5 Ways to Boost Collagen

Let’s talk collagen. You’ve likely seen it in many supplements: powders, bars, even collagen-infused water. But what is it exactly? Collagen is called the “glue” that holds the body together, a major building block of hair, skin, nails, tendons, and ligaments. It plays a key role in your physical performance. Because collagen supports your tendons and ligaments, it helps you get stronger, improve your movement, and reduce injury risk. As you get older, your body makes less collagen, in lower quality. So it’s a good idea to adopt habits that support better collagen production.

1. Lift heavier weights. By increasing your workout loads, you support the collagen fibers already existing in your tendons and ligaments.

2. Eat high quality protein and ample fruits and vegetables. Your body makes its own collagen when you eat enough building block nutrients. Focus on quality proteins like lean meats, seafood, legumes, whole grains, nuts, and seeds. Whole fruits and vegetables contain the other building blocks such as vitamin C, zinc, and sulfur. Refer to your nutrition program for your recommended servings and foods.

3. Get enough sleep. Research has linked sleep to the growth hormones involved in collagen production. 

4. Consider a collagen supplement. According to our scientific advisor, Dr. Keith Baar, PhD, who is a collagen researcher, consuming 15-20g of hydrolyzed collagen or gelatin may increase your body’s collagen synthesis. Your Apeiron Life expert can recommend the ideal brand/product for you.

5. Time your supplement with your exercise. Have your collagen supplement, plus a source of vitamin C (a building block nutrient), 30-60 minutes prior to resistance exercise when the tendons are loaded.