There are so many ways that our natural collagen production is impacted. For some, our genetics work against us, and we naturally produce less collagen. For others, it may be because of environmental factors like growing up in a home with second-hand smoke or a job that requires us to work long hours in the sun.
Whatever the cause, the question everyone comes back to is always, “Is there a way to naturally boost collagen production?” The short answer to that question is, yes. You can boost and restore collagen production in your body. Here are some things you can do to help promote healthy collagen levels in your body:
Take a collagen supplement
One of the most accessible ways to increase collagen production is to add a high-quality collagen supplement to your diet.
Collagen supplements—or more specifically, hydrolyzed collagen supplements—have been shown to promote collagen production. These supplements are made of collagen peptides, which are short chains of amino acids that make up collagen but are small enough to be absorbed easily by your body. Hydrolyzed collagen can therefore be easily absorbed and circulated around the body, depositing where the body needs it most.
But collagen does more than promote your body's natural production; it also helps temper some of the causes of collagen's decline, such as free radical damage and oxidative stress. Collagen's anti-inflammatory powers come from the role that it plays in our gut health. A healthy gut can reduce inflammatory processes throughout the whole body. Poor gut health, on the other hand, leads to stomach lining permeability, where particles can leak into the rest of the body, which then triggers inflammation in the body. Collagen has been shown to support the gut's lining and has key amino acids for gut health.
It’s also worth noting that you can only enjoy the benefits while you are taking supplements. As soon as you stop supplying your body with collagen, effects may disappear.
Sun protection
Among all environmental factors, solar UV radiation is the most important in premature skin aging, a process accordingly termed photoaging. The radicals released by UV radiation are very harmful. Not only for the health of the skin but for the health of our whole body. By using a facial moisturizer with SPF every day, you reduce the risk of:
Sunburn
Premature skin aging
Skin cancer
The appearance of sun damage on the face (hyperpigmentation)
Make sure you use sun cream every day. UV rays are present all year round, even when it is cloudy, and temperatures drop below zero. UVA rays (mainly responsible for skin aging) also penetrate through window panes. Sunscreen is one of the most important anti-aging skin care products, since UV exposure is a direct hit to collagen in your skin.
A Healthy lifestyle
A healthy lifestyle is not only a good cue for slower external aging but also relates to other aspects of health. A balanced and varied diet will ensure that not only your skin is healthy but also your body. A healthy diet is necessary to provide the body with the necessary building blocks for optimal functioning. To produce collagen, your body needs nutrients from protein-rich food as well as vitamin C, zinc, and copper. You can help your body by adjusting your diet to provide it the necessary building blocks. Beef, chicken, fish, eggs, dairy products, and beans are all rich in protein.
Although collagen is mostly touted by many as a ''beauty'' supplement, it is much more than that. It's a protein that can be found throughout the body and, among other things, keeps the musculoskeletal system working well.
In addition to a balanced diet and sufficient intake, it is also important to be able to manage stress. Reducing the amount of stress in our lives is crucial in the fight against premature skin aging. Also try to avoid airborne pollution to this list and definitely avoid smoking. These are really good lifestyle choices for your overall health and will assist in preventing skin collagen decline.
Eat antioxidants, especially vitamin C
Antioxidants like vitamin C fight free radical damage. More specifically, whether taken internally or applied to the skin, antioxidants can reduce collagen breakdown by decreasing the amount of free radicals in the skin. Vitamin C, in particular, has been found in research to support the production of collagen and to help manage its stability. Vitamin C is a necessary co-factor to produce healthy collagen, and without it, new collagen cannot be properly made.
Emphasize foods that are especially rich in the following:
Vitamin C including bell peppers, citrus, kiwi, berries, papaya, brussel sprouts, mango etc.
Vitamin E including seeds and nuts, avocado, spinach, swiss chard, butternut squash
Green tea polyphenol antioxidants
Fresh fruits and veggies in a range of colors (which equate to a range of nutrients and antioxidants)
Spices such as turmeric, and
Beta-carotene found in orange and deeply pigmented fruits and veggies including winter squash, carrots, dark leafy greens, apricot and mango.
The Bottom Line:
There's only so much you can do to slow the natural decline of collagen in your skin. But knowing the factors you can control, like avoiding UV damage and doing your best to support your collagen production like taking a supplement, can go a long way toward giving you healthy-looking, firm skin in the future.
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