How to Increase Collagen

Collagen is an important protein in your skin and connective tissues. Among its many functions, it is responsible for giving skin its strength and elasticity. Loss of collagen is a cause of wrinkles. While collagen production declines with age, you may be able to increase your body's collagen production in a variety of ways. One way to boost your body’s collagen is by eating foods that support natural collagen production. Skincare products containing antioxidants and collagen-boosting components may increase collagen in your skin, but more research is needed. You can also increase collagen by taking a supplement.

Method 1

Method 1 of 3:

Increasing Collagen through Diet

1
Focus on key nutrients. Certain nutrients can help your body to produce more collagen, so make sure that you are including a good balance of vitamins and minerals. Some essential nutrients for collagen production include:
- Foods containing antioxidants.^{[1]XExpert SourceAdarsh Vijay Mudgil, MD
  Board Certified Dermatologist & DermatopathologistExpert Interview. 8 October 2020.}
- Amino acids, such as from animal products like meat, milk, and eggs.
- Proline, such as from gelatin, cottage cheese, and beef.^{[2]XResearch source}
- Anthocyanidins, such as from blue corn, eggplant, and concord grapes.^{[3]XResearch source}
- Vitamin C, such as from citrus fruits, peppers, and tomatoes.
- Copper, such as from oysters, kale, and shiitake mushrooms.^{[4]XResearch source}
- Vitamin A, such as from sweet potatoes, carrots, and dark leafy greens.^{[5]XTrustworthy SourcePubMed CentralJournal archive from the U.S. National Institutes of HealthGo to source}
Cruciferous vegetables contain sulfur, which is important for collagen production. Try eating between two and three servings of sulfur-containing vegetables each day, like kale, broccoli, or cauliflower.^{[6]XResearch source}
Legumes like beans and lentils also contain sulfur. Add several servings of legumes to your diet each week. Try eating beans and rice for dinner or a lentil stew for lunch. Consuming these foods can help your body optimize its collagen production.^{[7]XTrustworthy SourcePubMed CentralJournal archive from the U.S. National Institutes of HealthGo to source}
Isoflavone-rich soy products can increase your collagen production. Soy consumption can increase in the amount of collagen in your skin. It can also boost skin elasticity. Try soy products including tempeh, tofu, soy milks, and soy cheese.^{[8]XTrustworthy SourcePubMed CentralJournal archive from the U.S. National Institutes of HealthGo to source}
Eggs are a great source of collagen. They also provide the proper mix of amino acids needed to support the development and maintenance of connective tissue in the human body. Cooking can interfere with an egg’s membranes, so an egg collagen supplement is the best way to go. However, you can still get collagen by eating eggs.
^{[9]XExpert SourceAdarsh Vijay Mudgil, MD
Board Certified Dermatologist & DermatopathologistExpert Interview. 8 October 2020.} It is important that your skin and body remain hydrated if you are trying to increase your collagen production. Staying hydrated will support collagen production. Aim for at least eight 8-ounce glasses or about two liters per day.
Vitamin C is important for collagen production in the body. The best way to get vitamin C is by eating foods rich in this important nutrient. You can get your daily dose of vitamin C by eating foods like strawberries, strawberries, and bell peppers.^{[10]XTrustworthy SourceMedlinePlusCollection of medical information sourced from the US National Library of MedicineGo to source}
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Method 2

Method 2 of 3:

Boosting Collagen through Supplements

1
Take a daily collagen supplement. Collagen supplements may help boost collagen in your body. You can opt for a supplement that comes in pill form, or for a powder that you stir with water or add to a smoothie. Make sure you take the supplement regularly for best results.^{[11]XTrustworthy SourcePubMed CentralJournal archive from the U.S. National Institutes of HealthGo to source}
- Talk to your doctor before starting to take a collagen supplement.
Collagen from fish can be quickly absorbed by the body. Because of this, it is considered one of the best sources of collagen for humans. Look for a supplement that also includes vitamin C, which will help with absorption.
If you are a vegetarian, or if you do not want to consume a collagen supplement made from animals, you should try an egg-based alternative. These supplements are made from egg shell membranes and can help your body build collagen.^{[12]XResearch source}
These supplements are made from the skin, bones, and muscles of cows. Opt for a bovine collagen supplement that is made from grass-fed cows. If possible, go for a supplement that is also organic.^{[13]XResearch source}
While the best way to get vitamin C is through foods rich in this nutrient, you can also take a supplement. Aim for one that is food-based and contains at least 75 mg of vitamin C.^{[14]XTrustworthy SourceMedlinePlusCollection of medical information sourced from the US National Library of MedicineGo to source}
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Method 3

