Eating foods that contain vitamin C and antioxidants, avoiding smoking, limiting caffeine intake, and protecting the skin from sunlight may all help preserve collagen or boost its production.
You can help boost your body's collagen production naturally through foods and supplements. The foods that help you increase your body's collagen also offer health benefits that can translate to looking and feeling your best.
How can I naturally rebuild collagen? You can naturally support the collagen production process by using topicals such as vitamin C and retinol, collagen peptide supplements, eating a nutrient rich diet, and avoiding habits that damage the collagen (such as poor sleep and sun exposure.)
Oral collagen supplements in the form of pills, powders, and certain foods are believed to be more effectively absorbed by the body and have skyrocketed in popularity among consumers. They may be sold as collagen peptides or hydrolyzed collagen, which are broken down forms of collagen that are more easily absorbed.
Besides time, three main things will lower your collagen levels: sunlight, smoking, and sugar. Too much exposure to ultraviolet light makes its fibers unravel. This can lead to sun damage, such as wrinkles.
Vitamin C, otherwise known as ascorbic acid, helps your body form blood vessels, muscle tissue and collagen.
Zinc. Zinc, a cofactor in the production of collagen, plays a vital role in collagen synthesis. This mineral is essential to cell repair and helps protect collagen in the body from damage. Zinc deficiency can reduce the amount of collagen produced, therefore getting adequate amounts is important!
Caffeine suppresses collagen production by preventing cell growth and interfering with the development of cartilage. In turn, this affects the ability to make new collagen and the genes involved in maturing cartilage cells. One study found that caffeine reduces collagen synthesis in human skin.
By promoting collagen production, ACV can help reduce the signs of aging and improve skin firmness. To incorporate ACV into your skincare routine, you can dilute it with water and use it as a facial toner or astringent. You can also mix it with other ingredients, such as honey or green tea, to create a DIY face mask.
Studies show that it takes about 6 to 12 weeks of regular supplementation to see noticeable improvements in your skin, including its elasticity, hydration and density. One factor that contributes to why collagen is taking its time to provide results is its low dosage amount through your supplements intake [2].
Does collagen work? Some studies show that taking collagen supplements for several months can improve skin elasticity, (i.e., wrinkles and roughness) as well as signs of aging. Others have shown that consuming collagen can increase density in bones weakened with age and can improve joint, back and knee pain.
Collagen can't be measured — for instance, in a blood test — but there are signs that your collagen level is decreasing. These signs and symptoms include: Skin that's wrinkled, crepey or sagging. Hallowing in and around your eyes and face.
Bone broth
Dr. Bradley says her favorite collagen-boosting brew is bone broth.
Without a doubt, type I collagen is the most abundant protein found in humans (and in all vertebrates). Type I or type 1 collagen is the strongest type of collagen.
Vitamin B12 plays a crucial role in skin health by providing essential nutrients for collagen production and by helping to maintain the skin's natural moisture balance. Vitamin B12 also helps to promote healthy cell growth, which can help to reduce the appearance of wrinkles and other signs of aging [1].
Yes, you can take collagen and vitamin D together. Vitamin D helps your body absorb calcium, which is essential for bone health. Collagen also supports bone health by strengthening the connective tissues around your joints.
You can take collagen with other vitamins because collagen is food, most medical advice recommends taking vitamins with food already, and there's no evidence showing it's unsafe.