Nutrients That Increase Collagen Production

Collagen is the most abundant protein in your body. It forms the sheaths that contain your muscles, heart, kidneys, liver and other vital organs. It is the primary constituent of cartilage, tendons and ligaments, and it forms the meshwork that supports your bones and skin. Nearly every structural component in your body contains collagen. Good nutrition is essential for maintaining healthy levels of the protein in your body, and a few nutrients are particularly important.

Healthy Collagen Begins with Amino Acids

Like all proteins, collagen is synthesized from smaller building blocks called amino acids. Glycine, lysine and proline are the principal amino acids found in collagen, and all of these nutrients can be found in protein-containing foods, such as meats, dairy products and wheat germ. Lysine is an essential amino acid and must be acquired from your diet. Dr. Elson Haas, author of "Staying Healthy with Nutrition," recommends a daily lysine intake of 750 to 1,000 mg daily. Unlike lysine, glycine and proline can be synthesized from other substances in your cells.

Vitamin C Is a Critical Cofactor in Collagen Synthesis

Collagen synthesis is a complex process, requiring the assembly of amino acids to form threadlike fibrils, followed by the cross-linking of fibrils and the subsequent twisting of fibrils into coiled structures. One critical step in collagen production is the enzymatic conversion of lysine and proline elements within the fibrils. According to experts at Duke University Medical Center, the enzymes that perform this reaction require vitamin C to function. Without sufficient vitamin C, collagen breaks down, leading to a condition called scurvy. The National Academy of Sciences currently recommends a minimum daily intake of 90 mg for men and 75 mg for women. If you smoke, your vitamin C requirement is increased by 35 mg daily. Higher doses are often consumed without ill effects.

Minerals Help Form Robust Collagen

Among the minerals that contribute to collagen formation, iron is particularly important, as it serves as a cofactor with vitamin C in the enzymatic conversion of lysine and proline residues. Daily iron requirements vary from 7 to 27 mg, depending on your age and gender. Copper and zinc are important for the cross-linking of collagen fibers, and deficiencies of either mineral can lead to skin breakdown. Like iron, copper and zinc requirements vary with age and gender. The recommended daily allowance for copper ranges from 200 to 1,300 mcg, while that for zinc varies from 2 to 14 mg.

Considerations

The formation of healthy collagen requires adequate protein intake and sufficient consumption of vitamin C, iron, copper and zinc. Most of these essential nutrients are readily obtained from a well-balanced diet, although iron may require supplementation in growing children, menstruating women and pregnant women; and, according to Haas, zinc is often lacking in the typical American diet. If you have symptoms, such as spongy, bleeding gums, coiled hair, red-speckled skin or poor wound healing, consult your physician.