Table of Contents
Introduction
Collagen is the foundation of youthful skin, strong joints, and overall health. But as we age, its production declines, leading to wrinkles, sagging skin, and joint discomfort.
Collagen makes up about 35% of the entire proteins in our skin. It provides your skin with a smooth glow and tightens your skin, keeping it firm and youthful.
However, as we age, collagen production declines, leading to wrinkles, sagging, and loss of elasticity. Also known as typical signs that you’re getting older.
While you cannot stop ageing, the good news is that you can naturally boost your skin’s collagen levels through the right diet, lifestyle habits, and skincare practices. In this article, we’ll discuss how to increase collagen naturally and keep your skin plump and radiant.
What is collagen and why is it important?
Collagen is a structural protein found on the extracellular matrix of connective tissues. It is made up of the amino acids glycine, hydroxyproline and glycine. There are about 28 but 5 major types of collagen.
It is the most abundant protein found in the body and acts as the foundation for our skin, bones, muscles, tendons, and ligaments. It is often referred to as a “glue” that holds the body together, providing strength, flexibility, and resilience.
In the skin, collagen plays a crucial role in maintaining firmness, hydration, and elasticity. As we age, collagen production naturally declines, leading to visible signs of ageing and decreased skin elasticity. When collagen levels drop, the skin becomes thinner, drier, and more prone to fine lines and wrinkles.
Maintaining your collagen levels is a step in the right direction to healthy ageing and improving total well-being. While collagen decline is inevitable, there are natural ways to boost collagen production and protect the existing stores.
The benefits of increasing collagen naturally
Collagen is not just for the skin and its aesthetics. It plays a role in nearly every part of the body, from your joints to your guts. When collagen levels decline, it doesn’t just affect appearance; it can lead to joint pain, digestive issues, and more. Here’s why increasing collagen naturally is necessary for good health and well-being.
1. Stronger Hair and Nails
Natural collagen production supports hair growth, prevents hair thinning, and strengthens dry and brittle nails.
2. Stronger Bones
Increasing collagen naturally increases bone density and reduces the risk of osteoporosis, keeping your bones strong and tough.
3. Healthier, Youthful Skin
When collagen is enough, it helps reduce wrinkles, improves skin elasticity, hydrates your skin and gives you a radiant glow.
Increasing collagen levels isn’t just about looking good—it’s about feeling good too. From keeping your skin smooth to strengthening your joints, bones, and even your nails, collagen plays a big role in what goes and what doesn’t in our bodies.
Top Foods to Boost Collagen Production
To glow on the outside, you first need to take care of your gut health. The key to solving any skin concern starts from within, and collagen is no exception. Eating the right foods not only improves your gut but also your skin’s appearance.
Luckily, many delicious foods naturally boost collagen production and help you look your best. Here are our best foods for collagen production:
- Bone Broth: Bone broth is rich in collagen, gelatin, and amino acids like glycine and proline, which are essential for collagen production. It is made by boiling animal bones in water for several hours to extract these nutrients in a broth form. It can be store-bought or prepared at home, whatever feels right for you.
- Leafy greens contain chlorophyll, which stimulates collagen production and protects your skin from ageing. Use it in your salads, smoothies, or even cooked dishes. E.g., spinach.
- Citrus fruits: They are high in vitamin C, which is necessary for collagen synthesis and helps prevent collagen breakdown. You can consume it fresh, add it to your meals or prepare them as juices.
- Berries: Berries are rich in antioxidants and vitamin C, which help protect collagen from damage and support its production. You can eat it fresh, or blend it and drink it. E.gs are strawberries, blackberries and blueberries.
- Eggs: Although they don’t contain collagen directly, egg whites contain proline, a key amino acid in collagen production, while yolks contain healthy fats that support skin health.
- Dairy products such as milk and cheese contain the amino acids proline and glycine which are the main components of collagen.
- Fish: This might be the most abundant source of collagen. The collagen found in fish, which is known as marine collagen, has great bioavailability. This means that the collagen obtained from here is absorbed directly into the skin.
