What’s the first thing that comes to mind when we talk about wrinkle reduction and younger-looking skin?
Collagen production, of course.
It’s 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.
It’s what keeps your skin’s elasticity and is responsible for replacing dead skin cells.
The problem is:
So, how can we restore collagen in our facial skin?
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.
Why Collagen Creams Are a Waste of Money
Collagen creams promise to reduce wrinkles and plump up your skin, but scientists say they are a complete waste of money.
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.
Collagen is critical to keep your skin healthy and elastic and giving 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 5 ones below, and you have your fail-proof formula to boost 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 can rebuild collagen in your face and 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 vitamins 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.
👉 See how to make your own Vitamin C powder – at home.
3. Garlic – a few studies have shown that vegetables containing sulfur, which garlic has abundantly, rebuild 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.
5. Carrots – orange vegetables, like carrots and sweet potatoes, are rich in vitamin A, which restores and regenerates damaged collagen.
6. White Tea – according to research by Kingston University, white tea can protect the structure of the skin proteins, specifically collagen.
7. 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-boosting 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.
Some studies have 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.
These two amino acids are important for the production of all types of collagen and are needed to provide the different collagen types with their proper amount of strength and flexibility.
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
To tell you the truth, red light therapy is my favorite natural collagen builder, and I’m quite hooked on it (and on the compliments I’ve been getting since I got it.
Red light therapy home devices combine red and infrared rays (no UV rays) to stimulate blood circulation, boost collagen production, and enhance the natural ability of your skin to heal.
The heat and light boost circulation, bringing more blood and nutrients to your skin.
(My grandmother used to increase her facial blood circulation by pinching her face a few times a day 😉)
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 non-invasive, side-effect-free natural way to improve collagen in the skin.
To supercharge my results, I use this red light therapy face massager, which is amazing! It combines both collagen red light therapy and gentle massage to boost local micro-circulation, which promotes even more collagen.
(And: the price is relatively 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.
That’s it, my friends, combine some of these 5 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.
To your health and happiness,
Avci P, Gupta A, Sadasivam M, et al. Low-level laser (light) therapy (LLLT) in skin: stimulating, healing, restoring. Semin Cutan Med Surg.
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.
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.
Werman MJ, Mokady S, Nimni ME, Neeman I. The effect of various avocado oils on skin collagen metabolism. Connect Tissue Res. 1991;26(1-2):1-10. doi: 10.3109/03008209109152159. PMID: 1676360.
DePhillipo NN, Aman ZS, Kennedy MI, Begley JP, Moatshe G, LaPrade RF. Efficacy of Vitamin C Supplementation on Collagen Synthesis and Oxidative Stress After Musculoskeletal Injuries: A Systematic Review. Orthop J Sports Med. 2018 Oct 25;6(10):2325967118804544.