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How to Increase Collagen in Your Face Naturally: Foods, Habits and What Really Works

Posted by Bel Essence on Jun 18th 2024

Collagen is the protein behind firm, smooth, bouncy skin, and everyone seems to be trying to get more of it. But do collagen creams work? Are supplements worth it? And what's the best way to boost collagen naturally?

Here's what science says about how to build collagen, protect the collagen you have, and help your face stay firm and youthful.

What Is Collagen?

Collagen is the most abundant protein in the body, making up about a third of all our protein. It's the foundation of skin, bones, muscles, tendons and ligaments, and it's sometimes called the "glue" that holds the body together. In skin, collagen fibers in the dermis provide strength, firmness and structure, while elastin provides stretch.

Our bodies make collagen continuously, but production starts to slow in our mid-20s, and existing collagen breaks down faster with age. After menopause, collagen loss speeds up significantly. The result is thinner skin, fine lines, wrinkles and sagging, and weaker joints and connective tissue too.

How to Build Collagen Naturally: Collagen-Boosting Foods

Your body builds collagen from amino acids, using vitamins and minerals as helpers. Eating the right building blocks gives your body what it needs.

Vitamin C

Vitamin C is essential for collagen production. It's a required cofactor for the enzymes that stabilize collagen molecules, and it boosts collagen gene expression (The Roles of Vitamin C in Skin Health).

Food sources: citrus, strawberries, kiwi, guava, bell peppers, broccoli, pineapple, black currants, watermelon

Proline and glycine

These amino acids make up a large share of collagen's structure (Roles of dietary glycine, proline, and hydroxyproline in collagen synthesis).

Food sources: egg whites, gelatin, bone broth, dairy, wheat germ, soy, beans, cabbage, asparagus, mushrooms

Copper

Copper activates lysyl oxidase, an enzyme that cross-links collagen and elastin fibers so they're strong and stable (Copper and the synthesis of elastin and collagen).

Food sources: shellfish, sesame seeds, cashews, lentils, cocoa, mushrooms, organ meats

Zinc

Zinc supports collagen synthesis and skin repair.

Food sources: oysters, beef, pumpkin seeds, chickpeas, lentils

Vitamin A and carotenoids

Vitamin A supports skin cell renewal and collagen production.

Food sources: carrots, sweet potato, pumpkin, mango, papaya, leafy greens

Anthocyanins

These antioxidant pigments help protect collagen from free-radical damage.

Food sources: blackberries, blueberries, raspberries, blackcurrants

Enough complete protein

Your body needs all nine essential amino acids. And yes, you can get everything you need from a well-planned plant-based diet by combining legumes, whole grains, nuts and seeds.

What Breaks Down Collagen?

Building collagen is only half the job. Protecting it matters just as much.

Do Collagen Supplements Work?

When you eat collagen, your digestive system breaks it down into amino acids and small peptides. Your body then uses those to build its *own* collagen wherever it's needed. Encouragingly, research supports supplements: a 2023 meta-analysis in *Nutrients*, Effects of Oral Collagen for Skin Anti-Aging, found that hydrolyzed collagen supplements improved skin hydration and elasticity compared with placebo. Another meta-analysis in the *International Journal of Dermatology* reached similar conclusions.

Keep in mind that supplements provide the same basic building blocks as a protein- and nutrient-rich diet. A collagen-friendly diet delivers many of the same benefits, along with fiber and antioxidants.

Does Collagen Cream Work?

Here's the catch: the collagen molecule is too large to penetrate the skin. Collagen in a cream mostly sits on the surface, where it acts as a moisturizer. That plumps skin temporarily and makes it *look* smoother.

To actually increase collagen in your face, choose topicals with ingredients that tell your skin to make more of its own:

  • Bakuchiol: a plant-based retinol alternative shown to boost collagen-related gene activity and improve wrinkles (Br J Dermatol)
  • Gotu kola (centella asiatica): triterpenoids that stimulate collagen synthesis
  • Vitamin C: essential for collagen formation and protective against UV damage
  • Antioxidants such as green tea, pomegranate and turmeric, which protect existing collagen

How to Increase Collagen in Your Face: Daily Checklist

  1. Wear sunscreen every day.
  2. Eat vitamin C and protein at every meal.
  3. Cut back on added sugar.
  4. Don't smoke.
  5. Use a collagen-supporting serum (bakuchiol, vitamin C or gotu kola).
  6. Moisturize morning and night.
  7. Sleep 7 to 9 hours. Skin repairs itself overnight.

Bel Essence Collagen-Supporting Skincare

For more firming strategies, read Sagging Skin: How to Improve Skin Elasticity Naturally, or shop the anti-aging collection.

FAQs: How to Increase Collagen

What foods boost collagen the most?

Foods rich in vitamin C (citrus, berries, peppers), protein (eggs, legumes, fish, dairy), copper (shellfish, cashews, sesame) and zinc (pumpkin seeds, chickpeas) give your body the building blocks it needs.

Do collagen creams work?

Collagen molecules are too large to penetrate skin, so collagen creams mainly moisturize. Ingredients like bakuchiol, vitamin C and gotu kola help skin make more of its own collagen.

How long does it take to increase collagen?

Most studies show measurable changes after 8 to 12 weeks of consistent supplements or topical treatment.

References