![]() ![]() Vitamin C, also known as ascorbic acid, was one of the first vitamins discovered and isolated back in the early 1920s.Īlso considered an antioxidant, vitamin C is vital for the growth, development, and repair of all body tissues including blood vessels, cartilage, muscle, and collagen in bones, not to mention its role as a preventive solution for the common cold.Ī systematic review analyzing a series of preclinical studies found that vitamin C supplementation has the potential to accelerate bone healing after a fracture, increase type I collagen synthesis, and reduce oxidative stress parameters, though more research is required to fully confirm its effects. It’s important to mention, however, that both studies were conducted in the 80s, and they used animals as subjects, which are telltale signs of low-quality evidence, so you should take this information with a big grain of salt. They found that when chicks didn’t have enough zinc, their bodies made less collagen, broke it down more slowly, and had lower levels of an enzyme (collagenase) that helps break down collagen. The other study investigated how a lack of zinc could affect collagen in chicks. The researchers discovered that zinc helped slow down the process of collagen breaking down, leading to more collagen accumulating in the tissue. One of the studies looked into whether giving rats more zinc could boost the production of collagen. ![]() Zinc, a trace mineral that plays a variety of roles in the human body, is also often claimed to play an important role in collagen production.īased on two studies I found, there seems to be a correlation between zinc and collagen. Proline is a non-essential amino acid that is synthesized from glutamic acid, and it also plays an important role in the biosynthesis of collagen.Īctually, proline accounts for 10% of the total amino acids present in collagen and maintains tissue integrity during wound healing. Unlike lysine, glycine is a non-essential amino acid, meaning the body can make it, though slowly, from other amino acids.Īnd like lysine, glycine is also part of a group of amino acids that are involved in the various processes that lead to collagen production.Ī study conducted within the context of osteoarthritis treatment implies that increasing glycine in the diet may be a legitimate strategy for helping cartilage regeneration by promoting collagen synthesis. 4, 5Īlthough more research is needed, data points to a connection between lysine and collagen and its associated benefits. ![]() Low-quality evidence indicates that lysine may be able to improve wound healing and act as a binding agent, increasing the number of cells in a wound. 2Īlthough lysine solely represents 3 or 4% of the total amino acids in collagen, it has an important function in the constitution of the cross-links between the molecules that build the fibrils and the fibers of collagen. Since your body cannot produce it, you need to obtain it from food or supplements. Lysine, or L-lysine, is an essential amino acid and an important building block of protein. However, it’s important to acknowledge that these amino acids are but single players in this complex machinery, and are not to be considered the defining factors in collagen production. It’s theorized that their insufficient availability could be a cause to make collagen synthesis and regeneration difficult. There are three amino acids that play a special role in collagen structure. These have actual collagen and are not to be confused with other foods that contain nutrients that act as “precursors” in collagen production. These include bone broth, certain organ meats, meat on the bone (including cartilage, skin, bone, and joint material), and eggs. They don’t contain actual collagen they’ve got certain nutrients that theoretically affect collagen production.Īs far as I know, there are only 4 food groups that contain collagen and none are vegan. ![]() The same logic can be applied to vegan collagen supplements. When certain sources claim that a red pepper is a “collagen-rich food”, what they’re really saying is that a red pepper helps with the production of collagen because it contains loads of Vitamin C. ![]()
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