Collagen Powder: Do You Really Need It? How To Boost Collagen Naturally

When it comes to glowing skin, strong joints, and muscle support, collagen powder often takes centre stage. The shelves are lined with animal or marine-based collagen powders promising to deliver these benefits directly. But what if the key to unlocking these results lies in boosting your body’s own collagen production naturally?

Let’s dive into why building your own collagen could be more effective, sustainable and the smarter choice for your long-term health.

Firstly, What Is Collagen, and Why Does It Matter?

Collagen is a protein that keeps your skin firm, your joints supple, and your connective tissues strong. It’s also involved in essential behind-the-scenes work, like helping your body to repair itself and supporting your immune system. 

There are two main types of collagen that play important roles in keeping you feeling your best:

Type I Collagen is the most abundant in your body, making up about 90% of its collagen. It’s found in your skin, bones, tendons, and ligaments, providing strength and structure. Plant-based amino acids like glycine, proline, and lysine are key for its production, along with vitamin C, which helps strengthen and stabilise collagen fibers.

Type II Collagen is mostly found in cartilage, where it cushions your joints and keeps them flexible. 

Is Collagen Powder Worth the Hype?

Collagen supplements don’t directly replace your body’s collagen stores. Once consumed, they’re broken down into amino acids—just like any other protein—and it’s up to your body to decide how to use them. The real magic lies in supporting your body’s natural ability to produce collagen, by providing the right building blocks, such as plant-based proteins, Vitamin C, zinc, and copper.

This holistic approach not only supports collagen production where it’s needed most but also promotes long-term health for your skin, joints, and overall wellbeing.

Why Boosting Collagen Naturally Could Be Better For Your Health 

While often associated with animal sources, complete plant-based proteins and anti-inflammatory foods can support your body’s natural collagen production and joint health, without the added gut health issues associated with animal based collagen supplements.

By focusing on what your body needs to make its own collagen, you’re not just supporting one area—you’re taking care of your skin, joints, and overall vitality

It’s What Your Body Knows Best

Your body is designed to produce its own collagen, tailored to its specific needs. By supplying the right nutrients—like amino acids, vitamin C, zinc, and copper—you support a system perfected over millennia. This ensures collagen is created exactly where it’s needed, whether that’s Type I collagen for your skin and tendons or Type II collagen for cartilage health.

More Than Just Skin Deep

Animal-based collagen supplements are derived from the skin and bones of cows, pigs, or fish, raising clear health, gut microbiome and sustainability concerns. Additionally, relying on collagen supplements may sidestep the body’s natural production process. Instead, supporting your body with nutrient-rich, plant-based proteins, amino acids, and essential cofactors will help to promote and sustain collagen production naturally and effectively.

How You Can Boost Collagen Naturally

Fuel Up on Complete Protein

Incorporate plant-based protein-rich foods or supplements into your diet. Unlike animal proteins, plant proteins are naturally anti-inflammatory, creating an ideal environment for collagen synthesis. They also provide all nine essential amino acids, added fibre, and the diversity of vital micronutrients.

Vitamin Boost: A and C

• Vitamin C: A collagen-production superstar that strengthens and stabilises collagen fibers. Stock up on citrus fruits, peppers, and leafy greens to give your body the tools it needs.
• Vitamin A: A key player in skin regeneration and collagen protection. Add sweet potatoes, carrots, or dark leafy greens to your meals.

Mineral Support: Zinc and copper are essential for collagen synthesis, helping to build, repair, and protect connective tissues. Nuts, seeds, and legumes—like chia seeds or pumpkin seeds—are great sources.

Incorporate Low-Impact Training: Activities like Pilates or resistance training challenge muscles and connective tissues, encouraging your body to rebuild and strengthen them with fresh collagen, including Type I and Type II.

Cut Down on Sugary or Processed Carbs: Excess sugar can lead to glycation, where sugar molecules stiffen collagen, reducing its effectiveness. Swap sugary treats for whole foods like fruits, veg crudités, roasted chickpeas and nuts to protect your collagen and keep energy levels steady.

Hydrate Well: Collagen thrives in a well-hydrated body. Aim for up to 2.7 litres of water daily for women and 3.7 litres for men, including hydration from herbal teas, fruits, and vegetables. Adjust based on exercise and climate.

Collagen Boosting Foods

Amino acids like glycine, proline, lysine, and arginine are essential for collagen production, and you can find them in plant-based foods as follows:

• Glycine: Pumpkin seeds, quinoa, lentils, black beans, spirulina, brown rice.

• Proline: Cabbage, asparagus, soy products, mushrooms, split peas, cashews.

• Lysine: Tofu, chickpeas, kidney beans, lentils, split peas.

• Arginine: Almonds, walnuts, sesame seeds, peanuts, chlorella, cashews, brown rice.

A Natural Support: 

A high quality plant protein powder (make sure it complete with all EAA's) and greens rich in Vitamin C and A will contain everything you need to give your body that extra boost without the need for additional, expensive supplements from unsustainable sources.

BodyMe Protein Powder: contains all the essential amino acids from plant-based organic, bioavailable sources to support collagen synthesis, whilst being nutrient dense and free from any additives. 

BodyMe Super Greens Powder is high in vitamin A, a source of vitamin C, zinc, and copper, and is packed with spirulina and chlorella, which are rich in glycine and protein.  

OFFER: Save 20% when you purchase Naked Protein + Super Greens with the code at checkout: COLLAGEN

Collagen-Boosting Smoothie Recipe

Here’s a simple recipe to elevate your amino acids and vitamin C levels for optimal collagen production:

• 3 tbsp BodyMe Naked Protein
• 1 tsp BodyMe Organic Greens Blend
• 1 handful spinach
• 1/2 kiwi
• A squeeze of fresh lemon juice
• 1 cup fresh or frozen mango or pineapple
• 1 tsp chia seeds
• 250ml coconut water or water (adjust to preference)

Blend until smooth and enjoy a refreshing, collagen-boosting drink that supports your body naturally.

References

Roles of Amino Acid Metabolism in Collagen Synthesis: Link to the article This research aligns with the idea that plant proteins are a viable and effective alternative to animal proteins for supporting collagen synthesis.

Sustainability of Plant-Based Nutrition for Collagen Support. (Plant-Based Proteins, Peptides and Amino Acids in Food Products Dedicated for Sportspeople)

Green strength: The role of micronutrients in plant-based diets for athletic performance 

Efficacy of Vitamin C on Collagen Synthesis and Tissue Healing  This study reviews preclinical evidence indicating that vitamin C supplementation can enhance collagen synthesis

Zinc's Contribution to Collagen Synthesis: Zinc is involved in the synthesis of the collagen matrix and plays a significant role in bone tissue development and homeostasis.

Copper and the Synthesis of Elastin and Collagen: This study discusses how copper serves as a cofactor for lysyl oxidase, an enzyme essential for the cross-linking of collagen and elastin, thereby contributing to the structural integrity of connective tissues.

Anti-Inflammatory Effects of Plant-Based Diets
Plant-based diets are linked to lower levels of inflammatory biomarkers like C-reactive protein (CRP), reducing chronic disease risk.