Collagen supplements have been around for a good while, but not everyone can afford them. Vegans can’t even take them. Does that mean you’ll be missing out on the benefits? No! The good news is that there are plenty of ways to increase collagen production. For today’s post, we’ll be focusing on diet (which should always come first). In part 2, I’ll be covering other things you can do aside from nutrition. That being said, check out this list of the top collagen nutrients!

Bone Broth

Though not vegan-friendly, bone broth is a natural source of amino acids like hydroxyproline and glycine that contribute to collagen production. Even better, real, genuine bone broth contains collagen from the bones that are used to make it! [1] [2]

 I recommend you make your own fresh broth at home. Most of what you can buy at the store is diluted and contains nowhere near the same amount of nutrients as homemade ones do. Not only that, they discard the gelatin, making their products no better than regular broth. The “real” bone broth products are either refrigerated or frozen and cost a lot of money. The only exception for me is bone broth from Kettle & Fire. I do buy their quality bone broth and keto soups for convenience.  This recipe here shows you how simple and cost-effective it is when made at home!

Vitamin A:

True vitamin A in the form of either retinol, retinal, or retinoic acid is essential for stimulating fibroblasts, which are cells that develop new tissue and maintain healthy skin. Vitamin A also protects the skin from UV damage, pollution, and pro-aging free radicals. It should be noted that there’s a difference between beta carotene (plant-based vitamin A) and retinol (bioavailable vitamin A). Beta-carotene comes from plants and is converted into useable vitamin A (retinol) by the body. Animal sources of vitamin A (see below) already contain vitamin A. Both sources have positive effects on skin health. [3] [4]

Sources: cod liver oil, liver, eggs (whole), ricotta cheese, salmon, yogurt, apricots, broccoli, cantaloupe, carrots, kale, mangos, spinach, squash, sweet potatoes, tomato juice [5]

Vitamin C: 

Without vitamin C the body cannot store or create collagen. Normal, healthy skin is a rich source of it! Vitamin C is also an antioxidant that helps to protect the body (skin included) from damage. The constant exposure to pollution and sunlight lowers vitamin C, which is why we need to get enough through food. Premature wrinkles and sun damage can both be prevented with adequate intake of vitamin C. This is why focusing especially on amino acids, and vitamin C helps you to make more collagen and look good without any powders. [6] [7] [8]

Sources: broccoli, bell peppers, brussels sprouts, guava, kiwi, kale, oranges, strawberries, papaya, tomatoes [9]

Manganese:

To produce the amino acid proline, which is needed to create collagen, you need manganese. Proline is what gives shape to the fibers of collagen, so you can see why manganese is so important! Without it, you wouldn’t be able to produce healthy collagen. You also wouldn’t be able to properly utilize other nutrients, including vitamin C (which is crucial for collagen production!). Manganese is also an important nutrient for healing wounds due to its role in collagen production. [10] [11] [12]

Sources: pineapple, almonds, pecans, peanuts, oats, oat bran, whole wheat, pinto beans, lima beans, navy beans, chickpeas, spinach, black tea, hemp seeds, brown rice, rye, tempeh, seaweed, whole grains [13] [14]

Zinc:

To activate the amino acids needed for producing collagen, you need zinc. Zinc also activates collagenase, a special type of protein that enables cells to break down and “remodel” or “improve” existing collagen. Collagenase is also important for healing wounds. The body also needs zinc for repairing DNA, making it essential for healthy aging (or anti-aging). [14] [15] [16]

Sources: oysters, crab, shrimp, lobster, beef, pork, chicken (dark meat), swiss cheese, cheddar cheese, chickpeas, kidney beans lentils, almonds, walnuts, cashews, chia seeds, flaxseeds, hemp seeds, pumpkin seeds, oats, quinoa [17]

Amino Acids:

Collagen is a protein, which is made up of amino acids. A total of 21 different amino acids exist for the body to make protein out of. The following list shows the amino acids that are especially important for making collagen:

• Arginine (increases collagen production, improves wound healing) [18]

 Sources: turkey, beef, tempeh, pumpkin seeds, watermelon seeds, sesame seeds, peanuts, walnuts, almonds, pine nuts, chickpeas [19]

