Vitamins and Collagen

Fascia & Nutrition Part 2 - Vitamins and Collagen

Vitamins for collagen and elastin production

Vitamin C is also very important for the production of collagen and elastin. It is a basic requirement for the formation of tight collagen fibers and inhibits the breakdown of collagen and elastin. Research shows the presence of Vitamin C directly triggers DNA to regulate and maintain the intercellular amount of collagen, therefore having a direct effect on anti-aging. Additionally, Vitamin C’s antioxidant properties fight free radicals and aid in the skin’s regeneration process, helping repair damaged cells and rejuvenate the skin.

The daily requirement of vitamin C is:

• 90 to 95mg for women
• 105 to 110mg for men

Vitamin C-rich foods: Cabbage, Citrus, strawberries, kale, bell peppers, papaya, tomatoes, parsley, broccoli, brussels sprouts, spinach, paprika and rose hips.

Other important vitamins for healthy fascia are vitamin D, vitamin K and a number of the B vitamins. They can all prevent premature aging of the connective tissue and are involved in regeneration.

Foods with vitamin C for collagen formation:

• Fruit - Especially Citrus
• Potato
• Spinach
• Red pepper
• Sea buckthorn

Read a similar blog post:

Fascia & Nutrition Part 1: Foods that Strengthens Connective Tissue

6 Inflammatory foods to avoid and what to eat instead