Benefits of Taking Collagen With Vitamin C
Published May 26, 2022.
Collagen is the most abundant protein in the human body. It provides structural and functional integrity to the body. Collagen plays numerous roles in our health, including maintaining healthy skin, hair, and nails. It supports joint health, builds tendons and ligaments, reduces bone loss, and so much more (1).
Vitamin C is an important nutrient that triggers collagen production. Vitamin C acts as a glue for the collagen fibers to bind together, so it plays a vital role in collagen synthesis (2).
Collagen supplements are very effective, especially if they are in a form that's easily absorbed by the body. Approved Science® Collagen Pills is one such supplement. It contains hydrolyzed marine collagen and vitamin C.
Collagen and vitamin C together have many benefits, and we'll talk about them in detail in this article, so stay tuned!
Is Collagen with Vitamin C Good for You?
The body produces collagen. So, why do we need collagen?
With age, collagen production starts to decline. This leads to the disintegration of the structures that are supported by collagen. To combat this, it is important to supply this increased need with food or supplements (3).
Collagen and vitamin C are a great combination that offers you optimum results. Let's delve into this a little deeper.
The skin is composed of two layers. The outer layer is called the epidermis, and the inner layer is called the dermis. While the outer layer is highly cellular and acts as a barrier, the inner dermal layer ensures strength and elasticity.
The dermis makes up 90 percent of the skin’s thickness. This layer is held together by collagen. It is this protein that gives your skin its elasticity and strength. Collagen helps form a fibrous network of cells called fibroblasts upon which new cells grow.
Collagen protein makes up 70 percent of the dermis. Vitamin C is found in high levels in the epidermis and dermis layer and stimulates collagen synthesis. Vitamin C directly triggers DNA synthesis that helps regulate and maintain the intracellular amount of collagen. Therefore, taking vitamin C with collagen can help maintain good skin health. Its antioxidant property helps against UV exposure, a common factor for the decline in collagen (4).
Research has shown that vitamin C can help reduce photo-damage, including wrinkles and pigmentation (5).
Good Sources of Collagen and Vitamin C
Some foods that are high in Vitamin C and are good for collagen synthesis include:
- Citrus fruits
- Green leafy vegetables such as spinach and kale
- Cruciferous vegetables such as broccoli and Brussels sprouts
In addition to that, fermented food such as sauerkraut is an excellent source of vitamin C and provides around 700 mg per cup.
Foods that are high in collagen include:
- Bone broth
- Egg white
- Skin, bones, tendon, and ligaments of beef, pork, poultry, eggs, and fish
- Organ meat
Other foods that boost collagen synthesis are rich in vitamin C, copper, zinc, and glycine. These minerals are important for the following reasons:
- Copper This mineral activates an enzyme called lysyl oxidase, vital for collagen maturation. Lysyl oxidase cross-links collagen fibers with other fibers, forming a scaffold to support your tissues. Foods high in copper are organ meats such as liver and kidneys, oysters, shellfish, shitake mushrooms, and sesame seeds.
- Zinc Zinc serves as a cofactor in collagen production and helps activate proteins that are essential for collagen synthesis. It also helps reduce collagen damage. Foods high in zinc are oysters, red meat, poultry, beans, and nuts.
- Glycine Collagen contains high amounts of glycine. It helps increase collagen synthesis. Foods high in glycine are dried seaweed, legumes, meat, the skin of poultry, and bone broth.
When Should You Take Vitamin C and Collagen?
Aging, sun exposure, and poor diet can be the reasons for the decline in collagen and vitamin C production. Smoking, excess sugar, high-carb diets, and certain medications can aggravate vitamin C and collagen deficiency.
When you notice signs of collagen deficiency, such as sagging skin, wrinkles, pain, and slow wound healing, it is time to boost your collagen and vitamin C levels. Vitamin C can help with collagen production and also give you stronger, glowing skin naturally.
When you search for collagen supplements, be aware that there are different types of collagen. From marine to chicken and bovine collagen, you are spoiled for choice. Marine collagen is of higher quality than others and is absorbed much faster. Collagen supplements are suitable for those on keto diets as well.