8 Best supplements for Collagen Support
Published on January 1, 2025 by Dr. Caitlin Gordon
Why is collagen so important?
Collagen is the most abundant protein in the body, serving as the essential building block for skin, hair, nails, joints, and connective tissues. Unfortunately, starting in our mid-20s, natural collagen production begins to decline by about 1% per year, and this rate can accelerate due to factors like stress, sun exposure, and poor nutrition.
This decline contributes to visible signs of aging like wrinkles, sagging skin, and reduced joint elasticity.
Incorporating collagen-supporting supplements into your routine can help replenish these stores, promote skin hydration, and support overall structural health.
In this article, we’ll explore the eight best supplements for collagen support and how they can help you maintain a youthful glow and a healthy, resilient body. Certain supplements can help boost collagen production or provide the building blocks your body needs to maintain healthy skin, joints, and connective tissue.
Here are the most effective ones:
1. Collagen Peptide Supplements
- Hydrolyzed Collagen is an easily absorbed form of collagen derived from animal or marine sources.
- Supports skin elasticity, hydration, and overall collagen production.
- Dosage: 15g a day. The body can use up to 15g daily of collagen peptides.
Research shows that supplementing with collagen peptides can significantly improve skin elasticity, hydration, and density, with a study published in Skin Pharmacology and Physiology reporting a 20% reduction in wrinkles after just eight weeks of supplementation.
2. Vitamin C
Why: Vitamin C is essential for collagen synthesis and stabilizes the collagen molecule. It also protects existing collagen from oxidative damage.
Sources: Liposomal or Buffered Vitamin C supplements, citrus fruits, berries, kiwi, bell peppers, and dark leafy greens.
Dosage: 500–1000mg daily.
3. Hyaluronic Acid
Why: Hydrates skin and supports collagen by maintaining moisture in connective tissues.
Sources: Supplements or foods like bone broth and soy.
Dosage: 100–200 mg daily.
4. Zinc
Why: Hydrates skin and supports collagen by maintaining moisture in connective tissues.
Sources: Zinc picolinate supplements, shellfish, seeds, nuts, and whole grains.
Dosage: 8–20 mg daily. In higher doses, make sure to include copper for balanced mineral intake.
5. Copper
Why: Copper activates lysyl oxidase, an enzyme that supports collagen and elastin cross-linking for firmer skin.
Sources: Copper supplements, nuts, seeds, shellfish, and organ meats.
Dosage: 0.9–2 mg daily (do not exceed recommended doses).
6. Silica
Why: Silica helps the body produce collagen and supports skin, hair, and nail health.
Sources: Supplements, horsetail extract, or foods like bananas, leafy greens, and whole grains.
Dosage: 10–20 mg daily.
7. Amino Acids
Key Amino Acids: Proline, glycine, and lysine are essential for collagen synthesis.
Sources: Collagen supplements or foods like eggs, dairy, fish, and meats.
8. Omega-3 Fatty Acids
Why: Reduces inflammation that breaks down collagen and supports skin health.
Sources: Algae-based omega 3 supplements, fatty fish, flaxseeds, and chia seeds.
Dosage: 1000–3000 mg daily.
Additional tips for Maximizing Collagen Production:
- Stay Hydrated: Adequate water intake helps maintain skin elasticity.
- Eat Protein-Rich Foods: Include meat, fish, eggs, dairy, and plant-based proteins.
- Limit Collagen Degraders: Avoid smoking, excessive sun exposure, and processed sugar, as they break down collagen.
- Microneedling: Microneedling, also known as collagen induction therapy, is a minimally invasive treatment that stimulates the body’s natural healing processes to boost collagen and elastin production. By creating controlled micro-injuries in the skin, microneedling triggers a regenerative response, resulting in firmer, smoother, and more youthful-looking skin. This technique is highly effective for addressing fine lines, wrinkles, acne scars, and overall skin texture. When combined with professional-grade serums, the microchannels created during the treatment enhance product absorption, further amplifying results. Microneedling is a powerful way to naturally support your body’s ability to rejuvenate itself and is an excellent complement to collagen-boosting supplements or skincare products.
Ready to try microneedling?
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