I've always been suspicious of collagen supplements.
First, because I'm generally suspicious of the whole "if you need it, swallow a capsule of it" approach to nutrition.
That doesn't take into account important factors such as bioavailability and so on.
It's just too simplistic. Biology and our bodies are far more complicated.
Second, collagen is simply a protein - made from three amino acids: proline, glycine and lysine.
There's no shortage of these amino acids in your diet already, unless you're truly starving.
Besides, when you consume collagen, whether from a supplement or as a food, the first thing that happens is your body digests it - breaking it down into proline, glycine and lysine.
Before those amino acids can benefit your skin's youthfulness and strength, your body has to recombine them back into collagen.
So, what was the point again of buying that expensive supplement?
That's not to say collagen isn't important. It is.
It's the key component of your skin. When your skin's depleted of collagen, it's weaker.
It sags. It shrinks, forming tiny crinkles. Then the wrinkles aren't so tiny anymore. You've got crow's feet, dryness, and . . .
and it can be summed up in just three letters: O*L*D.
But that means something besides three amino acids is going on.
Your body's natural production of collagen falls dramatically between ages 20 and 40 - and keeps on falling even though you're still eating protein-rich foods.
So it's not a shortage of proline, glycine, and lysine that's keeping you from being taken for your daughter's older sister.
In Real-Life, Your Body Requires Lots of Nutrition
Biological processes - such as manufacturing collagen and then using it to restore aged skin - require many organic biochemicals, co-factors, vitamins, minerals, and many more.
It's sort of like world manufacturing supply chains in 2019. It took factories in ten countries on three continents, assembly plants in ten more countries, and cargo ships ferrying components across two oceans to place one simple product on the shelf at Walmart.
When that's suddenly disrupted by a pandemic and war, the system falls into chaos, and everything you want to buy has been on back-order for months.
It can happen when just one factory runs out of its inventory of a vital product component.
The collagen your skin needs to look 25 again has been on back-order since your 26th birthday, and you need to feed your body the *supporting* nutrients it needs to replenish your inventory.
It's not about eating more protein-rich foods, as many articles tell you. You already eat plenty of those.
Foods that Help Re-Organize Your Collagen Supply Lines
1. Spirulina
Gram for gram, the blue-green algae spirulina may be the most nutritious food on the planet.
It's rich in the antioxidant phycocyanin, which also gives it that bright blue-green color.
This antioxidant protects your skin against damage by ultraviolet sunlight and other environmental stresses.
Spiruline feeds your gut bacteria, contributing to your better overall health.
According to a 2019 study, spirulina growth factor activates dermal fibroblast cells - which manufacture collagen for your skin.
Spirulina is quite rich in mineral copper. One tablespoon contains half your minimum daily requirement.
And your body needs plenty of bioavailable copper to synthesize both collagen and elastin. It's linked to the enzyme lysyl oxidase of your connective tissue.
Other sources of copper include sunflower seeds, almonds, shiitake mushrooms, swiss chard, kale, spinach and cocoa.
2. Colorful fruits and vegetables
Your body needs Vitamin C to produce the precursor to collagen, pro-collagen.
We commonly think of citrus fruits such as oranges as rich in Vitamin C, and they are. But all fruits and vegetables have some.
Plus, the bright colors consist of powerful phytochemical antioxidants - and your skin can't get enough protection from the harsh and stressful world we live in.
3. Garlic, onions, and other high sulfur foods
Sulfur is another one of those trace minerals your body needs in high quantity to manufacture collagen - and to prevent the breakdown of collagen.
4. Greens
They're rich in chlorophyll, the green coloration in leaves that allows plants to "breathe."
Just look for spinach, Swiss chard, kale and other dark leafy greens - the darker, the more chlorophyll.
Studies have shown chlorophyll in your skin actually produces the precursor of collagen.
5. Cashews
These delicious nuts contain generous quantities of both copper and zinc - another trace mineral you need to keep your body producing collagen for your skin as you age.
As a collagen co-factor, zinc is essential for the repair of your cells as well as the production of collagen.
A zinc deficiency will show up as reduced amounts of collagen.
Other sources of zinc include pumpkin seeds, cacao, oats, kidney beans, spinach, sesame seeds and lentils.
6. Cherries and other foods rich in silicon
Silicon is a trace mineral most people haven't heard of, but it's vital to skin health too.
Low levels of it are associated with reduced growth of bone and other connective tissues. Plus, it shows up as aging skin.
Foods rich in silicon include oats, grapes, barley, apples, oranges, figs, strawberries, eggplant, tomatoes, cucumbers, potatoes, celery, carrots, sweet potatoes, and brown rice.
I Bet You Didn't Know . . .
Collagen supplements are made from the connective tissues of animals. The manufacturer grinds the skin and bones of pigs and cattles, and adds fish scales and egg shells.
But, as you can see, you encourage your body to make much more of its own collagen by eating a lot of delicious foods.
https://www.thekitchn.com/collagen-powder-265193
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6317665/
https://www.healthline.com/health/beauty-skin-care/spirulina-benefits-skin
https://www.healthline.com/health/beauty-skin-care/collagen-food-boost
https://www.healthline.com/nutrition/foods-high-in-copper
https://pubmed.ncbi.nlm.nih.gov/6110524/
https://www.healthline.com/nutrition/foods-high-in-copper
https://www.healthline.com/health/beauty-skin-care/collagen-food-boost