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Vitamins That Build Collagen

Vitamins That Build Collagen Vitamins That Build Collagen Vitamins That Build Collagen

About one quarter of all the protein in the human body is collagen, according to the Protein Data Bank. It is a structural protein assisting in the formation of tendons, ligaments and connective tissue. It is also a component of bones and teeth. Skin formation is also dependent on collagen, allowing for its elasticity. Poor skin elasticity leads to wrinkles, according to the American Academy of Dermatology. Vitamin C, niacin and copper build collagen.

Vitamin C

Vitamin C is a water soluble vitamin needed for the growth and repair of all tissues in the human body. Vitamin C assists in the creation of hydroxyproline, a component needed for collagen stability. Without stable collagen, the body is unable to repair itself from everyday wear and tear, leading to a disorder known as scurvy. Scurvy occurs in people with inadequate intakes of vitamin C. Adult men need 90 mg of vitamin C a day and adult women 75 mg a day, according to Medline Plus. Food sources include peppers, citrus fruits, strawberries, broccoli, potatoes and cantaloupe.

Niacin

Niacin is a water soluble B vitamin. It plays a role in the functioning of the digestive system, skin and nerves. The American Academy of Dermatology says niacin has been shown to increase collagen production in vitro, or test tube studies. As a water soluble vitamin, niacin is not stored in the body, and people need regular intakes of it to meet needs. Adult males need 16 mg of niacin a day and adult females need 14 mg a day, according to Medline Plus. Food sources include dairy, poultry, meat, eggs, fortified cereals and nuts.

Copper

Copper is an essential mineral needed by the human body in only small amounts, according to the University of Maryland Medical Center. In addition to assisting with the formation of hemoglobin and myelin, collagen also plays an essential role in the production of collagen. Adults need 900 mcg of copper a day, according to the medical center. Food sources include oysters, lobster, liver, nuts, soybeans, chocolate, tomatoes, potatoes and grapes.

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