Collagen is essential for maintaining healthy skin, hair, nails, joints and other tissues. It is a protein that serves as a structural component of many connective tissues in the human body.

While our bodies naturally produce collagen, production declines with age, leading to clear signs of aging and its associated health risks.

A review of 11 studies, mostly focused on women, found that taking 3-10 grams of collagen daily for an average of 69 days improved skin elasticity and moisture, according to a new report published by specialty medical website “onlymyhealth.”

Benefits of Collagen

Collagen is a versatile protein with many health benefits.

Here are some key benefits associated with maintaining optimal collagen levels:

Skin health

Collagen gives skin elasticity and hydration, reducing the appearance of wrinkles and fine lines. It promotes wound healing and helps manage skin conditions like acne and eczema.

Joint health

Collagen is one of the main components of cartilage, which protects the joints and prevents them from rubbing against each other. It can help relieve joint pain and stiffness, especially for those with osteoporosis.

Strengthens hair and nails

Collagen supports the growth of strong, healthy hair and nails, and prevents brittleness and breakage.

Muscle mass

This protein aids in muscle growth and repair, making it a must-have for athletes and fitness enthusiasts.

Gut health

Collagen can help repair the gut lining, which can improve digestion and reduce symptoms of conditions like leaky gut syndrome.

Foods that boost collagen production:

Bone Broth

This nutrient-rich formula is rich in collagen and essential amino acids that support collagen synthesis. This is a delicious and easy way to increase your collagen intake.

Salmon fish

Fatty fish like salmon are rich in omega-3 fatty acids, which help boost collagen production. Omega 3 reduces inflammation and supports skin health.

Berry

Berries like strawberries and raspberries are high in antioxidants, which protect collagen from damage caused by free radicals. Antioxidants help keep the skin youthful.

Leafy vegetables

Spinach, kale and other leafy greens contain vitamin C, a key nutrient for collagen production. Vitamin C is essential for building collagen fibers. Oranges, lemons and other citrus fruits are also rich in vitamin C. Adding them to your diet will boost collagen synthesis.

Garlic

Garlic contains sulfur compounds that support collagen formation and help maintain healthy skin and joints.

The white nucleus in the egg

Egg whites are an excellent source of proline, an amino acid essential for collagen production. Adding eggs to your diet can help with collagen synthesis.

Supplements and Considerations

While these foods can help boost collagen production, some individuals may benefit from collagen supplements.

Collagen supplements come in a variety of forms, such as powders, capsules, and liquids, and are a convenient way to ensure you’re getting enough of this essential protein. But it’s important to note that collagen production is also affected by other factors, including genetics, overall diet and lifestyle; Smoking, excessive exposure to sunlight, and high sugar and processed foods can negatively affect collagen levels.