It’s one of the most expensive misunderstandings in the supplement aisle: collagen.
Collagen powder marketing targets people concerned about wrinkles, skin elasticity, “collagen loss after 30,” perimenopause, postpartum, anyone with joint pain, anyone with gut health issues, people with gum recession, people on a GLP-1…and rightfully so, as collagen is incredibly important for all of these issues.
The only problem is…
You can’t eat collagen to get more collagen!
As soon as the collagen powder hits your stomach acid, it stops being collagen—it’s broken down into amino acids.
OK, so, how are you supposed to get collagen?
The only way to boost collagen production in the body is by making sure you have all the building blocks and machinery for your body to make collagen, which are:
1. Protein
Glycine, proline, and lysine (the amino acids collagen is built from) come from eggs, fish, poultry, meat, dairy, and legumes. You’ve heard it before: eat enough protein!
2. Zinc
Zinc is required for the synthesis of protein and collagen, thus contributing to wound healing, healthy skin, healthy teeth, and much more. This one I always supplement, because, unlike eating enough protein, absorption is often an issue with zinc.
→ Here’s the zinc I take every day.
3. Vitamin C
It’s water-soluble and cheap, so there’s essentially no downside to supplementing, but there’s also no shortage problem for most people eating lots of fruits and vegetables. The people who run low: smokers, heavy drinkers, and anyone whose diet is mostly beige.
4. Copper
Copper deficiency is rare from diet alone. Most high quality zinc products (like the one I take) already include copper.
5. Iron
Do not supplement this one without a blood test. The body can’t get rid of extra iron.
Lock in those five things, and you’ve boosted your body’s collagen production. Healthy collagen turnover strengthens the gingival barrier, improves tissue resilience and repair, and keeps a tight seal around the tooth.
– Dr. B
13 weird things I do to stay cavity-free