•  Glutamine (stimulates collagen creation through the conversion of proline- another important collagen-based amino acid- into fibroblasts, which are cells that are responsible for producing collagen) [20]

 Sources: eggs, beef, tofu, white rice, corn, cabbage, beets [21] [22] 

• Lysine (also required for collagen production; works together with vitamin C) [7] [23]

Sources: beef, pork, poultry, parmesan cheese, cod, sardines, eggs, tofu, spirulina, nutritional yeast, fenugreek seed, beans [24]

•  Proline and Hydroxyproline (both make up 23% of collagen and support proper wound repair; with glycine, they’re 57% of the total amount of amino acids found in collagen) [25] [26]

 Sources: beef, chicken, pork, cod, asparagus, beans, buckwheat, cabbage, chives, cucumbers, chickpeas, peanuts, tofu, tempeh, watercress, alfalfa sprouts [27]

Bonus: Antioxidants: (Polyphenols)

While there’s no such thing as an antioxidant deficiency, there’s no denying their importance when it comes to our health. They protect against inflammation, aging, and disease, and keep our body in tip-top shape. With collagen, research shows that a class of antioxidants known as polyphenols helps to stabilize type 1 collagen fibers in the body. [28] (Side note: there are several types of collagen in the body. Type 1 is the most abundant collagen found in our bones, tendons, ligaments, blood vessels, and skin.)

Sources: purple fruits and vegetables (grapes, cabbage, cauliflower, asparagus), cherries, blackberries, blueberries, black currants, eggplant, cloves, raw cacao (dark chocolate), black beans hazelnuts, walnuts, pecans, artichokes, black and green tea, red wine [29]

Food First

As you can see, there are plenty of ways you can stock up on nutrients needed for collagen production. With the right nutrition, you can increase collagen without ever having to touch a supplement. Collagen powders are convenient, but they’re not a substitute for real food.
 
Sources:

[1] https://www.healthline.com/nutrition/bone-broth-101
[2] https://www.healthline.com/nutrition/gelatin-benefits
[3] https://www.ncbi.nlm.nih.gov/pubmed/4060071
[4] https://www.healthline.com/health/vitamin-a-for-skin#vitamin-a
[5] https://ods.od.nih.gov/factsheets/VitaminA-HealthProfessional/#h3
[6] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6204628/
[7] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5579659/
[8] https://lpi.oregonstate.edu/mic/health-disease/skin-health/vitamin-C
[9] https://www.myfooddata.com/articles/vitamin-c-foods.php
[10] https://lpi.oregonstate.edu/mic/minerals/manganese
[11] https://www.healthline.com/nutrition/manganese-benefits#section10
[12] https://www.ncbi.nlm.nih.gov/books/NBK158871/
[13] http://www.whfoods.com/genpage.php?tname=nutrient&dbid=77
[14] https://www.ncbi.nlm.nih.gov/pubmed/6252304
[15] https://www.ncbi.nlm.nih.gov/pubmed/7466582
[16] https://www.ncbi.nlm.nih.gov/pubmed/19625698
[17] https://ods.od.nih.gov/factsheets/Zinc-HealthProfessional/#h3
[18] https://www.ncbi.nlm.nih.gov/pubmed/16096557
[19] https://www.medicalnewstoday.com/articles/323259.php#what-does-arginine-do-in-the-body
[20] https://www.atsjournals.org/doi/abs/10.1165/rcmb.2019-0008OC
[21] https://www.healthline.com/nutrition/glutamine#section3
[22] https://www.precisionnutrition.com/all-about-glutamine
[23] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3499978/
[24] http://pennstatehershey.adam.com/content.aspx?productId=107&pid=33&gid=000312
[25] https://www.ncbi.nlm.nih.gov/pubmed/28929384
[26] https://www.ncbi.nlm.nih.gov/pubmed/18806118
[27] https://www.botanical-online.com/en/food/proline-rich-foods
[28] https://www.researchgate.net/publication/7581316_Stabilization_of_collagen_using_plant_polyphenol_Role_of_catechin
[29] https://www.healthline.com/health/polyphenols-foods#risks-and-complications