As we get older, our bodies produce less collagen, leading to sagging skin, wrinkles, weak joints, thinning hair, and fragile bones. Collagen is the structural protein that provides a framework to our cells, holding everything together, especially in our skin and connective tissues.

Eating a diet deficient in vitamins and minerals can accelerate the aging process. Additionally, junk food, alcohol, sugar, smoking, and stress can damage collagen and weaken the body. Thankfully, there are specific vitamins, minerals, amino acids, and antioxidants that can help boost collagen production, keeping your skin elastic, your joints strong, and your body youthful.

Here are the top 8 nutrients to enhance collagen naturally.

Also read: Collagen Boosting Superfoods

1. Collagen Peptides

Collagen peptides are a top choice for boosting collagen production. Taking 1-2 scoops of collagen powder daily provides all 19 amino acids needed for the collagen in your skin, joints, tissues, and hair.

This tasteless, odorless powder can be mixed into water, smoothies, or soups without losing its benefits. You can also get collagen by eating fish skin and small bones (like sardines, anchovies, and salmon) or consuming bone broth or real gelatin.

2. Vitamin C

Vitamin C is essential for collagen production and must be consumed daily. This powerful antioxidant helps turn amino acids into collagen and protects your skin from oxidative damage.

Natural sources of Vitamin C include bell peppers, kale, leafy greens, berries, cabbage, and sauerkraut. Avoid over-the-counter ascorbic acid supplements; instead, opt for acerola cherry powder or other whole fruit powders for the best results.

3. Retinol (Vitamin A)

Retinol, the active form of Vitamin A, is crucial for skin nourishment and collagen building. Found in egg yolks, butter, cheese, cod liver oil, and organ meats, retinol activates genes that trigger collagen synthesis. It also clears up acne, skin irritation, dandruff, and sinus problems by regulating oil production.

Taking 1 teaspoon of raw virgin cod liver oil daily is an excellent way to get active Vitamin A. Leafy greens and vegetables provide beta carotene, a precursor to Vitamin A.

4. CoQ10

Coenzyme Q10 (CoQ10) is a powerful antioxidant present in every cell, protecting cell membranes from oxidative damage and having an anti-aging effect.

Boost CoQ10 levels by taking a Ubiquinol supplement or consuming organ meats like liver, kidney, and heart. This helps prevent collagen loss, sagging muscles, and cellulite, and renews anti-aging hormones, keeping you energized and healthy.

5. Vitamin E

Vitamin E is vital for preventing hormonal imbalances and collagen loss, especially after menopause in women and with aging in men. Found in avocados, sunflower seeds, extra virgin olive oil, and almonds, Vitamin E is one of the most important antioxidants for the skin.

It prevents wrinkles and maintains youthful, moisturized skin. If supplementing, choose tocotrienols from annatto for the highest quality.

6. Copper

Copper is an essential mineral for collagen and elastin production. It works with Vitamin C to protect your skin from sun damage and pollutants. Copper also supports the connective tissues in joints, tendons, cartilage, and spinal discs.

Rich sources of copper include organ meats, oysters, shellfish, and shiitake mushrooms.

7. Astaxanthin

Astaxanthin, a carotenoid found in salmon, krill, and shrimp, is a powerful antioxidant with 6000 times more potency than Vitamin C. This nutrient enhances collagen production, improves blood flow, and prevents skin dryness.

Arctic krill oil capsules are the best natural supplement, as the astaxanthin in krill oil protects the oil’s integrity, giving it a long shelf life.

8. Zinc

Zinc is essential for collagen synthesis and remodeling. As we age, zinc stores deplete due to ailments and inflammation, weakening collagen.

To boost zinc levels, eat oysters, crab meat, mussels, shrimp, and pumpkin seeds. The best supplement would be 30mg of zinc chelate or zinc glycinate.

Absorbing Nutrients with Age

As you age, digestive problems like indigestion, gas, bloating, and acid reflux can hinder nutrient absorption. Consider taking a digestive enzyme supplement before meals to aid digestion, or drink 1 tablespoon of raw apple cider vinegar in water to stimulate digestive juices.

Additional Tips to Boost Collagen

1. Cut back on refined sugar and grains: Foods like soda, flour, bread, and pasta deplete Vitamin C and cause oxidative damage.
2. Intermittent fasting: Eating within a 4-hour window and fasting for 20 hours stimulates autophagy, recycling old proteins into new collagen.
3. Low carb diet: A ketogenic diet with leafy greens and healthy fats supports collagen synthesis.
4. Regular exercise: At least 20 minutes twice a week improves blood flow and oxygenates connective tissues.
5. Reduce stress: Get 8 hours of sleep, take long walks, and practice breathing exercises.

Following these steps and incorporating the nutrients mentioned will have a powerful anti-aging effect on your body. For more anti-aging tips, make sure to stay tuned!

Thank you for reading, and here’s to your great health, wealth, and happiness.