As you age, you may consider adding collagen-rich food into your diet as we have discussed its various health benefits as well as improving the appearance of your skin. Collagen-rich foods such as spinach, kale, tomatoes, beets, fish and bone broth has become wildly popular in recent years as an excellent source of collagen. However, many people find it inconvenient to incorporate bone broth into their diets or go through the process of making it at home. Collagen can also be found in simple everyday ingredients and here is food that help your body create more collagen:

• Wild salmon
• Cod
• Tuna
• Eggs
• Peanuts
• Avocados
• Leafy greens like kale and spinach
• Berries
• Garlic
• Chia seeds
• Pumpkin seeds

Nutrients that Increase Collagen Production 

Your body naturally creates procollagen by combining glycine and proline. This process uses vitamin C. To ensure that your body receives enough nutrients to produce plenty of collagen, you may want to consider adding these ingredients into your skincare or diet.

• Vitamin C: Large amounts are found in citrus fruits, bell peppers, and strawberries or through the use of topical creams.
• Proline: found in egg whites, wheat germ, dairy products, cabbage, asparagus, and mushrooms
• Glycine: Large amounts are found in pork skin, chicken skin, and gelatine, but glycine is also found in various protein-containing foods
• Copper: Large amounts are found in organ meats, sesame seeds, cocoa powder, cashews, and lentils.

In addition, your body requires protein that contains sufficient amount of amino acids in order to produce collagen. This can be found in meat, poultry, seafood, diary and many more.

Things that Damage Collagen

• Sugar and refined carbs: Sugar interferes with collagen’s ability to repair itself. Trying to minimize your consumption of added sugar and refined carbs.
• Too much sunshine: Ultraviolet radiation can reduce collagen production. Avoid excessive sun exposure.
• Smoking: Smoking reduces collagen production. This can impair wound healing and lead to wrinkles.

Having some autoimmune disorders, such as lupus, can also damage collagen.

Collagen Side Effects/ Is It Safe to Take Collagen Supplements

Currently, there are not many known risks associated with taking collagen supplements. There have been several researches done about the side effects of taking collagen supplements, however so far, the side effects seem to be minimal and not vital.

However, some supplements are made from common food allergens, such as fish, shellfish, and eggs. People with allergies to these foods should avoid collagen supplements made with these ingredients to prevent allergic reactions. Before taking any supplements, it may be recommended to consult your doctor or dermatologist.

Some people also reported that collagen supplements leave a lingering bad taste in their mouth. Additionally, collagen supplements have the potential to cause digestive side effects, such as feelings of fullness and heartburn. However, these supplements appear to be safe for most people. However, it's important to do a little research before stocking up.

How to Take Collagen supplements and How to Choose a Collagen Supplement

According to several studies, taking collagen supplements orally is associated with improving skin hydration, elasticity and wrinkling. The result is due to the activation of collagen production. Collagen peptides are in supplements. They’re made of the same amino acids as collagen but are more easily absorbed by our bodies, because they are shorter chains of amino acids than regular collagen. To make the right choice with your collagen supplements you should consider doing extensive research before consuming any foreign product into your body.

It's always better to choose food over supplements no matter what, says Jaclyn London, MS, RD, CDN, Nutrition Director at the Good Housekeeping Institute. We know tons about the benefits of eating protein (among all other nutrients) in food, but very little about the benefits of eating it in isolated form.

However, if you decide to go with over the counter supplements, here are some tips you may want to consider when choosing your supplements:

• Always choose ones with as few simple ingredients as possible. Collagen protein powder should just be collagen protein isolate, a.k.a. collagen hydrolysate, hydrolysed collagen, or collagen peptides. Any extra ingredients will not only increase the chance of allergy, but it will also shift the main purpose of taking the supplement.
• Skip the flavoured versions. These can contain added sugars, which could upset your GI tract or just add calories where you didn’t want them. Go for the plain version and add a sweetener to desserts yourself.
• Look for a third-party certification. Given the lack of FDA regulation, any time you're choosing a dietary supplement, check if a credible group like the NSF, UL, or USP has tested it for safety before.