How to Increase Collagen: 6 Ways

However, as you get older, your body makes less and less of it. On top of that, the collagen you already have starts to break down. 

Fortunately, there are ways to protect and boost your collagen naturally. In this article, we’ll show you how to increase collagen with the latest scientific insights and tips so you can keep your skin strong, supple, and resilient for years to come.

What Is Collagen?

The human body makes different types of protein to serve different purposes, but the most abundant by far is collagen [1].1 Collagen is what’s known as a structural protein because it helps form the scaffolding of the body. In fact, it’s found in almost every body part—skin, bones, muscles, veins and arteries, and organs. 

Because your body creates numerous types of collagen, their functions are still being studied and identified. However, there are five types that are most common. Here is what you need to know about each collagen type:

• Type I – This is the most abundant form of collagen in the human body by far—it makes up 90% of your total collagen. It’s found in skin, bones, tendons, and ligaments, and it supports skin health and appearance, joint health, and bone health.
• Type II – This is the main type of collagen found in cartilage and joint tissues. It helps to provide cushioning and support to the joints.
• Type III – This is the second most common form of collagen in the body. It provides elasticity and support to the skin, muscles, arteries, and organs, so it plays an important role in skin health, cardiovascular health, and healthy muscle function.
• Type IV – This is a specialized form of collagen that’s found mostly in the deeper layers of the skin where it helps cells function properly.
• Type V – This form of collagen is found in the eyes, hair, and deep layers of the skin. It plays a part in forming strong tissues, and it also helps form Type I and Type III collagen [2].

What Is Collagen Good For?

Along with other proteins, such as elastin and keratin, collagen forms connective tissues, making them both firm and flexible. In fact, collagen is responsible for your skin elasticity —the ability to stretch, flex, and bounce back. But it also serves many other important functions in the body [3].

Collagen helps to: 

• Promote wound healing
• Cushion and protect joints
• Build strong hair and nails
• Support gut health
• Promote muscle mass
• Maintain strong bones

Unfortunately, the levels of collagen in our bodies naturally lessens as we get older. This contributes to sagging skin, wrinkles, slower wound healing, joint pain, and other common complaints we all notice with age [2]. 2 

What Causes Collagen To Decrease?

Collagen levels decreasing is inevitable with age, but some factors that speed up the loss of collagen are within your control. With that in mind, let’s take a closer look at the top factors behind collagen breakdown.

• Natural aging – Also known as endogenous aging, these changes are caused by internal factors like your genetics, hormone levels, and metabolism [4] .As you age, collagen production slows and existing collagen becomes less flexible and resilient. This adds up to thinner, less elastic skin.
• Sun exposure – UV radiation is the biggest culprit in collagen breakdown, even more than endogenous aging [5]. Damage from UV exposure weakens the bonds in collagen fibers, leading to sagging, wrinkles, broken capillaries, uneven texture, and uneven pigmentation. Already have some damage from your younger days? That’s okay—your body can heal some existing sun damage, and it’s never too late to start preventing further damage. 
• Environmental factors – Pollutants in our environment like pesticides, cigarette smoke, and many others contribute to aging skin by creating free radicals. Free radicals are unstable molecules that occur within the body and weaken the bonds between cells. Over time, this weakening causes collagen fibers to lose some of their ability to keep skin tight and firm [6]. 
• Poor nutrition – A diet high in processed foods and lacking in essential building blocks like amino acids, vitamins, and minerals can interfere with your body’s ability to protect your collagen and produce new collagen. 
• High sugar consumption – You already know there are a lot of good reasons to cut down on sugar, but did you know it can also speed skin aging? Excessive intake of sugar contributes to a process called glycation, which causes collagen to weaken and healthy skin to sag [7].

6 Ways To Build Collagen

Although collagen loss is inevitable, there are ways we can protect the collagen we have and encourage our bodies to produce more. Here are six of the best collagen-friendly steps you can take every day.

