8 Ways To Boost Collagen Naturally In The Skin

Collagen is the crucial protein that determines your skin’s firmness, elasticity, and overall health. As early as age 25, signs of aging can begin to appear—skin may heal more slowly, and cell turnover starts to lag. By the time we reach our 40s, hormonal changes can drastically affect the skin, leading to thinning, increased fragility, and sensitivity.

Collagen loss is one of the biggest causes of wrinkled skin, whether you have exposed your skin to the sun or not. It is well known that collagen decreases with age. In addition, high levels of matrix metalloproteinase (MMPs) – the enzymes that break down collagen also appear to increase with age.

Another reason for the breakdown of collagen is collagen glycation which often involves your diet. During glycation, sugar molecules attach themselves to collagen and proteins which leads to the formation of advanced glycation end products (AGEs). You will learn more about AGEs within the post

In this post, you will learn what collagen is, habits that break down collagen and 9 ways to boost collagen in your skin naturally without spending too much on products.

What Is Collagen?

Collagen is the most abundant protein in the human organism as well as the skin. It provides strength and support to the skin. It makes the skin durable and resilient. There are over 18 types of collagen, 11 of which are found in the skin. The most important types for skin are:

• Type I collagen – which is about 80%-85% in the skin is responsible for the tensile strength of the dermis
• Type III collagen – which is about 10%-15% in the skin

Low levels of collagen in the skin lead to thinner skin, a damaged skin barrier, skin flaccidity, fragility, dryness, slow wound healing and weak bones. This is why it is important to boost collagen levels, not just for the skin but for overall health.

But before then, it is important to know the habits that you may be doing that causes the breakdown of collagen. If this is not implemented, nothing you do will boost collagen in your skin.

Habits That Breakdown Collagen

Sun Exposure

The skin is the first line of defence protecting us from viruses, bacteria and even UV light. But once we start over-exposing our skin to excessive UV light, the defence mechanism of the skin breaks down which starts the break collagen protein and disrupt the bond between elastin and hyaluronic acid. This eventually leads to deep wrinkles and hyperpigmentation.

This explains why many people with herpes simplex or cold sore virus are more likely to have an eruption after sunbathing. Over-exposure to the sun can also alter the DNA of the skin cells and in this way lead to skin cancer.

Poor Diet

Diet is important to life but once you start eating food that is high in sugar, fat or not well processed, it starts to affect your skin. This is where glycation comes in; when the sugar level is so high, it starts to break down collagen and other important proteins making you look older. This formation is called advanced glycation end products (AGEs). The AGEs are then deposited on the collagen and elastin tissue, making them stiffer and less susceptible to contracting and remodelling. It could also lead to oxidative stress and eventually break down collagen.

In order to increase your collagen levels for healthier skin, reduce your intake of diets that contain soft drinks, cakes/pastries, margarine, butter, red meat and full-fat milk.

Lifestyle Habit

Other than poor diet, other lifestyle habits such as cigarette smoking, air pollution if you are living in the city, lack of sleep, excessive alcohol consumption, and repetitive muscle movement. All these contribute to 87% of skin aging that breaks down collagen in the skin.

8 Ways To Boost Collagen Naturally In The Skin

Finally, we are here. Suppose you have read the post up to this point, well done. I know you are looking for ways to boost collagen to stop wrinkles and other signs of aging. Here are a few evidence-based ways to boost collagen based on research

1. Collagen Supplements

Studies have shown that age-dependent collagen synthesis can be reversed by oral administration of collagen peptide supplements. When ingested, these supplements break down into di and tri peptides in the gut, which are then released into the bloodstream and accumulated in the skin to form collagen.

Collagen supplements, usually made from a blend of amino acids like proline, glycine, and hydroxyproline, can improve skin health and appearance. They also boost hyaluronic acid levels in the dermal layer, making your skin look more supple and smooth. One popular option is Vital Proteins Collagen Peptides. Curious about whether collagen supplements are worth it? Read Do Collagen Supplements Work? Are They Worth It? to find out.

2. Hyaluronic Acid

Hyaluronic acid is the key to keeping your skin supple and well-hydrated because of its unique capacity to retain water. You would typically find hyaluronic acid in many cosmetic products and it is for a good reason. Hyaluronic acid is the key to healthy skin.

