Collagen is the most abundant protein in the human body. It plays a vital role in maintaining the structure and function of skin, bones, joints, and connective tissue. As people age, collagen production naturally begins to decline, leading to signs of aging such as wrinkles and joint pain.
While the body can produce collagen on its own, we can also get collagen from food and supplements. Luckily, there are certain nutrients that support and enhance the body’s natural ability to produce collagen.
The main nutrient that boosts collagen production is vitamin C. Vitamin C is a critical cofactor in collagen synthesis.
Without vitamin C the body is not able to effectively produce collagen.
A recent study from the American Journal of Clinical Nutrition found that higher intakes of vitamin C were associated with a lower likelihood of having aging, wrinkled, or dry skin (1).
This article will explore the science behind vitamin C and collagen production. The article will explore signs of vitamin C deficiency, how to optimize vitamin C intake, and common misconceptions about the link between vitamin C and collagen.
Understanding the link between vitamin C and collagen can offer actionable insights to optimize health and well-being, specifically when it comes to improving skin elasticity and supporting healthy joints.
What Is Collagen and Why Is It Important?
Collagen is a structural protein that the body can naturally produce. It provides strength and elasticity to tissues in the body. There are several types of collagen, with Types I, II, and III being the most common.
Type I collagen is mainly found in skin, tendons, and bones. When it comes to the skin, Type I collagen helps the skin maintain elasticity and firmness. It’s also essential for strong bones, healthy blood vessels, and the resilience of connective tissues.
Type II collagen is primarily found in cartilage. This type of collagen allows us to bend and stretch. Type III collagen is mostly found alongside Type I in both skin and blood vessels.
Collagen production naturally begins to decline starting in our mid-20s. Certain lifestyle factors can speed the rate of this decline such as smoking, excess sun exposure, poor diet, and stress.
However, there are ways to improve and preserve collagen production to slow the rate of collagen decline. Ensuring adequate vitamin C in the diet can help sustain collagen levels. In fact, consuming adequate vitamin C is necessary for collagen maintenance and regeneration.
According to the National Institute of Health (NIH), a deficiency in vitamin C inhibits the body’s ability to produce collagen (2).
The Science Behind Vitamin C and Collagen Production
In order to best understand how vitamin C boosts collagen production, let’s explore why vitamin C is necessary for collagen synthesis.
Generally speaking, vitamin C is necessary to support the structure of collagen molecules.
Vitamin C is a cofactor for two key enzymes: prolyl hydroxylase and lysyl hydroxylase. These enzymes hydroxylate proline and lysine amino acids, respectively, which is essential for stabilizing the collagen triple-helix structure. Without this hydroxylation, collagen molecules would be weak, unstable, and unable to form strong connective tissues.
Plus, vitamin C plays a role in maintaining the cross-linking collagen fibers which allows them to provide strength and resilience to tissues. It also plays a role in gene expression related to collagen synthesis, signaling the body to produce more collagen in response to physiological needs.
There have been many scientific studies supporting the connection between vitamin C and improved skin health.
It’s been found that higher vitamin C intakes are associated with a lower prevalence of wrinkles and improved skin hydration and elasticity (3).
Even topical applications of vitamin C can boost collagen production in the skin, reduce signs of aging, and improve overall skin texture.
In addition to vitamin C’s ability to support collagen production, vitamin C is beneficial for skin separately from its connection to collagen. Vitamin C acts as a powerful antioxidant and protects skin from oxidative damage caused by UV radiation and environmental pollutants.
Vitamin C has a dual role of helping to facilitate collagen synthesis while also preventing its degradation highlights why this vitamin is crucial for skin and joint health.
Signs of Vitamin C Deficiency and Its Impact on Collagen
What are signs of vitamin C deficiency to look out for, and how does vitamin C deficiency impact collagen?
Vitamin C deficiency can lead to a variety of symptoms, many of which are related to impaired collagen production. Symptoms such as thin and fragile skin, slow wound healing, bruising, joint pain, and even gum issues can arise from inadequate vitamin C.
In the most severe cases a vitamin C deficiency can lead to a condition called scurvy, which is marked by bleeding gums, anemia, and connective tissue breakdown.
Historically, vitamin C deficiency was initially discovered among sailors who were plagued with scurvy as a result of inadequate fruits and vegetables during long voyages.
While scurvy is rare today in developed countries, it’s possible to present with mild vitamin C deficiencies that can lead to impaired collagen production.
Even a mild deficiency can impact skin aging leading to dryness, wrinkles, and sagging skin. Other side effects include joint pain and impaired mobility as a result of weakened cartilage and connective tissue (4).
Understanding these mild signs of vitamin C deficiency early can help prevent longer term health issues and can support healthy skin and joints for longer into adulthood.
How to Increase Vitamin C for Better Collagen Production
Luckily, there are many easy ways to naturally increase consumption of vitamin C. The best way to increase vitamin C intake is by eating a diet rich in fruits and vegetables. Some of the best food sources of vitamin C include citrus fruits such as oranges and lemons, berries like strawberries and blueberries, kiwis, bell peppers, broccoli, and leafy greens such as kale and spinach.