Taking care of your external appearance begins with what you feed your system and these foods are the best foods for increasing collagen production in the body. The best part about them is that they are locally sourced and can be bought anywhere or made anytime.
Lifestyle Tips to Increase Collagen Naturally
While diet plays a key role in collagen quality and quantity, your lifestyle choices also have a major impact on collagen production and preservation. Here are some important lifestyle tips to adopt for collagen growth.
- Protect Your Skin from UV Rays: Excessive exposure to the sun and UV rays breaks down collagen and speeds up skin ageing. This can lead to wrinkles, sagging and loss of skin elasticity. Always wear sunscreen when going out during the day to prevent the sun’s rays from directly hitting your skin.
- Stay Hydrated: Dehydration can make your skin look dull and dry. Drink plenty of water throughout the day and include hydrating foods such as cucumbers and watermelon in your diet.
- Get Enough Sleep: Your skin needs time to recover after the day’s activities. Poor sleep can slow this process down and lead to premature ageing. Collagen is also produced mainly at night when the body repairs itself so aim for around 6-8 hours of sleep each night.
- Reduce Stress: Stress increases cortisol levels and also leads to inflammation which breaks down collagen and affects skin health. And while stress cannot be totally removed from our daily lives you can practice relaxation techniques such as meditation, deep breathing or engaging in hobbies that help you feel better and relax better.
Making small lifestyle changes can go a long way in preserving and boosting collagen levels. When combined with a collagen-rich diet, these habits will help you glow from the inside out and support your skin health for years to come.
Natural Supplements for Collagen Production
Diet and lifestyle play a major role in collagen production but sometimes our bodies need an extra boost. As we age, collagen synthesis naturally slows down, leading to wrinkles, sagging skin, and joint discomfort. External factors like stress, poor diet, and environmental pollutants can further break down collagen, making it harder for the body to maintain firm, healthy skin and strong connective tissues.
This is where natural supplements come in. Certain vitamins, minerals, and compounds can enhance collagen production, protect existing collagen, and improve its absorption. These supplements can help maintain youthful skin, flexible joints, and overall well-being. Below are some of the best natural supplements to support and boost collagen levels effectively.
- Vitamin C: It plays a very important role in collagen synthesis by helping the body convert amino acids into collagen. It also protects existing collagen from damage. Vitamins are also known for their anti-ageing properties.
- Collagen Peptides: They provide the body with easily absorbable collagen, helping to improve skin elasticity, hydration, and joint health.
- Probiotics: Supports gut health, which is essential for collagen absorption and overall skin health.
If you’re wondering which supplements you should buy, then you should take a look at our top picks of the best collagen supplements you can purchase to improve your skin’s collagen quality and quantity.
Taking these natural supplements, along with a balanced diet and healthy lifestyle, will increase collagen levels, keep your skin glowing, your joints strong, and your body youthful.
Frequently Asked Questions
Yes, they definitely are. Vitamin C, probiotics and collagen peptides are natural supplements that boost collagen production.
No, it’s not possible to reverse collagen production in the body.
It can take up to 12 weeks and above to see results from collagen production.
Final Thoughts for You
Understanding how to increase collagen naturally is important for maintaining youthful skin, strong joints, and overall well-being. From eating the best foods for collagen production, like bone broth, fish, and citrus fruits, to imaging collagen-boosting supplements such as vitamin C and collagen peptides, there are plenty of natural ways to boost collagen and support your body’s health.B
eyond your diet, adopting some lifestyle tips for collagen growth, such as protecting your skin from the sun, staying hydrated, managing stress, and getting enough sleep, can help preserve existing collagen and improve skin elasticity. If you’re experiencing signs of collagen deficiency like sagging skin, wrinkles, joint pain, or brittle nails, making these changes can make a big difference.
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- Knaggs H, Lephart ED. Enhancing skin anti-aging through healthy lifestyle factors. Cosmetics. 2023;10(5):142.
- Collagen – the nutrition source.
- kd.seo. 5 tips on how to stimulate collagen production in the skin. The London Scar Clinic.
- Should you take collagen supplements? by UCLA Health
