Eat more collagen-boosting foods
Description
Reverse skin aging with collagen-boosting superfoods. Learn which specific foods increase skin elasticity by 15% and hydration by 28% in clinical studies.
Why we recommend this
- Research published in the Journal of Drugs in Dermatology shows that collagen production declines approximately 1% per year after age 20, with significant acceleration after 40, making dietary support crucial
- Dr. Mark Hyman highlights the synergistic relationship between dietary collagen, vitamin C, copper, and zinc in supporting the body's natural collagen synthesis pathways
- Clinical studies in the Journal of Cosmetic Dermatology demonstrate that consumption of specific collagen peptides increases skin elasticity by 15% and hydration by 28% after 8 weeks
- Research in the Journal of Agricultural and Food Chemistry shows that glycine, proline, and hydroxyproline - amino acids abundant in bone broth and collagen-rich foods - are direct precursors for collagen synthesis
- Nutritional Neuroscience research demonstrates sulfur-containing compounds in garlic, onions, and cruciferous vegetables support collagen cross-linking, enhancing skin strength and elasticity
Usage
Daily: 1 serving collagen-rich foods (bone broth, skin-on poultry, or fish with skin), 2-3 servings of vitamin C-rich foods, plus foods containing copper, zinc, and sulfur compounds
Timing
Distribute throughout the day; include collagen-rich protein at least once daily
Important notes
- Collagen production requires adequate protein intake overall; ensure you're consuming at least 0.8g protein per kg of body weight daily
- Vitamin C is essential for collagen synthesis - deficiency will limit results regardless of collagen precursor intake
- Excessive sugar and refined carbohydrate consumption activates glycation, which damages existing collagen structures - limit added sugars to maximise benefits
- Sun protection remains essential - UV damage can negate the benefits of dietary interventions by accelerating collagen breakdown
- Results typically require 8-12 weeks of consistent dietary changes; combine with topical support (vitamin C serum, retinoids) for comprehensive approach
- Those with histamine intolerance may react to bone broth and fermented foods - focus on fresh collagen-rich proteins instead