9 ways to increase collagen for skin

Collagen is the most abundant protein in the body, the main component of the skin. Collagen helps skin cells regenerate and repair themselves. When collagen levels are high, the skin is soft, smooth and firm.

Both the concentration and quality of collagen affect the skin. As we age, the body produces less of certain types of collagen, and the quality also decreases. Changes in the structure of collagen weaken the bonds between the layers of the skin. This can lead to a loss of elasticity in the skin and other connective tissues, resulting in wrinkles and sagging.

Here's how to boost collagen in your skin to help slow down signs of aging.

Additional products

Most collagen supplements undergo a process called hydrolysis, which breaks down collagen into peptides, making it easier for the body to absorb and use. Collagen supplements come in tablet, capsule, and powder forms.

A 2021 Brazilian review found that taking hydrolyzed collagen supplements for 90 days can reduce wrinkles and improve skin elasticity and moisture. A 2020 Iranian review also found that collagen peptides in supplements directly affect collagen structures in the body called fibroblasts.

Axit hyaluronic

Hyaluronic acid is a compound that promotes collagen production. Dermal fillers, which are intended to reduce wrinkles in the skin, often contain hyaluronic acid. A 2020 study in South Korea found that a combination of hyaluronic acid and purified polynucleotides increased the quantity and quality of collagen in the skin, improving skin elasticity. The authors of a 2021 study in Japan also found evidence that hyaluronic acid capsules also improved hydration.

Hyaluronic acid treatments are available as injections, topical creams and ointments, and dietary supplements such as capsules. Users should follow the instructions on the product when using hyaluronic acid, as it can cause side effects such as pain, itching, bruising, and swelling.

Vitamin C :

Vitamin C is essential for collagen production. A lack of vitamin C can lead to a lack of collagen, causing a serious condition called scurvy. The human body cannot make vitamin C, so it must be obtained from foods such as citrus fruits, green or red bell peppers, strawberries, and broccoli. If your vitamin C levels are low, your doctor may recommend supplements.

Aloe vera gel :

Aloe vera gel is often used to treat sunburn or to soothe rashes. It also moisturizes, reduces deep wrinkles, and increases hyaluronic acid and collagen levels. People can use products containing aloe vera in the form of topical creams or gels or as oral supplements.

Ginseng :

Ginseng is a plant that offers many health benefits. It has anti-inflammatory and antioxidant properties that prevent aging of skin cells. The results of a 2020 Korean experiment showed that red ginseng can reduce fibroblast stiffness, a structural part of collagen . The authors concluded that it can improve skin elasticity.

Antioxidants :

Antioxidants help protect the body from free radicals, molecules that the body produces during metabolism. Exposure to chemicals, such as those in cigarette smoke, can also introduce free radicals into the body.

Many antioxidants can protect and rejuvenate the skin by promoting collagen production. Antioxidants are found in many plant-based foods such as blueberries

, green tea, licorice, mulberries, pomegranates, coffee extract...

Retinol and other carotenoids :

Carotenoids, such as retinol and beta carotene, are antioxidants that can promote skin health. They are derivatives of vitamin A. Research shows that topical retinoids protect the skin from the sun by preventing UV rays from breaking down collagen. Food sources of vitamin A include beef liver, sweet potatoes, spinach, pumpkin, and carrots.

According to the American Academy of Dermatology (AAD), using a cream or lotion containing retinol can also slightly improve skin texture. However, it doesn't penetrate deeply enough to firm sagging skin.

Light therapy :

Red light therapy and other types of light therapy increase collagen growth and improve wrinkles and skin elasticity.

In 2021, researchers in the US looked at the effects of red light combined with near-infrared light on skin cells in the lab. They found that it stimulates the production of collagen and elastin, thereby preventing wrinkles and other skin changes commonly associated with aging.

Protect skin from the environment :

Weather conditions and certain lifestyle habits affect the levels and quality of collagen in the skin. Experts say exposure to UV rays damages collagen in the skin in a similar way to aging.

Prevent skin damage caused by a lack of high-quality collagen by protecting your skin from the sun. Apply sunscreen and wear clothing that covers your body when outdoors, and wear sunglasses to protect the skin around your eyes. Avoid smoking because the chemicals in cigarettes affect the body's collagen production. Limit caffeine because it can reduce the body's ability to produce collagen.