Stop spending $$$ on collagen supplements - here's how to boost your intake from food

There are five different types of collagen in the body, Type 1 is the most abundant and makes up about 90% of the body’s total collagen. Other types are found in the cartilage around joints, and support healthy hair, muscles and organs.

As we age, the amount of collagen we produce naturally declines, which can contribute to visible signs of ageing – not just in skin elasticity and hydration but in your joints too.

Interestingly, one study on 72 women aged 35 years and older saw significant improvement in skin hydration, elasticity, roughness and density after taking collagen peptides, together with vitamin C and zinc.

So, as we get older, it makes sense to start paying attention to collagen – and taking extra steps to make sure you’re getting enough in order to slow down the natural processes of the body.

Why do people take collagen supplements?

Adding a collagen supplement to your daily routine can offer a range of benefits, from improving skin hydration and elasticity to supporting joint health. But with an overwhelming number of options on the market (some of which are expensive) it can be difficult to know if collagen supplements are worth your money.

Now for the good news. There are a few clever tricks you can do to ramp up the collagen in your diet and these are not only easy and delicious, but much more affordable, too.

How to boost your collagen intake with food

Make your own bone broth

Read more about the health benefits of bone broth, and how to make your own.

Eat more egg whites

While eggs don’t contain the connective tissues needed to make collagen, they do contain the amino acid proline which studies have shown helps with collagen production. You could add extra egg whites to omelettes or use them to make a filling frittata.

Don’t forget the fruit

Did you know that vitamin C helps your body to produce collagen by increasing the production of collagen building blocks? This is why some collagen products include vitamin C. To make sure you’re absorbing good amounts of collagen from your diet, eat plenty of colourful fruits such as oranges, red peppers and kiwi. Alternatively, you could try a vitamin C supplement, although it’s always best to start with your diet.

Eat plenty of fish

The skin and bones of fish contribute good amounts of collagen, which is why some of the supplements you’ll see available to buy contain marine collagen. However, it can be difficult to eat as it’s found in less popular parts of the fish, including the skin and eye balls.

Add whole chicken to your food shop

Chicken is a rich source of protein and collagen – although some parts, such as the thigh, are higher in collagen than the breast. When eating a roast chicken, make sure to keep the carcass as the skin, cartilage and bones are great sources of collagen. You could simmer this to make bone broth for soup.

Best – and worst – foods for your skin

As we age, wrinkles are inevitable, but aging is also enhanced by a poor diet and lifestyle. Studies show that eating sugar has an aging effect on skin. The answer is to optimise your nutrition by eating a varied, balanced diet that includes antioxidant-rich fruit and vegetables, healthy fats from oily fish and nuts, and be sure to stay hydrated.

1. Eat a minimum of five portions of fruit and vegetables every day. These contain powerful antioxidants that help protect skin from cellular damage. Beta-carotene found in carrots and sweet potatoes is helpful for skin cell development.

2. Get your vitamin C. Not only is this key for producing collagen, it promotes radiant skin, too.

3. Eating enough vitamin E also plays a key role in protecting the skin from damage. Foods high in vitamin E include almonds and avocados.

4. Get more selenium. This is a powerful antioxidant that works alongside vitamins C and E. Brazil nuts are a rich source, so snack on these.

5. Eat plenty of zinc as it helps keep skin supple. Zinc-rich foods include fish, lean red meat, wholegrains, poultry, nuts, seeds and shellfish.

6. Include healthy fats. Certain fats act as a natural moisturiser for your skin, keeping it supple and improving elasticity. These fats include the monounsaturated and polyunsaturated varieties found in avocado, oily fish, nuts and seeds.

7. Eat more phytoestrogens – these are natural compounds found in plants. This supports oestrogen which plays an important role in skin health.

8. Drink six to eight glasses of water a day. Skin needs moisture to stay flexible. Even mild dehydration may leave your skin looking dry, tired and slightly grey. All fluids count towards your daily allowance, but water is best.

9. Avoid high-GI carbohydrates such as biscuits and sugary drinks, as they lead to production of insulin, which may damage collagen and accelerate wrinkles. Instead, try to eat plenty of beans, pulses, porridge and other low-GI, slow-releasing carbohydrates.

10. Don't crash diet. Repeatedly losing and regaining weight will take its toll on your skin. Plus, crash diets are often deficient in essential vitamins and minerals, too. Over long periods of time, this type of dieting will reflect on your skin.

So, can you get enough collagen through diet?

While collagen supplements are popular and there are many quality products on the market, it’s always best to start with your diet. Luckily there are lots of clever ways to eat more collagen, including upping your protein by eating more chicken and fish, making your own bone broth and eating citrus fruits.

There’s no denying that beautiful skin starts with nourishing it from within. Eating less sugar, fewer refined carbohydrates and plenty of good fats is guaranteed to improve the appearance of your skin. So give these a try, along with the collagen foods, to see an improvement.

All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider. See our website terms and conditions for more information.