Are you a skincare buff? I don’t know about you, but I sure am. When you begin building a basic skincare routine, you’re likely to come across this one word a lot. collagen. It’s the most common protein found in your body and is responsible for giving you a youthful appearance when your skin has a healthy level of collagen not only glowing and youthful, but stronger.Â
This might make you wonder if you can boost collagen production naturally and the answer is yes, you just need to make the right dietary choices. In today’s post, we’re going to discuss the top vitamins you need to boost collagen
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Why is vitamin C so important?Â
What about glycine?Â
Vitamin A
Vitamin A can help reduce wrinkles. Most skincare products that claim to remove age-related effects from your skin have retinoids in them. retinoids are drugs that are derived from vitamin A. It is important to have enough vitamin A in your body as it can improve the production of new blood vessels which makes your skin brighter retinoids can also decrease the fine lines on your skin by raising collagen production.Â
If you have age spots on your skin, vitamin A-based retinoids can help remove them or at least help them fade away. retinoids can also help get rid of rough patches on your skin by softening the area. Retinol is one of the more popular skincare ingredients you’ll find on the market that’s based on vitamin A. Instead of removing dead cells they get into the middle layer of your skin and remove the free radicals.Â
This can, in turn, boost the collagen, and elastin retinol can also help treat acne and exfoliate the surface of the skin improving texture and skin tone to vitamin A is undoubtedly great for your skin and health.Â
But what about supplementing other water-soluble vitamins like the B complex?
Is it good for your skin? Let’s find out.Â
You need to watch your vitamin D intake if you want healthy skin. B complex vitamins can improve the health of your skin. These vitamins are water-soluble and are available as supplements.Â
Healthy Skin – Vitamin B
Vitamin B can also be very effective when applied directly. So if you’re using any skincare products, you may want to check the label to see if it has B vitamins.Â
Vitamin B three in particular can help remove signs of aging. It can also remove any discoloration as well as age spots. Women who have used prenatal vitamins with folic acid reported improvements in their skin and hair. Folic acid is specifically helpful when it comes to collagen production.Â
Collagen levels go down as you get older which causes your skin to sag but using B vitamins that have folic acid can help keep your collagen levels up. But even being five can also help with skin aging and get rid of acne.Â
People who took vitamin B five supplements reported a significant reduction in skin inflammation as well as acne. And it’s not just supplements that give you the necessary B vitamins. You can also get them through foods like eggs, nuts, meat, and seafood.Â
Vitamin C
Vitamin C is very important for the synthesis of collagen. People can’t produce vitamin C on their own, so the need to get it from food well uncommon these days. A severe deficiency in vitamin C could leave you with scurvy.Â
You need to include foods rich in vitamin C like broccoli and citrus fruits in your diet. Bell peppers are another awesome source. Although grains don’t have vitamin C naturally many breakfast bowls of cereal are fortified. When you get vitamin C your body converts the amino acids into collagen. Vitamin C also works as an antioxidant getting rid of any free radicals that may increase the aging of your cells. oxidative damage due to free radicals is one of the main causes of premature aging of the skin.
taking vitamin C supplements can improve your skin health as well as slow down the process of skin aging. Collagen even helps the healing process you should moderate your intake of vitamin C and keep it to 30 to 180 milligrams per day to get around 90% of the absorption from your body.Â
Vitamin C also works well as a skin moisturizer. Most skincare formulas that have vitamin C improve the smoothness of the skin within three hours of application they also improve the skin’s moisture levels. Okay, let’s get into the one you’ve been waiting for.Â
Vitamin E
Vitamin E is more beneficial than you think. Vitamin E is also an antioxidant similar to vitamin C. It can help slow down the aging process caused by free radicals.Â
You can take vitamin E supplements or get it in foods like mangoes, nuts, and spinach. Most skincare products on the market likely have vitamin E in them. Research shows Vitamin E was able to prevent skin scarring. If you have a topic dermatitis then Vitamin E can be helpful.Â
Atopic dermatitis is when the skin becomes dry, itchy, and inflamed using a topical cream that contains both vitamin D and E can help Get rid of the condition. There are some indications that vitamin E can help with healing.Â
Healthy Skin – Zinc
If you’re suffering from sores or acne, vitamin E can help get rid of them. Moving on zinc is another nutrient you need to focus on. If you expose your skin to sunlight for too long, it can cause photoaging and create dark spots.Â
You need to use sunscreen but make sure it has zinc in it. Zinc Oxide can reflect the sun’s rays so that they don’t affect your skin and prevent any early signs of aging. When there’s too little collagen, your skin starts to age faster and begins to sag, zinc can help as it improves the production of collagen and elastin in your body.Â
This makes sure the underlying skin remains undamaged and keeps wrinkles and blemishes away. Zinc can also help with the healing of wounds as well. The mineral has antioxidants and anti-inflammatory properties. It helps repair your skin and brings down any redness or inflammation. The mineral also keeps your skin moisturized and hydrated.Â
As you grow older, the moisture in your skin goes down. Zinc can prevent this water loss from happening and is especially helpful for people with dry skin. Zinc, vitamins A, B, and C are all nutrients you can easily get from your diet as well.Â
But what about specific collagen supplements?Â
Do they work or are they just a gimmick?
Healthy Skin – Collagen Peptides
Collagen peptides or supplements that help your body get back the collagen it’s lost since the collagen levels drop. As you get older, the skin gets saggy and develops wrinkles. collagen peptides can replenish your body’s collagen so that the skin can become firm again and make you look slightly younger.Â
You can get collagen peptides in both pill and powder forms. Usually, they’re made of beef or pork but marine peptides made from fish scales are also available. Collagen also helps keep your joints stretchy so that they don’t creak when your body loses collagen with age your joints start to hurt. collagen peptides can help you protect your ligaments and tendons so that you don’t suffer these joint pains. As you grow older the chances of osteoporosis are higher because of a decrease in collagen. Collagen peptides can stop that from happening. Last on our list is glycine.
Healthy Skin – GlycineÂ
You’ll be surprised to know every third to fourth amino acid in collagen is glycine. That’s how important it is. You can get glycine from supplements but there are even better natural food sources. Seeds turkey and chicken are excellent options. Peanuts, canned salmon, and granola are also great.
Besides boosting collagen glycine has some other wonderful health benefits. This amino acid calms your brain and improves your sleep quality.Â
Your body also needs glycine to make another powerful antioxidant glutathione this antioxidant protects your cells against oxidative damage caused by free radicals. This means you get to stay young and healthy for a long time.
