What’s the first thing that comes to mind when we talk about wrinkle reduction and younger-looking skin?
Collagen, of course.
What is Collagen?
Collagen is the most abundant protein in our body, especially type 1 collagen. It’s found in your skin, bones, muscles, tendons, gut, blood vessels and even your teeth.
How to Increase Collagen Production – Naturally
Plastic surgery is expensive, Botox is not only poison voluntarily injected in your body but often results in the infamous “Oscar freeze”, and all those skincare products, creams, and serums hardly do anything to your collagen-starving face.
Are there any foods, vitamins, and minerals that boost collagen creation?
Yes, there are.
You’ll find them all here.
Here we go:
Restoring Collagen in Your Skin – What Works?
Before we get into the most effective natural collagen sources, let’s get one thing clear:
There are 2 ways to stimulate collagen and elastin formation in our skin.
One works, the other one doesn’t.
1. From the Outside (collagen creams etc)
2. From the inside (“Encouraging” your body for more collagen synthesis – natural collagen boosters).
Can you guess which way works and which doesn’t? I bet you can.
Keep reading to find the ultimate ways to gain more collagen and rejuvenate your skin – naturally.
Why Collagen Creams Are a Waste of Money
Hope in a jar.
That’s what the expensive collagen creams are for most of us. They promise to reduce wrinkles and plump up your skin, but scientists say they are wasted-money in a jar.
The collagen molecules in these creams are simply too large to penetrate the skin.
They just sit there on your face, drinking coffee and chatting, until they are washed off your face down the drain, along with your hard-earned money.
4 BEST Ways to Increase Collagen Production – Naturally
Collagen is critical to keep your skin healthy and elastic and give it a plump, youthful look.
Collagen production declines with age.
This doesn’t mean that we have to surrender to time.
There are a few remarkably effective and natural ways to boost collagen in your skin and make it as glowing as it can possibly be.
Combine the 3 ones below, and you have your fail-proof formula to boosted collagen levels (and younger-looking skin!
1. Collagen-Boosting Foods
Don’t worry, you won’t have to start eating shark teeth salad or anything like that.
There are a few little-known foods and food-combinations that improve natural collagen production in your body.
1. Blueberries contain phytonutrients that help collagen fibers link together in a way that helps your body produce collagen.
They are organic compounds that plants produce to keep themselves “perky”, and apparently not just them.
2. Dark Leafy Greens – spinach, Kale and Swiss Chard are all rich in vitamin C and A and encourage the body to produce more collagen.
You’ll also enjoy their other benefits – cancer protection being just one of them.
3. Garlic – a few studies have shown that vegetables containing sulfur, which garlic has abundantly, rebuilds collagen in your joints and skin.
Garlic also contains taurin and lipid acid, which support damaged collagen fibers.
Cabbage, onions, and fish are also sulfur-rich.
4. Eggs & Mango – eggs are naturally rich in amino acids, which are essential for the formation of collagen. Mango, which is rich in Vitamin C, works with these acids to boost collagen production.
6. Carrots – orange vegetables, like carrots and sweet potatoes, are rich in vitamin A, which restores and regenerates damaged collagen.
7. White Tea – according to research by Kingston University, white tea can protect the structure of the skin proteins, specifically collagen.
8. Bone Broth – Bone broth is a source of gelatin, which may break down into collagen in the body.
A 2017 review published in the journal Sports Medicine suggests that gelatin supplementation increases the amount of collagen in the tissues. Here’s how to make a bone broth.
2. Collagen Boosting Oil
The best (proven) collagen oil (to take internally) is probably Avocado Oil.
Replacing your olive oil with avocado oil in your salad and dressings can have a great effect on your skin glow.
A 2006 study published in the Journal of Rheumatology found that avocado oil “significantly increased type II collagen”.
3. Vitamin C
Which vitamin promotes collagen production most?
All of the foods above (except for the dark leafy greens), along with the collagen-boosting nutrients in them, will be almost useless without enough Vitamin C, the superhero of vitamins to increase collagen.
And here’s why:
Collagen fibers are made from protein, and they are somewhat unusual in having large amounts of two amino acids, called hydroxyl-lysine and hydroxyl-proline.
Vitamin C is required to change proline into hydroxyproline (the collagen form) and lysine into hydroxylysine (once again, the collagen form).
I’ll bet you already know the Vitamin-C rich foods (citrus fruit, Broccoli, Bell Peppers, dark leafy greens etc).
And you can always take a good food-based Vitamin C supplement like this one (Which is whole food based, low heat processed and entirely additive-free, a rare find)
4. Collagen Red Light Therapy
The heat and light boost circulation, bringing more blood and nutrients to your skin.
It also instigates the release of chemical messengers called cytokines. As more cytokines are released, collagen-producing cells called fibroblasts leap into action.
👉 If healing is required, then the skin will heal (which makes this an effective scar-removal method too); if it is already healthy, you will get a plumping effect from the extra collagen created.
This is backed by more than a few studies, and gaining more and more popularity each year since it’s a completely noninvasive, side-effect-free natural way to improve collagen in the skin.
(And: the price is ridiculously low)
5. Collagen Powder
A 2014 study from the University of Kiel in Germany found that taking a specific collagen peptide internally – helped reduce skin wrinkles.
If you want the best and most natural collagen powder, I recommend Vital Proteins collagen powder.
- Because the company has an NSF certification as a Good Manufacturing Practices facility
- Their collagen is made from the hide of Brazilian grass-fed, pasture-raised cattle.
- It is non-GMO
- It is easily digested and absorbed, best for boosting skin collagen.
✅ Check today’s price on Amazon HERE.
That’s it, my friends, combine these 4 methods above and you are (almost) guaranteed to get a younger-looking, plumped and glowing skin in no more than a few weeks – without chemicals, surgeries and injections.
What about you? have you found a natural way to noticeably increase collagen production in your skin? share with us in the comments below.
To your health and happiness,
Heaton LE, Davis JK, Rawson ES, et al. Selected In-Season Nutritional Strategies to Enhance Recovery for Team Sport Athletes: A Practical Overview. Sports Med. 2017;47(11):2201–2218. doi:10.1007/s40279-017-0759-2
Avci P, Gupta A, Sadasivam M, et al. Low-level laser (light) therapy (LLLT) in skin: stimulating, healing, restoring. Semin Cutan Med Surg. 2013;32(1):41–52.
Proksch E, Schunck M, Zague V, Segger D, Degwert J, Oesser S: Oral Intake of Specific Bioactive Collagen Peptides Reduces Skin Wrinkles and Increases Dermal Matrix Synthesis. Skin Pharmacol Physiol 2014;27:113-119. doi: 10.1159/000355523
Wunsch A, Matuschka K. A controlled trial to determine the efficacy of red and near-infrared light treatment in patient satisfaction, reduction of fine lines, wrinkles, skin roughness, and intradermal collagen density increase. Photomed Laser Surg. 2014;32(2):93–100. doi:10.1089/pho.2013.3616