11 Natural Ways to Boost Collagen Production in Body
Collagen primarily is the substance made out of the cross linking of amino acids. The thin fibrils made out of protein found in collagen are the ones that hold each other and thus in turn hold the cells together too to some extent like a scaffold. Most importantly, it makes up one third of the total body protein in the human body. As a compound of amino acid, the body doesn’t essentially produce collagen on its own. Endogenous collagen although synthesized by the body does not perform as much function as does the exogenous collagen. And the exogenous collagen needs external sources through a wide range of supplements. Collagen performs multilevel tasking in our body like skin revitalization, formation of protective tissues, tissue regeneration, wound dressing, and more. It is thus important to have a sufficient amount of collagen in body.
Here are 11 ways that may boost up collagen level in body:
- Ginseng : Ginseng is a natural herb that has multi-functional properties. It is an anti-oxidant, an anti–inflammatory, and gets easily absorbed in the body without much side effect. A study in 2012 in the Journal of Ginseng Research found that ginseng increases the amount of type-II collagen in the blood. It preserves the skin against UV rays and protects the cells against damage. Furthermore, the anti-aging effects of Panax ginseng are worth mentioning. As ginseng boosts collagen production in body, an abundant protein important for holding the elasticity of skin, you don’t grow fine lines, wrinkles, etc. Moreover, There are different methods of ginseng consumption as in mixing with tea, steaming, or even lightly cooked. Either way ginseng intake improves collagen development.
- A Balanced Diet : The first and most important thing to do is to have a balanced diet rich in Omega 3 Fatty acids and Vitamin A which possess anti – inflammatory effects and antioxidants. Regular consumption of Bone Broth for the non-vegetarians is recommended as during the cooking process collagen comes out of the bones.
- Consumption of Vitamin C : Along with a balanced diet the next important thing that lists itself up is the intake of Vitamin C, which is found in fruits like papaya, strawberry, broccoli, or in leafy vegetables, or in supplements. Consumption of Ginseng and Vitamin C enriched foods can enhance the rate of collagen production. Vitamin C actually contains Hyaluronic acid which boosts the production of collagen. Cilantro or Coriander leaf also contains Vitamin C. The linolenic acid found in Cilantro has anti-oxidants, thereby helping in skin care.
- Limiting or reducing caffeine : Caffeine negetively affects human body in skin aging and healing process if consumed excessively. Coffee contains caffeine in higher proportion, even it is present in green tea; but ginseng tea is purely free of caffeine and also benefits health in multiple ways.
- Antioxidants: Antioxidants contain compounds that fight the attack of reactive oxygen species, in common terms known as free radicals. Certain antioxidants help to increase the rate of collagen production and rejuvenate the skin. Taking red ginseng tea, blueberries, mulberry extract, licorice extract, pomegranate extract, yerba mate, astragalus, essential oils of basil, cinnamon, thyme, and oregano will always be a fair choice of additions to the regular dietary.
- Aloe Vera : It is an extremely popular product which contains aloe sterols. Aleo Sterols taken as a supplement double the production of collagen. This is the sole reason why Aloe vera is used to apply on wounds. Aloe vera is available in different forms mostly as gel.
- Hyaluronic acid : Hyaluronic acid is a very important compound for collagen in skin. Foods containing amino acids are rich with Hyaluronic acid as well like beans soy and root vegetables. It speeds up the recovery time and also gives relief from joint pains. Even though it’s naturally found in the body, it tends to decrease with age. So external intake becomes necessary. This acid is important because it doubles the collagen boost. Concentrated hyaluronic acid can be purchased at the drugstore.
- Retinol : Retinol is a vitamin a derivative. Retinol increases the lifespan and blocking of certain enzymes which destroy collagen. There is a variety of retinoids been explored for the treatment of aging and helps in photoaging therapy. Retinol however should be avoided from sunlight and should not be used in case one is pregnant.
- Nutrients : There are several nutrients that help in the formation of collagen like Anthocyanins (found in blueberries, blackberries, cherries, and raspberries), Proline (found in cheese, soy, egg whites, cabbage, meat), copper (found in red meat, shellfish, nuts, and drinking water). Turkey contains carnosine that slows down the cross lining process in skin. As this happens fibres grow into the collagen giving in to stiffness. The best would be to consume turkey twice or thrice a week.
- A regular exercise regime: Of all the things the most important is a regular exercising helps in toning the body and keeps the collagen active in the body. Apart from keeping it toned, strengthening of muscles, it also adds up to a glow on skin. Moreover, it helps to maintain a healthy body as a whole.
- Other sources : Along with the eleven ways there are other aspects too that add upto collagen increase in the body for example, Rose hips is a rich source of collagen. Red light laser therapy can stimulate collagen growth improving wrinkles. Red light thereby combines red infrated rays which stimulate blood circulation bringing more blood and nutrients to the skin. Marine flora components like Algae are able to prevent oxidation from taking away skin elasticity and collagen. Alage is available as oral supplements too. Garlic is also a good source of collagen. Replacing olive oil with avogado oil will be a wise choice while having salads because avogado oil increases the proportion of soluble collagen in the dermis of the skin. . A study in 2006 published in the journal of Rheumatology found that avogado oil considerably increases type II collagen. There’s another ingredient called Manuka Honey exclusively found in New Zealand which assists in the formation of stronger collagen.
From the above discussion it may be well seen that collagen working at different body components plays a very significant role in providing a strong and flexible frame which helps to survive stress, stretch marks, healing wounds, bone and cartilage health apart from the skin toning. It is thus an important aspect in case one probes in to health care.