Collagen is a fibrous protein in the body that helps to form the body’s connective tissues, such as in the skin, blood vessels, cartilage, tendons, ligaments, intestines, and muscles. While 29 different types of collagen have been identified, only three types make up the majority of collagen in the human body (type l, ll, or lll).1,2 Of these three types of collagen, type I is most prevalent and is found in bones and tendons. Type II makes up the cartilage of the nose, ears, and joints, while type III is found in skin, the lining of blood vessels, and the intestines.1,2 Type I collagen is also present in skin, where, along with type III collagen, it is responsible for the skin’s elasticity, strength, and overall structural stability.1,2
While our body naturally makes collagen, levels typically begin to fall in our mid-20s. As collagen quantity and quality decline, skin can begin to thin, develop lines and wrinkles, and become crepey and saggy.2-5 This is typically when we begin to look at remedies such as supplements or cosmetic dermatology, but did you know that collagen levels can be influenced by diet? And, in many ways, helping to maintain collagen levels can be as simple as consuming an overall healthy diet.
Let’s take a look at the main dietary components of collagen. Collagen is made up of 19 different amino acids, nutrients we produce or that we consume from protein-rich foods. Of particular importance are the amino acids, hydroxyproline, glycine, and proline.2,6 Besides amino acids, several other nutrients are important for the production of collagen in the body. The most significant of these is vitamin C, with zinc and copper also serving as cofactors.2,4-9 Additionally, research supports the role of carotenoids (phytonutrients responsible for the yellow, orange, and red pigments in plants) and essential fatty acids (e.g., omega-3 fatty acids) in collagen synthesis.10-12 If this sounds complicated, don’t worry! These nutrients are readily available in a large variety of foods.
You might be asking, “Hey, what about taking collagen supplements?” The verdict is still out on whether or not collagen supplements are likely to have a significant effect on collagen synthesis in the skin, however, I will admit that I am currently “experimenting” with a vegan collagen booster supplement. Generally, though, it seems more reasonable to me to focus on my daily consumption of collagen-rich foods and foods that support or boost the production of collagen in the body.2-5 Below, you will see examples of foods that supply the main components for collagen syntheses. Keep in mind that these are not complete lists of all possible dietary sources, and it is a good idea to focus on consuming a variety of foods within each nutrient category.
Protein:
It is not necessary to consume collagen directly from food in order to support its production in the body. This is because collagen molecules are not absorbed in whole form. Our bodies break them down into amino acids. These amino acids are then combined to produce collagen and other proteins in the body.6
Food sources of these amino acids include:2,4
- turkey breast
- beef
- chicken breast
- cheese
- salmon and other fatty fish
While obtaining the proper range of amino acids is easier for meat eaters, eating a variety of plant-based proteins throughout the day will provide the necessary amino acids for collagen synthesis. Some examples of plant-based, protein-rich foods include:
- soy products: tempeh, tofu, edamame
- black beans
- kidney beans
- other legumes
- seeds: pumpkin, sunflower, chia, etc.
- nuts: pistachio, peanut, cashew, etc.
quinoa
A reminder to those who consume a vegetarian or vegan diet: try to eat a variety of protein sources so that you regularly consume all of the essential amino acids.
Vitamin C-rich foods:13
- oranges and orange juice
- red and green peppers
- kiwifruit
- broccoli
- strawberries
- brussels sprouts
- cantaloupe
- tomatoes and tomato juice
You can see that this list reflects foods that you probably already eat on a regular basis.
Zinc-rich foods:8
- oysters
- crab
- beef
- lobster
- pork
- chicken, especially dark meat
- baked beans
- breakfast cereal, fortified with 25% of the Daily Value for zinc
- pumpkin seeds
- yogurt
Again, notice the variety of food sources.
Copper-rich foods:9
- shellfish
- seeds and nuts
- organ meats
- wheat-bran cereals
- wholegrain products
- chocolate
Yes, you read it correctly! Chocolate is a good source of copper.
Carotenoid-rich foods:14
- leafy greens: kale, spinach, collards, dandelion greens
- orange-colored foods: carrots, pumpkin, winter squash, sweet potato, papaya
- tomato-containing foods: tomato paste, puree, soup, juice
Think dark-colored fruits and vegetables.
Foods containing omega-3 fatty acids:12
- plant oils: flaxseed (linseed), soybean, and canola
- chia seeds and walnuts
- cold-water fatty fish, such as salmon, mackerel, tuna, herring, and sardines
Notice that there are animal and plant-based sources for this essential nutrient.
In summary, while aging, sun exposure and injuries can weaken the proteins (e.g., collagen) that help to form the connective tissues in the body, there is at least one very easy way to help combat this process in our bodies. By eating a healthy diet, with a particular emphasis on foods that support tissue health, you can help to replenish some of the collagen lost as the skin ages.1-4
By Catherine Martikan, M.S., M.A. (thank you for contributing to the SMD Blog!)
References:
What is collagen? The John Hopkins All Children’s Hospital website. https://www.hopkinsallchildrens.org/Patients-Families/Health- Library/HealthDocNew/What-Is-Collagen. Accessed October 29, 2020.
Santa Cruz J. Dietary collagen – should consumers believe the hype? Today’s Dietitian. 2019;21(3):26.
Collagen for your skin: healthy or hype? Cedars Sinai website. https://www.cedars-sinai.org/blog/collagen-supplements.html. Published January 15, 2020. Accessed October 25, 2020.
The best way you can get more collagen. Cleveland Clinic website. https://health.clevelandclinic.org/the-best-way-you-can-get-more-collagen/. Published May 15 2018. Accessed October 25, 2020.
Collagen pills for youthful skin? Berkeley Wellness website. https://www.berkeleywellness.com/supplements/other- supplements/article/collagen-supplements-youthful-skin. Published January 25, 2018. Accessed November 1, 2020.
Wu, M, Cronin K, Crane JS. Biochemistry, collagen synthesis. NCBI website. https://www.ncbi.nlm.nih.gov/books/NBK507709/. Published January, 2020. Updated September 11, 2020. Accessed November 1, 2020.
Vitamin C and skin health. Oregon State University Linus Pauling Institute website. https://lpi.oregonstate.edu/mic/health-disease/skin-health/vitamin-C. Published September 2011. Accessed October 28, 2020.
Zinc fact sheet for health professionals. National Institutes of Health Office of Dietary Supplements website. https://ods.od.nih.gov/factsheets/Zinc- HealthProfessional/ . Updated July 15, 2020. Accessed November 2, 2020.
Copper fact sheet for health professionals. National Institutes of Health Office of Dietary Supplements website. https://ods.od.nih.gov/factsheets/Copper- HealthProfessional/. Updated June 3, 2020. Accessed November 2, 2020.
Schagen SK, Zampeli VA, Makrantonaki E, Zouboulis CC. Discovering the link between nutrition and skin aging. Dermatoendocrinol. 2012;4(3):298-307.