What Stimulates Collagen In The Skin

Collagen In Skin: 11 Tips To Promote Natural Collagen Production*

Contributing writer

Past Kirsten Nunez, K.Due south.

Contributing author

Kirsten Nunez is a health and lifestyle announcer based in Beacon, New York. She has a Primary of Science in Diet from Texas Woman's University and Bachelor of Science in Dietetics from SUNY Oneonta.

Medical review by

Keira Barr, One thousand.D.

Board-certified dermatologist

Keira Barr is a dual board-certified dermatologist and founder of the Resilient Health Institute.

Paradigm by Hannah Criswell / Stocksy

Last updated on July 25, 2021

As the chief structural component of the skin, collagen rightly warrants all of the attention it gets. The protein, afterward all, is the architecture that helps the skin stay business firm and supple. But as nosotros get older, our levels of collagen will inevitably decline—starting in our 20s and and so about ane% a yr after. This is a natural office of aging, and honestly, it'due south impossible to completely halt the process. But past practicing certain lifestyle habits, you can help your trunk produce its own collagen while protecting what you lot already have.*

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Eat a nutrition rich in antioxidants.

Since we all know beauty comes from within, your dietary habits are at the forefront of collagen production. This includes regularly eating foods rich in antioxidants, which neutralize free radicals that would otherwise crusade oxidative stress in the pare. Otherwise, without enough antioxidants in the body, oxidative stress can lead to collagen degradation and wrinkle formation.

To make sure you're getting plenty antioxidants, aim to eat a rainbow of whole fruits, vegetables, legumes, herbs, nuts, and seeds. (The more than colorful your plate—the better.) Produce high in vitamin C—like red bell peppers, broccoli, and oranges—are particularly of import. In add-on to being a powerful antioxidant, "Vitamin C is a necessary cofactor in collagen synthesis,"* says Brittany Modell, M.Due south., R.D., CDN. This essential nutrient is actually required by specific enzymes involved in collagen formation on the daily.* Without enough vitamin C, the enzymes tin can't practice their thing, leading to accelerated collagen breakdown.*

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Take a collagen supplement.*

A collagen supplement will internally promote collagen product.* When collagen is hydrolyzed, or cleaved down into collagen peptides, your body is able to absorb it easier. From at that place the peptides travel throughout your body, aiding collagen and elastin production by stimulating fibroblasts (AKA skin cells).*

By supporting your natural collagen levels, you might run into benefits ranging from joint condolement and improve workouts, to improved gut health.* Most notably for dazzler fans, however, are the skin intendance benefits: Clinical trial research shows that collagen supplements support peel elasticity and overall hydration.*

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Add together egg whites to your dietary rotation, as they are rich in proline, ane of the near prevalent amino acids in collagen, says Modell. (This is not to say you can't eat the whole egg, if you and then choose, simply the egg white is where you'll observe full-bodied proline.) Proline is necessary for collagen synthesis, strength, and construction. Specifically, the circadian structure of proline plays a major role in the structural toughness of collagen molecules.

In addition to egg whites, foods similar salmon, barley, and wheat are particularly high in proline. Eggs and salmon for breakfast, anyone?

Limit your intake of refined carbohydrates.

Cutting back on refined carbs is also a wise move. In the body, "refined carbohydrates are quickly metabolized to sugar," explains Monica Auslander Moreno, Thousand.S., R.D., LDN, nutrition consultant for RSP Diet. Saccharide then damages the bonds between collagen fibers, making them difficult to repair. This process creates advanced glycation end products, or AGEs, which coincidentally contribute to premature peel aging. It happens even faster when the torso'south blood saccharide levels are elevated over the long term.

Now, there's no impairment in enjoying the occasional sugary treat. Merely if yous have a sweet tooth, endeavor reaching for other sources similar nighttime chocolate, fruit, or toasted kokosnoot flakes. (If you lot're the DIY blazon, try these mouthwatering fudgy chocolate avocado blender muffins.)

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Protect your peel from UV radiations.

When it comes to collagen production—and skin health in general—besides much UV radiation is 1 of your worst enemies. "UV rays create free radicals, [which] are missing an electron, making them unstable equally they try to steal an electron from a good for you molecule," explains Emily Davis, holistic licensed esthetician. And as these gratis radicals scavenge for electrons, they can seriously mess with the basic properties of collagen. The result? Extensive collagen damage, causing wrinkling and easy bruising due to impaired cell response in the skin.

To safeguard your collagen, make sunscreen a priority. "Zinc oxide is the safest topical protection [for both] our bodies and the environment," notes Davis. "It'southward also very healing and nourishing for our skin as it's rich in minerals."