When you apply hyaluronic acid serum, it forms an occlusive layer, and absorbs moisture, thereby hydrating the skin and reducing the signs of wrinkles.

A 2021 study reported that Low-molecular-weight hyaluronic acid can enhance skin moisture and boost skin regeneration. While high-molecular-weight hyaluronic acid has a moisturizing effect. To learn more about low and high-molecular-weight hyaluronic acid, read up on the real truth about hyaluronic acid.

Hyaluronic acid also comes in fillers: animal-derived fillers and bacteria-derived fillers. These fillers have a longer duration in the skin (6-12 months) with better pliability and fewer side effects. A 2020 study found that a combination of hyaluronic acid and polynucleotide helps boost collagen and enhance skin elasticity. You may need to talk you your dermatologist should you require one.

A 2021 study also showed that oral hyaluronic capsules may improve skin moisturization and elasticity.

3. Vitamin C/Ascorbic Acid

Vitamin C is very important to boost collagen. As you may know, vitamin C was historically known for its role in the prevention of scurvy. That is why you must eat food that contains vitamin C, foods such as citrus fruits, black currants, red peppers and leafy green vegetables.

Unfortunately eating your vitamin C is not enough, you must apply it too because transport of vitamin C from the gastrointestinal tract is limited.

If you are deficient in ascorbic acid, it can lead to impaired collagen production which leads to scurvy. Hence, vitamin C is very important for collagen production. In addition to that, ascorbic acid has been reported to increase collagen production by promoting collagen gene expression.

4. Apply Retinoids/Eat Vitamin A

After using your vitamin C Serum in the afternoon, Retinol should be used in the evening. Retinoids are another anti-aging serum that increases the skin’s collagen level.

A 2022 study used different formulations of tretinoin from 0.0025% – 5% on photodamaged skin for 3 months and the result showed improved wrinkles and less hyperpigmentation

If you are just starting to incorporate retinol into your skincare routine, make sure to read The Beginner’s Guide To Retinol before getting started because it has lots of side effects. When retinol is used properly, you would get its many wonderful effects but when used wrong, it could damage the skin’s barrier.

You can also get vitamin A from food sources like beef liver, sweet potatoes, carrots, spinach and pumpkin. Or you can apply topically.

5. Avoid Over-Exposure To The Sun

UV light as you may have known is one of the main culprits of premature aging. It increases the generation of free radicals that increase the enzyme that breaks down collagen and elastin. It is also one of the major causes of uneven skin tone and skin cancer.

Essentially, you would want to avoid exposure to the sun around the peak period (10 am -4 pm), wear clothes that cover your skin, sunglasses and hats that are able to block UV radiation.

6. Wear Sunscreens

As if avoiding the sun is not enough, you also need to protect your skin at all costs. Make sure you wear sunscreens anytime you are going out. Not just any type of sunscreen, wear sunscreens that block both UVA and UVB light. UVA contributes to skin wrinkles and aging while UVB contributes to sunburn. So you want to block both from affecting your skin.

Here are my favourite sunscreens:

7. Eat And Apply Anti-Oxidants

Before you think of applying antioxidants, you should start eating them first. This will ensure maximum protection inside and outside. Eat foods such as blueberries, strawberries, raspberries, kale, spinach, and red cabbage. One of the most potent anti-oxidants is alpha lipoic acid. Alpha lipoic acid is known to neutralize free radicals that can cause damage to the skin. Alpha lipoic acid is growing in popularity as a wrinkle-fighting nutrient, hence you see it in many anti-wrinkle creams.

In addition to that, you also need to apply antioxidants just before your sunscreens. This will help sunscreens to work properly.

Best Anti-oxidants so far:

8. Drink Green Tea

Green tea is packed with polyphenols that offer anti-inflammatory and antioxidant benefits. Research suggests that regular green tea consumption can lower the risk of skin cancer and slow down the aging process, as observed in populations in China and Japan.

For more insights into boosting collagen with food, check out The Best Collagen-Boosting Foods for Healthier Skin and Hair.

Conclusion

Collagen is essential for maintaining the structure and integrity of your skin. Protecting your skin from UV light and incorporating these natural methods to boost collagen can help you maintain a youthful appearance. I hope this guide helps you in your journey to healthier, more resilient skin.

If you have other tips for increasing collagen levels, share them in the comments below!