How Can I Increase Collagen Production Naturally?
Eating foods containing the amino acids and nutrients from which collagen is formed provides your body with the raw materials for making more collagen without supplements. All the components of collagen can be found in whole plant foods: beans and legumes, nuts and seeds, fruits and vegetables, and whole grains.
To get the full range of nutrients that support collagen production:
- Consume enough protein for your activity level
- Eat more leafy greens to increase copper intake[7]
- Consume a variety of colorful fruits and vegetables to increase your intake of vitamin C and other antioxidants
- Add hemp seeds, pumpkin seeds, cashews, and other high-zinc nuts and seeds to meals[8]
- Include beans, root vegetables, and whole soy products in your diet to increase your intake of hyaluronic acid, a component of the collagen in skin[9]
Additionally, you can preserve the collagen you already have by avoiding foods and lifestyle habits that increase free radical production or inflammation. To prevent damage:
- Remove added sugars from your diet
- Limit direct UV exposure
- Don’t smoke, and stay away from secondhand smoke
Following healthy diet and lifestyle patterns, including consuming a variety of whole plant foods, supports your body’s innate collagen production. In the majority of cases, this should be enough to see the same benefits ascribed to collagen supplements. If not, talk with a knowledgeable physician to determine if you have an underlying condition that affects collagen production so that you can address and correct the root cause.