If y'all fume cigarettes, quitting is one of the best things yous can do for the body's natural collagen synthesis. (And if you don't fume? Don't first!) First, smoking causes the skin to produce excess free radicals—and therefore, oxidative stress—causing less collagen synthesis and more collagen deposition. That's not just information technology, nevertheless. "Smoking causes constriction of claret flow to your skin, [making] the skin more sensitive to UV light," explains Russell Jaffe, Thou.D., Ph.D., CCN. This deprives "your skin of the necessary oxygen and nutrients, leaving the peel vulnerable to pollutants," he adds.

Smoking also harms collagen via the allowed system. "Tobacco fume reduces immune response and induces metalloproteinase, an enzyme that degrades collagen," says Jaffe. This damages fibers of collagen and elastin, some other important skin protein, causing flabby and loose pare.

To add insult to (skin) injury, "smoking depletes the trunk of vitamin C," adds Davis. This deprives collagen of its essential cofactor, paving the way for degradation.

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Consume booze mindfully.

If you potable alcohol, be mindful of your consumption. According to Jaffe, "excessive alcohol consumption tin increase the production of free radicals." Information technology as well thwarts the body'due south natural defenses against complimentary radicals by diminishing antioxidants in the body. As a result, oxidative stress and inflammation are exacerbated, says Jaffe.

Over fourth dimension, this oxidative stress tin can have a toll on your existing collagen. It also decreases the ability of fibroblasts, a blazon of cell that produces type I collagen. (This kind of collagen is the virtually abundant protein in the trunk.) Plus, excessive alcohol intake can disrupt assimilation of vitamin C, further contributing to poor collagen synthesis.

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Utilise antioxidants topically.

To boost your torso'south collagen production, reach for products with antioxidant ingredients. A popular choice is retinol, which prevents collagen breakup and stimulates fibroblasts, according to Davis. However, "retinol should be used mindfully," she warns. "If overused, it can cause skin sensitivity by disrupting the invisible barrier that resides on the tiptop of our pare." It's also possible to find gentle retinol products (and alternatives) on the market.

Other significant antioxidants include vitamins C and Due east, which piece of work best together. Vitamin C regenerates vitamin E, while vitamin East returns the favor past increasing its stability.

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If you can afford facials—monetarily or fourth dimension-wise—there are a few specific types of facials that have been shown to assistance collagen production. First up: microneedling. This treatment uses a roller with tiny needles that make superficial pricks in the epidermis. The idea is that these spur your peel'south natural healing reaction, which increases collagen production. The handling can be quite uncomfortable, even so, besides as potentially damaging if non done correctly, then e'er get it done by a licensed professional person. (Never DIY this ane!)

Another style to increase collagen product is through peels. Glycolic peels tend to be the best for collagen, as research shows the ingredient tin can stimulate fibroblasts. Finally, cherry light therapy facials have been shown to stimulate collagen product in research; however, it'south not fully understood why or how.

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Consume aloe vera gel.

When taken internally, "aloe can contribute to collagen elasticity and peel moisture retainment," says Moreno. A small human being report found that aloe vera supplementation increased collagen content in the skin. It contains molecules called sterols, or steroid alcohols, that work against certain types of collagen-degrading metalloproteinases. Some other human study found like results, observing enhanced collagen production and wrinkle improvement after aloe gel intake.

Aloe vera can exist consumed as a capsule or juice, but some people like to blend the gel into their smoothies for a refreshing, cooling drinkable. However, "aloe tin interact with certain supplements or medications, so it's wise to [talk] to your physician," says Moreno.

11. Get enough sleep.

There's no doubt good sleep is essential for good skin. Slumber deprivation induces oxidative stress and lowers antioxidant defenses, making the trunk vulnerable to oxidative harm. Additionally, losing sleep increases cortisol, your stress hormone, which breaks downward collagen. Finally, this study found a link betwixt shut-eye and collagen production.

Here's the bargain: When the pare is exposed to stressors like UV radiation or alcohol, thinner "sacrificial" collagen fibers degrade. Only during sleep, these fibers repair themselves before merging with other thicker, permanent fibers. In other words, like many biological functions in the body, collagen synthesis seems to be regulated by the circadian rhythm.

The bottom line.

Permit's face it: Crumbling is a normal part of life. So instead of trying to stop the aging process, why not look for ways to promote healthy aging? By practicing these habits on the regular, you lot can requite your body the tools it needs to support collagen synthesis on its ain.*