#1 Eat a Collagen-Friendly Diet

Wondering how to stimulate collagen production in skin? Think carefully about what you put on your plate. A nutritious diet that includes plenty of fresh, minimally-processed whole foods supports collagen in two key ways:

• By providing antioxidants – Antioxidants are your body’s natural defense against free radical damage. These vital nutrients include vitamin C, vitamin E, zinc, selenium, and carotenoids. They can be taken as supplements, but your body can absorb them best through whole food sources [8]. 
• By providing the building blocks of collagen – Eating collagen-rich foods like bone broth or chicken can’t directly increase your body’s collagen levels because it is unknown how much gets absorbed, especially since the collagen molecules are so big. Instead, your body needs foods that it can use to build collagen. This includes foods containing the amino acids glycine and proline, vitamin C, zinc, and copper (like protein-rich foods, dairy products, fruits, and whole grains).

Ultimately, as long as your diet contains a good variety of whole grains, fruits, vegetables, legumes, and healthy proteins, your body will have the tools it needs to protect your collagen stores and build more. 

#2 Protect Your Skin From the Sun

We love a sunny day as much as anyone, but the truth is that sun exposure is one of the top causes of collagen breakdown and premature skin aging. Dermatologists refer to this type of skin damage as photoaging, and it’s responsible for up to 90% of visible aging [6].

To head off UV damage, be sure you:

• Slather on the SPF – Always finish your daytime skin routine with a daily moisturizer containing SPF—even if you’re spending most of your day indoors. Sun exposure while driving causes a surprising amount of skin damage [9]. 
• Wear protective clothing – Not all fabrics provide adequate sun protection, so if your days involve a lot of sun exposure, look for fabrics that offer UPF 30 or higher. 
• Avoid peak sun hours – The sun is at its most damaging during the hours of 10 am to 4 pm. At this time of day, it’s best to seek shade, reapply your sunblock, and cover up.

  #3 Reach for Retinol

  Retinols and retinoids are naturally occurring vitamin A derivatives that have been shown to protect collagen peptides from breaking down and help with skin repair [10]. Retinoids can help to boost collagen production, helping to improve the appearance of fine lines and wrinkles. Retinols are the OTC version, while retinoids like tretinoin are available only by prescription. Applying a rich night cream containing retinol once a day can help you build firmer skin over time. 

  Keep in mind:

  • Retinol can increase skin sensitivity, so it’s best used in your nighttime routine
  • Retinol takes time to work—it may take as long as 3 to 6 months to see noticeable changes like increased firmness and improved skin tone
  • You’ll need to keep using your retinol product to maintain your results

    #4 Look for Products Containing CoQ10

    Coenzyme Q10, or CoQ10 for short, is a natural substance produced in the body that helps fight free radicals. Some research has found that it can also increase the production of collagen in human skin cultures [11]. 

    Because of this, products and supplements that contain CoQ10 may be able to improve skin firmness and elasticity by stimulating the genes that make collagen, as well as inhibiting the enzymes that break it down. 

    #5 Add a Splash of Tea

    Green tea extract, that is. The leaves of the green tea plant (Camelia sinensis) are rich in antioxidants and polyphenols, and topical application of green tea extract may help protect collagen from degradation and UV damage [12]. 

    This means that skincare products that incorporate green tea extract can give your skin a boost of protective antioxidants from the outside in.

    #6 Cleanse Your Skin

    That’s right—cleansing really can help keep your skin fresh and firm. How? By removing harmful pollutants that cause damage to your collagen at the cellular level. 

    Your skin is constantly exposed to airborne pollutants in both indoor and outdoor environments. These substances stick to the skin and can be absorbed if you don’t wash them off. In fact, some pollutants are absorbed through the skin almost as easily as they are by inhalation [13]. Once absorbed, these microscopic particles create collagen-weakening free radicals. 

    To protect your skin, be sure you:

    • Add a gentle facial cleanser to your morning and evening skincare routine
    • Never sleep in makeup, which can trap dirt and pollutants on your skin  

    Reveal Your Radiance with PROVEN

    Collagen loss may be a fact of life, but you can slow the process and boost natural production with a few healthy habits—eating well, protecting yourself from sun damage, and keeping your skin clean and moisturized with ingredient-rich skincare products. 

    Ready to do even more to protect your natural glow? Turn to PROVEN for science-based skincare that’s customized for your specific needs. Tell us about your skin, your lifestyle, your collagen intake, and your top concerns, and we’ll create a unique formula that’s specially crafted just for you. 

    Don’t let your skin age faster than you do—let PROVEN Skincare help you look as young on the outside as you feel on the inside.

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