How to Increase Collagen Intake?

Collagen is the most abundant protein in the human body, and is found throughout our skin, hair, nails, bones and joints. However, as we age, collagen production slows down.

Incorporate Collagen Foods into Your Diet

Adding collagen foods to your meals is one of the simplest ways to support your collagen intake. Many everyday foods are rich in collagen or provide the amino acids that are found in collagen. Here are some excellent sources of collagen and collagen-supporting nutrients:

• Bone broth – Known as one of the richest sources of collagen, bone broth is made by simmering animal bones for an extended period. This slow cooking process allows the collagen to seep into the broth. It’s versatile too – you can enjoy it as a warming drink or use it as a base for soups and stews.
• Chicken and turkey – Poultry contains collagen-rich connective tissues, especially in the skin. Try adding roasted chicken or turkey breast to your salads or sandwiches for a to support your protein and collagen intake
• Fish and shellfish – Fish skin and bones contain high levels of collagen, making seafood a valuable addition to a collagen-focused diet. Salmon provides a wealth of amino acids needed for collagen production, so don’t skip the crispy skin.
• Egg whites – Eggs are high in proline, an amino acid that plays a crucial role in collagen production. Scrambled, poached or boiled eggs are a quick and easy way to incorporate this nutrient into your day.

To discover more about what foods contain collagen and how to include them in your diet, check out our guide here.

Collagen & Vitamin C

Vitamin C contributes to normal collagen formation for the normal function of bones, teeth, cartilage, skin and blood vessels.

By incorporating vitamin C-rich foods into your daily routine, you can help support natural collagen formation.

Vitamin C Rich Foods

Regularly including vitamin C-rich foods in your diet is a straightforward way to help support your body’s collagen levels.Here are some options rich in Vitamin C to consider:

• Oranges – A well-known source of vitamin C, oranges make an excellent snack choice or addition to breakfast.
• Strawberries – High in antioxidants and vitamin C, and taste delicious.
• Peppers – A single red pepper contains more vitamin C than an orange. Try adding sliced peppers to your salads, wraps or stir-fries.
• Broccoli – Packed with vitamin C, this cruciferous vegetable also contains additional nutrients like fibre, calcium and vitamin K.
• Kiwi – This small but mighty fruit provides a high dose of vitamin C.

Get a Good Night’s Sleep

Sleep is a vital yet often overlooked part of collagen production. While you’re asleep, your body works to repair and rejuvenate cells, including those in your skin. During deep sleep, collagen production can increase. Aim for seven to eight hours of uninterrupted sleep to give your body the time it needs to produce collagen.

If you have trouble sleeping, consider creating a pre-sleep routine. Dimming the lights, limiting screen time and engaging in relaxation techniques can signal to your body that it’s time to wind down. Giving yourself a good night’s rest allows your body to optimise collagen production naturally.

Consider Taking Collagen Supplements

At Vitabiotics, we offer a variety of supplements with Collagen options, from Jointace Collagen tablets with Type 2 collagen, Glucosamine and Chondroitin, to Perfectil Platinum Collagen Skin Drink, a Marine Collagen drink enhanced with biotin, Co-Q10 and Hyaluronic Acid for extra support.

For those focused on hair health, the Perfectil Platinum Collagen Hair Drink offers 7000mg of Peptan® Marine Collagen Peptides along with Keratin, Inositol, plus zinc, which supports normal hair. Our supplements are designed to deliver collagen peptides that are easily absorbed, making them a practical addition to your routine.

Vitamin C contributes to normal collagen formation for the normal function of bones, teeth, skin, cartilage and blood vessels. Explore our full collagen supplements to find the right product for your lifestyle and goals.