Collagen fibers are the building blocks for the skin, cartilages, bones, ligaments, tendons, arterial walls and connective tissues. They are made from smaller units known as collagen molecules that crosslink to form the fibers. As collagen fibers are large, highly structured proteins, many nutrients participate in the manufacturing processes. Deficiency in these nutrients decreases collagen production and can lead to degenerative conditions, such as wrinkles, joint pains and gum diseases.
Vitamin C
The discovery of vitamin C function in collagen synthesis dated back to the 18th century, when many British sailors were killed by a disease called scurvy after sailing for months to the sea without fresh vegetables and fruits. Scurvy is a disease marked by collagen degeneration. In 1747, James Lind, a Scottish surgeon, proved that adding citrus fruits to the diet rescues the disease. But it took another 200 years before vitamin C was identified as the missing nutrient for people with scurvy.
Vitamin C acts as a cofactor in the hydroxylation of the amino acids lysine and proline, a process critical for making functional collagen. There is greater need for vitamin C during injuries and wound repairs, when collagen synthesis increases. And supplementation with vitamin C during these periods speeds up wound healing in people with low vitamin C status.
Vitamin C is higher in green peppers, and citrus fruits such as oranges and limes, broccoli, strawberries, and tomatoes. But all fresh fruits and vegetables contain vitamin C.
Vitamin A
Vitamin A is a fat-soluble vitamin from animal liver, egg and milk. But it can also come from carotenoids, a group of compounds found in bright-colored vegetables and fruits. Vitamin A participates in the cross linking of collagen, which gives collagen fibers structure and strength. Deficiency in vitamin A reduces the amount of water-holding collagens in the skin, making the skin dry and age prematurely.
Green leafy vegetables, carrot, pumpkin, sweet potato, cantaloupe, egg, milk, and animal liver are all good sources of vitamin A.
B Vitamins
B vitamins are not directly involved in collagen production. However, they are needed for protein synthesis in general. B vitamins participate in carbohydrate, fat, protein metabolism to release energy, which is necessary for protein production in the cell. Collagen is the most abundant protein in the body. So a decrease in protein synthesis from B vitamin deficiency affects the production of collagen more than other proteins.
There are nine B vitamins. With the exception of folate, B vitamins are more abundant in animal foods than plants. A balanced diet should provide adequate B vitamins. Supplements that include all or some of the B-vitamins are commercially available and can also be used to improve B vitamins status.
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