How to Build Collagen Naturally: Support Your Body from Within

You've probably seen the rise of collagen peptides, bone broth and powders- all promising to rebuild your body's collagen supply. After all, after the age of 25 our collagen production naturally begins to decline 1-2% a year. Overtime, the gradual loss adds up and can reach close to 50% less collagen production by mid life.

But here's what most people don't realize: Collagen is not something you simply "add" into your body. Collagen is a protein your body makes internally- it isn't something you can just consume and plug directly into your skin, joints or muscles.

What is Collagen?

Collagen is a structural protein and the most abundant protein in the human body, making up skin, tendons, ligaments, cartilage, and bone. It has a unique triple helix structure composed of repeating amino acid sequences that give it strength and flexibility.

Collagen is primarily made up of these three amino acids:

-Glycine (about 1/3 of collagen is glycine)

-Proline (helps form the helical structure of collagen)

-Hydroxyproline (created from proline using vitamin C as a cofactor)

Other amino acids like Hydroxylysine, Lysine, Alanine, and Arginine are found in smaller amounts, but play important supporting roles of cross-linking and supporting structure and synthesis. All these amino acids form the building blocks that the body assembles into collagen fibers- which are used to strengthen your skin, joints, bones and connective tissues.

How is Collagen Made

Your body is an intricate, living system- a vessel made of communicating organs, hormones and cells - constantly assessing and prioritizing its needs.

In order to produce collagen efficiently, the body must meet several nutritional and physiological conditions.

Having a sufficient amino acid supply is essential. This means having a protein-rich diet and maintaining healthy levels of minerals (like zinc, copper and manganese) is key. But there is more to collagen production than just amino acids.

Whether it's fighting off disease, balancing hormones, or repairing muscles -everything is connected.

Oxidative stress, dehydration, inflammation, hormonal imbalances, poor blood flow, lack of oxygen and unhealthy liver functions all greatly effect collagen production. If these other issues exist in the body, the body is not under optimal conditions and can not effectively produce collagen.

If you're an athlete or you exercise intensely, your body might prioritize muscle repair first, using those amino acids to rebuild torn muscle fibers. If you're under chronic stress, battling inflammation or struggling with liver detoxification, your body might divert those building blocks towards your liver, adrenals or immune system long before it thinks about plumping your skin, joints or even smoothing wrinkles. 

In other words: If your foundational health needs aren't being met first, your body won't prioritize collagen production- no matter how many supplements you take.

Why Collagen Supplements Alone Might Not Work

While collagen peptides are more absorbable than whole collagen, the body still breaks them down into amino acids during digestion. It then uses these amino acids wherever they are needed most- not always to rebuild collagen.

As we just learned -if your body is under stress, lacking minerals, dehydrated or deficient in cofactors like vitamin C, collagen synthesis slows down dramatically.

Without the right internal conditions- like hydration, minerals, cofactors like vitamin c, and a healthy gut- your body can't effectively build new collagen, even if you flood it with collagen peptides.

The Natural Approach to Collagen Building

Generations before us didn't rely on synthetic supplements to maintain strong joints, youthful skin, and thick hair. Instead, they nourished themselves with wild herbs, mineral-rich plants and diverse whole foods.

Today, our modern diets are stripped of variety and nutrients. Our microbiomes are weaker, and our bodies struggle to absorb what little nutrition we get.

Incorporating forgotten herbal allies like Nettle Leaf, Alfalfa, Horsetail and Elderflower (just to name a few of my favorites) can revive your body's natural collagen production. 

These herbs are packed with vital nutrients your body needs to produce collagen naturally, including:

• Zinc- critical for collagen cross-linking and wound healing
• Copper- helps form collagen and elastin
• Vitamin C- essential for converting pro-collagen into functional collagen
• Silica- strengthens hair, skin and connective tissues.
• Calcium, Magnesium, Iron- provide structural support for bones and skin

By introducing these herbs into your daily routine, you're giving your body the natural tools it needs to spark collagen production from within.

The Simple Daily Herbal Routine to Boost Natural Collagen Production

After 10 + years of researching, experimenting, and trying every supplement imaginable, I've found that the most powerful way to support collagen naturally- and it's refreshingly simple.

Here's how to start:

Step 1: Start Your Day Hydrated

Proper hydration is essential for nutrient absorption and collagen formation.

My Daily Mourning Ritual:

• Pinch of Celtic Sea Salt (rich in over 80 trace minerals like magnesium and potassium. Supplying natural electrolytes your body craves to support hydration, nutrient absorption and even collagen synthesis)
• Full glass of clean Spring Water (avoid plastic bottles- they leach microplastics, triggering inflammation and oxidative stress (that means more visible aging.) Spring water also contains essential minerals, ensuring your body not only absorbs the water properly but also locks in hydration.
• Optional: Add fresh Lemon or Lime to provide natural electrolytes and a boost of vitamin C

Why this matters:

Without hydration, your body can't effectively absorb minerals or amino acids, making collagen production even harder.

Step 2: Drink a Daily Herbal Infusion

A strong herbal infusion delivers minerals, antioxidants, and hydration- everything your body needs to naturally build collagen.

Nettle and Elderflower Infusion Recipe:

Ingredients:

• 1-2 Heaping table spoon dried Nettle Leaf
• 1-2 Heaping table spoon dried Elderflower
• Juice of 1/2 a Lemon or Lime (optional)
• 1 spoonful of local raw honey (optional but I highly recommend for immune and respiratory health)

Instructions:

1. Add herbs to a large mason jar or French press.
2. Pour hot water (not boiling) over the herbs.
3. Cover and steep for at least 4-6 hours, or ideally overnight.
4. Strain, chill and enjoy a potent, cold herbal brew throughout the day.

Benefits:

• Nettle Leaf provides zinc, silica, magnesium, and iron to support tissue repair and collagen strength.
• Elderflower delivers vitamin C and flavonoids to boost natural collagen production and protect the skin from oxidative damage.
• Local raw honey supports the immune system, soothes inflammation, provides antimicrobial benefits, small amounts of naturally occurring enzymes and prebiotics and also supports respiratory health, especially when sourced locally!

Pro Tips:

• Leave your infusion to cold brew in the fridge overnight for a potent mineral boost- plus it tastes refreshing!
• Use quality- organic herbs
• Steep long enough (at least 4 hours) to extract maximum minerals
• Stay consistent! Daily infusions work cumulatively over time. One infusion won't repair your skin.
• Rotate in other nourishing herbs like Horsetail, Alfalfa or Oat Straw for extra mineral support.
• Eat a protein-rich diets and incorporate organic produce whenever you can.

In Closing: A Thank You 

Thank you for reading and thank yourself for taking the time to invest in learning about your health and choosing a natural, sustainable path to wellness! Building collagen naturally is a journey- but one that reconnects you to your body, your health and the Earth. By returning to ancient practices and feeding your body whole, natural nutrition, you allow true healing and regeneration to happen- without relying on expensive, synthetic products.

Enjoy the process, celebrate every step, and glow from within.

Wishing you natural healing.