By your 60s, your body has lost around 50% of its collagen, and natural production levels are low, but there are plenty of ways to increase collagen in your body. At this point, your beauty ritual is all about protecting and fortifying the skin barrier function, which in turn helps the skin look and feel beautiful.
Several different studies have shown that consuming collagen peptides might help older people with bone and skin health during the process of aging. Collagen peptides are collagen that's broken into small parts for easy absorption. A study involved 102 postmenopausal women who were suffering from low BMD.
To reap the benefits for skin health, the research recommends that you take between 2.5 to 5 grams of collagen per day (2). This amount is shown to increase skin elasticity and hydration in elderly women while reducing the depth of existing skin wrinkles in middle-aged women.
Collagen Type
If you're taking collagen for the anti-aging benefits, look for type I, or a combo of type I and type III. Both are found in the skin and support skin health (think: improved skin hydration, firmness and texture, as well as fewer wrinkles, per a review study in 2019 in the journal Molecules).
Eat a healthy diet high in nutrients including vitamins A11 and C. Follow a daily skin care routine that includes sunscreen and topical retinol. Avoid smoking, as research shows that tobacco smoke reduces the production of collagen and elastin.
Although it's never too late to begin collagen supplementation, people with certain lifestyle habits and choices might benefit from starting sooner.
Are collagen supplements a good option for tightening loose skin? A: Collagen supplements aren't the best option if you want to improve the appearance of your skin. That's mainly because there's no evidence-based science to prove they work ― or that they're safe.
Collagen's role in the body
Collagen is a protein that serves as one of the main building blocks for your bones, skin, hair, muscles, tendons, and ligaments. "Collagen is what keeps our skin from sagging, giving us that plump, youthful look," says dermatologist Dr. Ohara Aivaz.
The loss of collagen leads to wrinkle formation. Your body begins to lose collagen when you turn 30. The effects become noticeable after several years. Even though this is a natural process, it's possible to speed it up with UV exposure, pollution, bad habits, and poor diet choices.
Collagen peptides are usually considered the best form of collagen for ingestion. Hydrolyzed collagen should be taken if a person wants to take a collagen supplement. Hydrolyzed collagen means the collagen has been broken down into small peptides, which are easy for the body to digest.
Summary. Collagen powders are the most effective format as they can offer significantly more collagen per serving than capsules or pills. In addition, powders are also highly versatile and can contain additional good-for-you ingredients.
Collagen supplements may not be safe for: People with fish, shellfish, or egg allergies (collagen supplements may contain these allergens as ingredients)16.
Bone broth
Dr. Bradley says her favorite collagen-boosting brew is bone broth.
Bone Broth
This tops the list of food sources that contain high amounts of collagen.
Tapping also helps drain lymphatic fluid that makes you look puffy and eliminates toxins. The toxins can damage your skin, especially your collagen, leading to wrinkles. It may also stimulate collagen production to help fade fine lines. More studies, especially long-term ones, are needed.
UV Damage (also called photoaging)
UV damage is the main cause of skin collagen loss accounting for up to 80-90% of the appearance of skin aging.