How to increase collagen in the body

What is collagen?

Collagen is the most common protein found in the body. It is found in tendons, fat, and ligaments, among other places. It helps our body parts hold together, which is crucial to the strength of our bone structure. When collagen levels are healthy, the collagen-containing cells take on a firm, youthful appearance

What Impacts Our Collagen Levels?

Our collagen peaks around 25-34 years old before beginning to naturally decrease, resulting in a higher likelihood of thinning skin, loss of elasticity, and the formation of wrinkles.2

Ways to Boost Collagen Production in the Body

Through

Proline

egg whites, wheat germ, dairy, mushrooms, asparagus

Glycine

chicken skin, gelatin, pork skin, bone broth

Vitamin C

Citrus, bell peppers, berries

protein-rich diet

as it provides a solid amino acid profile for making new structural protein

1. Add Retinoids, the Gold-Standard Topical, to Your Routine

12 weeks

Retinoid/retinol are vitamin A derivatives that upregulate genes involved in collagen production. “Research shows an improvement in facial wrinkles after applying retinol for 12 weeks,” says Chwalek, referring to a study published in March 2016 in the Journal of Cosmetic Dermatology.

2. Try Bakuchiol if Retinoids Are Too Harsh

Bakuchiol is a natural alternative to a retinol/retinoid, and is thought to similarly stimulate skin cell turnover to rev collagen production with less of a risk of irritation, according to a study published in June 2018 in the British Journal of Dermatology. “This may be particularly good for people with sensitive skin,” Dr. Garshick says.

3. Protect Collagen With Topical Vitamin C

Slather on a vitamin C serum in the morning. The vitamin is an antioxidant that protects the collagen in your skin against UV damage, says Chwalek. More than that, she says, it triggers collagen formation and stabilizes the collagen proteins in skin.

4 . Pack in Peptides

Peptides are a short chain of amino acids that serve as the building blocks of proteins, according to Paula’s Choice. Products with peptides, Garshick says, “have been shown to help promote collagen and elastin in the skin, improving firmness.” (Indeed, past research establishes this collagen-boosting effect!)

5. Slather on Sunscreen Every Morning

Sunscreen is vital for skin cancer prevention — but also for keeping skin young and springy. “UV exposure can lead to the breakdown of collagen, which can lead to the appearance of fine lines and wrinkles, so you’re never too young to start wearing sunscreen regularly,” says Garshick. The American Academy of Dermatology recommends choosing a broad-spectrum sunscreen with SPF 30 or higher.

6. Then Reapply Sunscreen Throughout the Day

Sunscreen lasts for two hours, says Garshick. “While making sunscreen a part of your daily routine is essential, it’s also important to reapply throughout the day, especially on days with extended sun exposure,” she says. Check the label on your product; reapplication recommendations vary, though the Skin Cancer Foundation recommends doing so every two hours.

7. Don’t Forget Below Your Chin

In your collagen-preserving sunscreen routine, don’t forget your neck, chest, and the back of your hands, says Garshick: “These areas can see the effects of cumulative sun damage, as the skin in these areas is thinner and therefore more likely to show the effects of aging,” she says.

8 . Sport Shades to Protect Around Your Eyes

To discourage crow’s feet from forming, wear sunglasses. Wraparound shades stop UV rays from sneaking in around the sides. The good news is that even cheap sunglasses will protect against both UVA and UVB rays, according to the Centers for Disease Control and Prevention.

9 - DON’T SMOKE — AND STOP IF YOU DO

Smoking cigarettes ages your skin in a variety of ways. “Smoking decreases blood flow and oxygen to the skin. It also creates toxic free radicals that damage collagen and elastin fibers, and sop up antioxidants in the skin,” says Chwalek. Ultimately, this speeds up wrinkle formation, and past research shows the habit ages your skin faster.

10 . Limit Your Added Sugar Intake

A diet rich in sugar promotes the formation of advanced glycation end products (aptly called AGEs) that break down collagen, says Chwalek. Limit sugar consumption by reading the back of food labels and looking at either the “added sugar” line in the nutrition label or reading the ingredient list

Good Sleep = Good Skin

The formula is exactly correct because good sleep is said to promote good skin. Beauty sleep which feels fancy is true because sleep is directly related to glowing skin and the creation of human growth hormone. Collagen actually increases its level in the body once you start getting good sleep at night. It is important to note that at least 7 hours of sleep is necessary for collagen production.

2. Lifting Weights

It may feel like how lifting weight is related to collagen production. But, a major truth that lies behind is that lifting heavy weights is said to increase collagen in the bones. There are different types of workouts that you should focus on for boosting collagen production. Squats, rows, bench press, and deadlifts are some workouts you should focus on for increasing collagen. The high-intensity workout stimulates the production of collagen.

3. Fasting but Only for Water

Does this sound weird? Well, water-only fasting is encouraged if you want to boost collagen production in your body. Drink water for straight 18 hours and don’t eat anything between that time. It is recommended to drink water for an hour or so but it must be only water.

When you will fast for water only the body will enter a phase which is called Autophagy. This phase breaks down all the proteins and even collagen produced in the body. After the fast ends arrange a full healthy meal and it will produce intense collagen as a result.

4. Steam Bath Therapy

You cannot even imagine increasing collagen production by adopting this way. Studies have revealed that steam therapy which is usually known as the sauna has the ability to increase HGH and collagen production. The desiccated infrared sauna is ideal because the waves produced are infiltrated deep inside the body. The deeper they go the more collagen is produced.

5 . Cryotherapy

This may be typically a new word in your dictionary because the term is not so famous. Cryotherapy is basically an extreme cold situation kind of therapy that has astonishing anti-aging benefits. It is said to increase collagen production to the next level. The therapy is all about divulging your entire body except your face in a chamber which is filled with nitrogen. The temperature in the chamber is as cold as -130 degrees C.