
Boosting Collagen Naturally
Nourishing Your Skin from the Inside Out
Collagen, the protein that gives our skin its firmness and elasticity, is the foundation of a youthful complexion. As we age, collagen production naturally declines, leading to wrinkles, sagging, and fine lines. While countless creams and serums promise to restore collagen, a truly effective approach involves nourishing your skin from within. This guide explores natural ways to boost collagen production through diet, lifestyle, and supplementation.
1. Collagen-Rich Foods
Consuming foods rich in collagen provides the building blocks for your body to synthesize this vital protein.
- Bone Broth: A rich source of collagen and amino acids, bone broth can be easily incorporated into soups, stews, or enjoyed on its own.1
- Fish with Skin: Fish like salmon, tuna, and mackerel contain collagen and omega-3 fatty acids, which support skin health and reduce inflammation.2
- Eggs: Eggs are a good source of proline, an amino acid essential for collagen production.3
2. Collagen-Supporting Nutrients
Certain nutrients play a crucial role in collagen synthesis and protection.
- Vitamin C: This potent antioxidant is essential for collagen formation and protects against collagen breakdown. Citrus fruits, berries, and leafy greens are excellent sources.4
- Vitamin E: Another powerful antioxidant, vitamin E protects collagen from damage caused by free radicals. Find it in nuts, seeds, and avocados.5
- Zinc: This mineral is involved in collagen synthesis and wound healing. Include zinc-rich foods like beans, lentils, and whole grains in your diet.6
3. Lifestyle Habits
- Sun Protection: Excessive sun exposure can damage collagen and accelerate skin aging. Protect your skin with sunscreen, hats, and protective clothing.7
- Hydration: Staying hydrated keeps skin cells plump and supports collagen production. Aim for at least 8 glasses of water per day.8
- Quality Sleep: During sleep, our bodies repair and regenerate, including collagen production. Aim for 7-9 hours of quality sleep each night.9
- Stress Management: Chronic stress can impair collagen production. Engage in stress-reducing activities like yoga, meditation, or spending time in nature.10
4. Supplementation
- Collagen Supplements: Hydrolyzed collagen supplements, often in powder or pill form, can provide a concentrated source of collagen peptides that are easily absorbed by the body.11
- Vitamin C Supplements: If you struggle to get enough vitamin C through your diet, consider a supplement to support collagen production.
- innery® NeoMax™ NMN 21000: While not a direct collagen supplement, innery®'s NeoMax™ NMN 21000 supports overall skin health by boosting NAD+ levels, which are crucial for cellular function and collagen synthesis.12
Embrace a holistic approach to collagen support and unlock your skin's natural youthfulness.
References:
- Daniel, S. K., et al. (2017). A Review of Collagen and Collagen-Based Wound Dressings. Advances in Wound Care, 6(5), 152-160.
- Zouboulis, C. C., et al. (2014). Skin aging/photoaging and its pathogenesis. Mechanisms of photoaging and chronological skin aging. Dermato-Endocrinology, 6(1), 37-47.
- DePhillipo, N. N., et al. (2018). Nutritional Strategies to Promote Healthy Aging. Nutrients, 10(10), 1418.
- Pullar, J. M., et al. (2017). The Roles of Vitamin C in Skin Health. Nutrients, 9(8), 866.
- Keen, M. A., & Hassan, I. (2016). Vitamin E in dermatology. Indian Dermatology Online Journal, 7(4), 311-315.
- Rostan, E. F., et al. (2017). Evidence-based aesthetic dermatology: a critical review of the literature. Plastic and Reconstructive Surgery, 140(3S), 74S-85S.
- Rittie, L., & Fisher, G. J. (2002). UV-light-induced signal cascades and skin aging. Ageing Research Reviews, 1(4), 705-720.
- Popkin, B. M., et al. (2010). Water, hydration, and health. Nutrition Reviews, 68(8), 439-458.
- Oyetakin-White, P., et al. (2015). Does poor sleep quality affect skin ageing? Clinical and Experimental Dermatology, 40(1), 17-22.
- Chen, Y., & Lyga, J. (2014). Brain-skin connection: stress, inflammation and skin aging. Inflammation & Allergy Drug Targets, 13(3), 177-190.
- Paul, C., et al. (2019). Significant Amounts of Functional Collagen Peptides Can Be Incorporated in the Diet While Maintaining Indispensable Amino Acid Balance. Nutrients, 11(5), 1079.
- Gomes, A. P., et al. (2013). Declining NAD(+) induces a pseudohypoxic state disrupting nuclear-mitochondrial communication during aging. Cell, 155(7), 1624-1638.