Method 3 of 3:

Boosting Collagen with Skincare

1
Try a facial massage. Getting a professional facial massage, or giving yourself one in the comfort of your own home, may help stimulate collagen production and boost your circulation. Try gently massaging your face with your fingertips, using gentle upward circular motions. Start at your jawline and slowly move up to your forehead.
- Try giving yourself a facial massage once per week.
^{[15]XExpert SourceAdarsh Vijay Mudgil, MD
Board Certified Dermatologist & DermatopathologistExpert Interview. 8 October 2020.} Topical vitamin A, also known as retinol, might increase collagen in your skin. Talk to your doctor about a prescription for topical retinol. You can also purchase retinol treatments over the counter, but these creams and lotions will have a lower concentration of retinol in them.^{[16]XTrustworthy SourcePubMed CentralJournal archive from the U.S. National Institutes of HealthGo to source}
Antioxidant lotions, creams, and serums that contain vitamin C may increase collagen levels in your skin. Talk to your dermatologist about the best options for your skin type and texture. You can also purchase over the counter skincare products that contain vitamin C.^{[17]XTrustworthy SourcePubMed CentralJournal archive from the U.S. National Institutes of HealthGo to source}
4
Go for skincare products that contain polypeptides. Applying products to your skin that contain polypeptides may stimulate the synthesis of collagen in your skin. Try applying a penetrating polypeptide serum before your moisturizer, or a moisturizer that contains polypeptides.^{[18]XTrustworthy SourcePubMed CentralJournal archive from the U.S. National Institutes of HealthGo to source}
- Look for a collagen stimulating polypeptide like matrixyl on your skincare product ingredients list.
Exfoliating your skin can help to boost collagen production as well. Try using an exfoliating facial cleanser in place of your normal cleanser once per week. You can also use an exfoliating body scrub once per week.
6
Protect yourself from things that can deplete collagen. There are certain substances and activities that may deplete the collagen in your skin. Do your best to avoid these substances and activities. Things that may deplete collagen include:^{[19]XResearch source}
- Smoking. Quit smoking if you are a smoker! Smoking damages more than just your skin.
- Exposure to sunlight. Always wear a SPF-30 or zinc sunscreen when you spend time outside in the sun.^{[20]XExpert SourceAdarsh Vijay Mudgil, MD
  Board Certified Dermatologist & DermatopathologistExpert Interview. 8 October 2020.} Wearing a wide brimmed hat can also help to protect the skin on your scalp and face from the sun.
- Exposure to pollution. Avoid going outside on extra smoggy days. Exposure to pollution can also deplete the collagen in your skin.
- High sugar consumption. Limit the amount of sugar in your diet to avoid depleting your skin’s collagen by consuming too much sugar.^{[21]XResearch source}
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How can I protect the collagen in my skin?
Adarsh Vijay Mudgil, MD
Board Certified Dermatologist & Dermatopathologist
Dr. Adarsh Vijay Mudgil is a board certified Dermatologist, Dermatopathologist, and the Owner of Mudgil Dermatology, a state-of-the-art dermatology practice based in New York, New York. As one of the few dermatologists in the area to achieve board certification in both dermatology and dermatopathology, Dr. Mudgil specializes in all aspects of medical, surgical, and cosmetic dermatology. He received his Bachelor's degree with Phi Beta Kappa honors from Emory University and earned his Doctor of Medicine (MD) with Alpha Omega Alpha honors from the Stony Brook University School of Medicine. In medical school, Dr. Mudgil was among a handful of students nationwide to receive a coveted Howard Hughes Medical Institute Fellowship and Scholarship. He then completed his residency in dermatology at the Mount Sinai Medical Center in Manhattan, where he served as chief resident. Additionally, Dr. Mudgil went on to complete a fellowship at the prestigious Ackerman Academy of Dermatopathology. He is a fellow of the American Academy of Dermatology, the American Society for Dermatologic Surgery, and the American Society of Dermatopathology. Dr. Mudgil is also a member of the Mount Sinai School of Medicine teaching faculty.
Adarsh Vijay Mudgil, MD
Board Certified Dermatologist & Dermatopathologist
Expert Answer
I suggest you wear sunscreen whenever you go outside. Besides that, taking good care of your body and eating a diet rich in antioxidants will help.
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