Collagen is often called the body's "building block" because of its crucial role in keeping skin firm, joints flexible, and bones strong. But did you know vitamin C is also essential to collagen formation? Without it, your body can’t produce or maintain healthy collagen levels. Let's explore why this nutrient pairing goes hand in hand when it comes to healthy ageing and overall wellness.
Why Does Collagen Matter?
Collagen is the most abundant protein in the human body, acting as a structural foundation for1:
- Skin – Supports elasticity, hydration, and firmness
- Joints – Cushions cartilage and promotes mobility
- Bones – Provides strength and density
- Gut – Supports gut lining integrity and digestion
However, our natural collagen production slows down as we age, leading to wrinkles, joint discomfort, and reduced skin elasticity. That’s where Vitamin C steps in to help!
Vitamin C Enhances Collagen Production
Vitamin C is a powerhouse antioxidant and a crucial co-factor in collagen synthesis. It helps by2:
- Activating enzymes needed for collagen production
- Enhancing the body's ability to absorb and use collagen
- Protecting existing collagen from oxidative stress and damage
- Supporting wound healing and skin repair
Without enough Vitamin C, collagen formation is compromised, making supplementation essential for many individuals.
When it comes to skin health, collagen may spring to mind as the nutrient most likely to give you glowing, plump skin. But it’s not just the anti-ageing effects of collagen that make it such a go-to nutrient.
Types of Collagen and Their Benefits
Different types of collagen serve various functions in the body. Here are the key types:
- Type I – Found in skin, bones, tendons, and ligaments (great for anti-aging and bone health).
- Type II – Supports cartilage and joint function.
- Type III – Works alongside Type I, important for skin and blood vessels.
- Marine Collagen – A highly bioavailable source of Type I collagen, ideal for skin hydration and elasticity.3
Why Supplement Collagen with Vitamin C?
While a balanced diet provides some collagen-boosting nutrients, supplementing can be beneficial, especially for those with:
- Diets low in vitamin C-rich foods
- Increased stress or lifestyle factors that deplete collagen
- Joint discomfort or reduced skin elasticity
- A desire to support healthy ageing
Lifestyle Tips to Support Collagen Production
Beyond supplements, a few simple lifestyle changes can naturally support collagen levels:
- Hydration – Drink plenty of water to keep skin plump and joints lubricated.
- Adequate Sleep – Helps with repair and regeneration of collagen.
- Reduce Stress – Chronic stress increases cortisol, which breaks down collagen.
- Balanced Diet – Include Vitamin C (citrus, berries), zinc (nuts, seeds), and amino acids (protein sources) to fuel collagen production.
Vitamin C and collagen work hand in hand to support skin health, joint function, and gut health. By incorporating both into your routine—through diet, supplements, and lifestyle—you can help maintain a strong, youthful body from the inside out!
For best results, choose a high-quality collagen supplement paired with Vitamin C to maximise absorption and benefits.
Check out our in-depth guide on collagen here if you’d like to learn more.
This article was written by Sophia Power, Clinical Nutritionist.
References:
- Pu, S.Y., et al. Effects of oral collagen for skin anti-aging: A systematic review and meta-analysis. Nutrients, 2023;15(9):2080. https://pmc.ncbi.nlm.nih.gov/articles/PMC10180699/
- DePhillipo, N.N., et al. Efficacy of vitamin c supplementation on collagen synthesis and oxidative stress after musculoskeletal injuries: A systematic review. Orthopaedic Journal of Sports Medicine, 2018; 6(10). https://journals.sagepub.com/doi/full/10.1177/2325967118804544
- Rahman, A., et al. Unlocking the therapeutic potential of marine collagen: A scientific exploration for delaying skin aging. Mar Drugs, 2024;22(4):159. https://pmc.ncbi.nlm.nih.gov/articles/PMC11050892/