Collagen production is primarily supported by:
- red light
- microneedling
- retinoids (retinol, tretinoin)
- a diet rich in vitamin C and protein
- enough sleep and sun protection (SPF)
And that’s not all. In this article, you’ll find many more ways to support collagen production.
What is collagen?
Collagen is a protein that keeps your skin firm and supple. It also holds your joints, bones, and tendons together. Your body produces collagen on its own, but levels naturally decline as you age. The less collagen you have, the less firm your skin becomes, wrinkles start to appear, and your skin gradually looks worse.
Factors that destroy collagen
UV radiation
UV radiation damages collagen in two ways: it breaks down the collagen your body already has and slows the production of new collagen. Sunlight itself isn’t bad; it also has benefits for us, but you need to protect your skin from it. So wear SPF even when it’s cloudy.
Stress
When you’re under prolonged stress, your body focuses mainly on coping with the stress, and collagen production takes a back seat. The stress hormone cortisol also breaks down collagen. Stress can also make it harder to sleep, and sleep is essential for collagen production.
Lack of sleep
Our bodies regenerate during sleep, and if we don’t get enough, the body has no time to produce collagen. Ideally, you should sleep 7–9 hours.
What to eat to support collagen production
Your body needs two things to produce collagen: protein, which it uses to build collagen, and vitamins and minerals, which help with the process. That’s why it’s worth including the following in your diet:
- Fish, especially oily fish (salmon, sardines, tuna). It provides high-quality protein and omega-3 fatty acids, which help keep your skin hydrated.
- Foods rich in vitamin C: citrus fruits, berries (strawberries, raspberries, blueberries, currants), or bell peppers. Without vitamin C, your body can’t produce collagen.
- Eggs. Egg whites are a good source of protein, while yolks contain zinc.
- Meat (poultry, lean meat). It contains both protein and zinc.
- Legumes, especially beans. They’re a source of plant-based protein and copper, making them a good choice for vegetarians, too.
- Nuts and seeds (walnuts, peanuts, chia, flax). They contain zinc and copper, while walnuts, chia, and flax also contain omega-3s.
Zinc and copper are important for collagen because they help repair tissue, and copper also strengthens collagen fibers.
What should you avoid?
Sugar is particularly harmful to collagen. When you eat a lot of it, sugar binds to collagen fibers in your body. This process is called glycation. The fibers then become stiff and brittle, your skin loses elasticity, and wrinkles form more easily.
It’s also worth limiting ultra-processed foods, such as sweets, sugary drinks, white bread, chips, and ready meals. They often contain a lot of sugar and salt but few of the nutrients your body needs to produce collagen. You don’t have to cut them out completely; just don’t make them the foundation of your diet.
Homemade broth
You can also prepare a source of collagen at home. When bones are simmered for a long time, collagen is gradually released into the broth and turns into gelatin. You can portion the broth into bags and freeze it. Then all you have to do is heat up and drink a cup each day.
Supplements to support collagen production
Hydrolyzed collagen
You can get it in liquid, powder, or tablet form. In the body, it breaks down into small peptides that may signal your skin to start producing its own collagen.
Vitamin C
Without vitamin C, your body can’t produce collagen. It’s one of the essential building blocks, so make sure you get enough.
How to support collagen production
Now that we’ve covered the basics, let’s look at what can really boost collagen production. All of these methods are backed by scientific studies.
Microneedling
Microneedling is a procedure in which tiny needles create small punctures in the skin. Your body notices them and starts repairing and healing them. This also stimulates the production of new collagen. It works much like when you scrape your knee and your body heals the wound on its own. You can microneedle at home, too, but it’s better to leave it to a professional. If you’re interested in exactly how it works and how to get started, read our article on microneedling at home.
Red light therapy
During red light therapy, red or infrared light shines on you. It penetrates the skin and reaches the cells, giving them energy so they start producing more collagen. This method is also well supported by studies and is used for anti-aging by celebrities such as Kim Kardashian and Victoria Beckham. You don’t need to go anywhere for it; you can simply treat yourself at home using a red light panel. To find out more, read about how red light therapy works.
Retinoids (retinol, retinal, and tretinoin)
This is probably the most well-established way to produce new collagen, mainly because it has been used for the longest time. Here, we’ll focus mostly on tretinoin, because it’s the strongest and therefore the most effective of them all. Tretinoin is a form of vitamin A that helps your skin in three ways. It stimulates skin cells to produce more collagen. It also protects the collagen you already have, so it doesn’t break down as quickly, for example, due to sun exposure. And it speeds up skin renewal, leaving your skin smoother and fresher-looking.
Hyperbaric oxygen therapy
Not many people know about this method, but it’s starting to emerge as a trend in the US. During this therapy, you sit in a pressurized chamber and breathe pure oxygen. The higher pressure allows much more oxygen than usual to enter your body. This method is used mainly to support regeneration. However, it has also been found to significantly affect collagen production.
How long until you see results?
When you start doing everything we’ve discussed here, changes will begin almost immediately beneath the surface of your skin. But visible results take longer, around 2–3 months. Doing something just once isn’t enough; you need to do everything regularly. It’s just like exercise. You can’t expect to see results after one workout; you have to keep at it regularly.
Conclusion
If you want to support collagen production, it’s important to start with the basics, such as a healthy diet, sun protection, enough sleep, and less stress. Then move on to proven methods such as red light, microneedling, or retinoids.
Sources
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FISHER, G. J., DATTA, S. C., TALWAR, H. S. et al. Molecular basis of sun-induced premature skin ageing and retinoid antagonism. Nature. 1996, vol. 379, no. 6563, pp. 335–339. DOI: 10.1038/379335a0.
GRIFFITHS, C. E. M., RUSSMAN, A. N., MAJMUDAR, G. et al. Restoration of collagen formation in photodamaged human skin by tretinoin (retinoic acid). New England Journal of Medicine. 1993, vol. 329, no. 8, pp. 530–535. DOI: 10.1056/NEJM199308193290803.
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