Another important consideration for dietary vitamin C intake is bioavailability. Many of the vitamin C rich fruits and vegetables contain vitamin C that is easily digested and absorbed by the body.
However, keep in mind that overcooking some of these foods can degrade the vitamin C content. Additionally, certain lifestyle factors such as smoking can inhibit the body’s ability to absorb vitamin C effectively.
Keep in mind that vitamin C is a water soluble vitamin and the body is unable to store it. Therefore, regular daily intake of vitamin C is important. For women, the Recommended Dietary Allowance (RDA) for adults is 75mg daily. On the other hand, the RDA for men is 90mg daily (5).
Many experts even suggest higher daily intakes at 200-500mg daily can be therapeutic and supportive of collagen synthesis.
Certain individuals who struggle to meet their daily vitamin C needs through diet alone may benefit from a vitamin C supplement. Studies suggest that it can be effective to take doses ranging from 500 to 1000 mg daily to maximize collagen production. Taking vitamin C with meals or bioflavonoids can be most effective for absorption.
While vitamin C supplementation is considered safe for most people, be wary of taking extremely high doses as this can cause unpleasant digestive symptoms. Taking upwards of 2000 mg daily is not advised or recommended by healthcare professionals.
In fact, megadoses of vitamin C can be toxic for the kidneys and may even cause irreversible kidney damage (6).
How Long Does It Take to See Results?
It’s possible to notice improvements in collagen-related markers like skin appearance and joint health within 1-3 months of consistent vitamin C intake. How long it will take to notice results can depend largely on age, baseline nutrition status, dietary intake, and whether or not someone is consuming other beneficial and necessary nutrients like zinc and protein.
Naturally consuming zinc through diet and supplements is an effective way to see collagen-related results more rapidly. This is because zinc works synergistically with vitamin C, enhancing its effects.
Protein is another nutrient that works synergistically with vitamin C. Regular, consistent protein intake is vital to enhance the synthesis of collagen, which vitamin C is of course closely involved with.
When results start to appear people may notice that their skin is more hydrated and plump and there are softer fine lines. If there are any cuts or wounds present, quicker healing times may be a result. For those who experience joint pain and stiffness, they may notice an improvement in these symptoms.
In order to see the best results it’s vital to stay consistent with vitamin C over time.
Synergistic Nutrients That Work with Vitamin C
Vitamin C doesn’t work alone. Other nutrients also play vital roles in collagen production.
Zinc promotes the enzymatic functions that vitamin C is involved in. Zinc is a critical micronutrient that is needed for many enzymes to function. It also plays a role in immune function and wound healing.
In fact, the combination of zinc and collagen supplements together can enhance the bioavailability of collagen, allowing the body to absorb and utilize it more effectively.
Copper on the other hand stabilizes the cross-linking structure of collagen.
Additionally, amino acids such as glycine, proline, and lysine are necessary to have in the diet as they are the building blocks of collagen itself. It’s vital to have proline for collagen production as proline is a key building block.
Ideally, it’s best to pair vitamin C with a balanced intake of all of these nutrients. Ensure to focus on staying adequately hydrated, getting enough sleep, and avoid too much sun exposure from UV rays to enhance current collagen integrity and future collagen development.
Common Myths and Misconceptions
It’s a common misconception that taking collagen power alone is enough to boost the body’s collagen levels. There are many individuals who take their daily collagen supplements hoping to see results. However, without consuming adequate vitamin C, the human body cannot effectively utilize those collagen peptides.
Ultimately, understanding the role of vitamin C for collagen production is the key to success.
Another misconception around vitamin C and collagen is that taking ultra high doses of vitamin C means better results. There is a limit to which the body can take in vitamin C, and any excess vitamin C is excreted through urine and sweat. More vitamin C does not necessarily mean better results.
Research suggests that consuming moderate and consistent intake of vitamin C supplements alongside a balanced and varied diet can yield best outcomes (5).
Taking a whole-body, holistic approach will always be more beneficial than trying to find quick fixes.
Summary & Actionable Takeaways
Vitamin C is a vital nutrient for collagen synthesis. Vitamin C helps to stabilize the structure and function of collagen proteins, protects gene expression, and helps prevent collagen breakdown.
Some potential signs of vitamin C deficiency include poor skin health and joint pain, although vitamin C deficiency can present with other symptoms as well. However, with proper intake of vitamin C, normal collagen production and preservation can resume.
To naturally support the body’s collagen levels and production, it’s ideal to eat plenty of vitamin C rich foods every day. Some people may consider taking a vitamin C supplement if they do not consume enough vitamin C from their diet alone.
Ensure to pair vitamin C with nutrients that work synergistically with it such as zinc, copper, and various amino acids.
Of course, it’s crucial to stay well-hydrated, get good quality sleep, and protect the skin from sun and environmental pollutants when possible.
By understanding and supporting the vitamin C-collagen connection, it’s possible to promote healthier skin, joints, and overall vitality.
Start today by including vitamin C-rich foods in your meals or speaking to a healthcare provider about supplementation.
And be sure to check out our advanced formula collagen peptides with hyaluronic acid and vitamin c combined to provide maximum support for joints, deep hydration, and glowing skin, nails, and hair.
