino Acids Proline and Glycine
A couple of amino acids that you need for your body to produce collagen. These are the amino acids proline and glycine. These amino acids can be found in seafood, bone broth, chicken, and gelatin. Vegan sources of glycine and proline include peanuts, legumes, beans, tofu, and tempeh.
Vitamin C
Vitamin C is another important nutrient for the production of collagen. Sources of vitamin C include citrus fruit, berries such as blueberries and strawberries, potatoes, tomatoes, green peppers, cabbage, broccoli, and spinach.
Zinc
Zinc is a nutrient that is needed for collagen to be produced. This nutrient can be found in pumpkin seeds, nuts, eggs, and seafood. Other sources include leafy greens such as spinach, cashews, and chickpeas.
Copper
Tiny amounts of copper are a necessity for collagen production. Copper can be found in nuts, seeds, leafy greens, chickpeas, lentils, beans, and dark chocolate. Other sources include shellfish such as oysters or organ meat such as liver and kidney. Small amounts of copper are found in whole grains and black pepper.
Supplements
At the end of the day, you may still find benefits in supplementing collagen. Many studies have found a correlation between an increase in collagen production and an intake of collagen supplements. Check out this article here for everything you need to know about collagen supplements!
The Takeaway
Collagen is very important in the body. It is found in many parts such as the skin, muscles, joints, pendants, eyes, and more. Collagen is a major building block needed for support and structure, contributing to overall health and ease of movement. It’s important for us to eat the best foods and nutrients that naturally increase collagen production to help support it in the body. You can also get away with taking a collagen supplement if you feel the need to increase collagen quickly as well.
Remember that health comes from within. Eat nutritious food, exercise when you can, and take care of your mental health. The small daily habits you cultivate become the basis for overall wellness. Don’t forget about microbiota health too! Gut microbiota affects the entire body, from the skin to muscles, to immune and mental health! Get all the resources you need about microbiota health for free here!