6 Ways to Boost Collagen

Top Ways for Collagen-Boosting

Here are some effective ways to boost collagen production:

1. Collagen Supplements

Collagen supplements provide a convenient and highly effective way to combat skin ageing and improve overall skin health. Meeting daily collagen requirements through food alone can be challenging due to the need for precise dietary choices and preparation. Supplements, however, offer an easy-to-incorporate solution that ensures consistent collagen intake.

Notably, hydrolysed collagen in supplements is broken down into smaller peptides, making it more bioavailable and easier for the body to absorb and utilise compared to dietary sources. This higher absorption efficiency stimulates fibroblasts, the cells responsible for producing collagen, thereby enhancing skin hydration, elasticity, and firmness[22].

A meta-analysis of 19 randomized, double-blind, and controlled clinical trials involving 1,125 participants aged 20–70 years (95% women) demonstrated the significant benefits of hydrolysed collagen supplementation for combating skin ageing. These studies evaluated the effects of oral hydrolysed collagen supplementation on key indicators of skin health, such as hydration, elasticity, firmness, and wrinkle reduction. The meta-analysis confirmed that taking hydrolysed collagen for 90 days effectively enhanced skin hydration and elasticity while visibly reducing wrinkles[2].

The systematic review included studies from multiple credible databases, including Medline, Embase, Cochrane, LILACS (Latin American and Caribbean Health Sciences Literature), and the Journal of Negative Results in BioMedicine. The results consistently favoured hydrolysed collagen over placebo, showcasing its efficacy in addressing skin ageing concerns[2].

A review of 11 randomised, placebo-controlled trials involving 805 participants highlighted the promising potential of oral collagen supplements in improving skin quality and combating ageing. Eight of these studies examined the effects of collagen hydrolysate, administered in doses ranging from 2.5g to 10g daily over 8 to 24 weeks, and reported improvements in skin elasticity, hydration, and the appearance of pressure ulcers, xerosis, and cellulite. Two additional studies using collagen tripeptide (3g daily for 4 to 12 weeks) demonstrated significant enhancements in skin elasticity and hydration. Another trial focused on collagen dipeptide suggested that anti-ageing benefits might be linked to its specific content. These findings underscore the efficacy of oral collagen supplements in increasing dermal collagen density, hydration, and elasticity. Importantly, no adverse effects were reported, making collagen a safe and effective option for skincare[3].

Collagen supplements are available in various forms, including collagen powders capsules, and liquids, offering a versatile addition to your daily routine for enhanced skin health.

2. Vitamin C

Vitamin C is crucial for producing collagen in the body[4]. It plays a key role in synthesising hyaluronic acid, a compound that significantly contributes to skin hydration, elasticity, and overall health[5]. Hyaluronic acid works synergistically with collagen by creating an optimal environment for fibroblast activity — the cells responsible for producing collagen in the skin[23]. As fibroblasts generate collagen, they also interact with hyaluronic acid, which retains water and maintains the skin’s plumpness and elasticity[24]. This interplay ensures structural support and hydration for the dermal layers, preventing dryness and reducing the appearance of wrinkles.

Vitamin C is a co-factor for prolyl hydroxylase and lysyl hydroxylase enzymes, which stabilise and cross-link collagen molecules, enabling their proper synthesis[25]. At the same time, hyaluronic acid complements this process by preserving moisture and promoting skin repair, making the two essential components for maintaining healthy collagen levels and a youthful complexion.

Vitamin C-rich foods Include:

• • Citrus fruits (oranges, lemons, grapefruits)
• • Red and green peppers
• • Strawberries
• • Kale
• • Broccoli
• • Brussels sprouts

Additionally, topical applications of vitamin C, found in many skincare products, may help protect the skin from sun damage and pigmentation changes[6]. While research on the efficacy of topical formulations is ongoing, incorporating vitamin C into your skincare routine can complement dietary sources for collagen support.

If dietary intake is insufficient, Vitamin C supplements can help maintain optimal vitamin C levels to boost collagen production and promote skin health.

3. Aloe Vera

Aloe vera is widely recognised for its soothing properties, often used to treat sunburns and skin irritations[7]. Beyond its topical benefits, aloe vera supports skin health by stimulating cell growth and enhancing collagen production, promoting elasticity and hydration[8].

Research reveals that consuming aloe vera sterols orally for 8 weeks can significantly improve skin health. In a clinical trial, participants experienced nearly double the collagen production and a 1.5-fold increase in hyaluronic acid synthesis. Aloe sterols also stimulate dermal fibroblasts, which are essential for skin repair and regeneration[9].

Notable results included enhanced arm skin hydration, reduced wrinkle depth, and improved skin elasticity, particularly in women aged 40 and above[9]. Additionally, participants saw a reduction in body fat percentage, with no adverse effects reported[9]. These findings highlight aloe vera’s ability to promote youthful, healthy skin by boosting collagen and hyaluronic acid levels.

Aloe vera can be applied topically as a pure gel or through skincare products. At the same time, oral supplements offer an effective way to improve skin quality from within, making it a versatile choice for overall skin health.

4. Ginseng

Ginseng, particularly Panax ginseng, is celebrated for its skin health benefits and anti-ageing properties[10]. Known for being gentle on the skin, it promotes collagen production, enhancing firmness and elasticity without the side effects often associated with chemical treatments[10].

Research confirms that topical and oral ginseng applications are effective in addressing skin ageing. A trial with 23 participants demonstrated that topical application of enzyme-modified ginseng extract (EG) significantly improved hydration and smoothness while reducing wrinkles, roughness, and photodamage [11]. Oral consumption of ginseng supplements also delivers antioxidants into the bloodstream, shielding skin cells and maintaining a youthful appearance[11].

Studies on Sun Ginseng (SG) showed its ability to stimulate fibroblast proliferation, with a dose-dependent increase of up to 85% at the highest concentration. This activity enhances collagen production, with SG boosting procollagen type I C-peptide (PICP) levels by 32%, which is critical for skin elasticity and firmness[12]. Additionally, SG helps balance MMP-1 (Matrix Metalloproteinase-1), an enzyme that breaks down collagen, and TIMP-1 (Tissue Inhibitor of Metalloproteinases-1), which prevents collagen degradation. By reducing MMP-1 and increasing TIMP-1 levels, SG promotes collagen preservation and combats skin ageing effectively[12].

Red ginseng further enhances skin elasticity by reducing fibroblast stiffness, supporting collagen production and delaying skin cell ageing through its anti-inflammatory and antioxidant effects[13].

Ginseng supplements are available in various formats, including tablets, capsules, and veg caps, making them a versatile addition to your routine.

5. Cilantro

Cilantro, or coriander leaf, is a nutrient-packed herb renowned for its skin-enhancing benefits[14]. Rich in vitamin C, it supports collagen production, promoting skin elasticity and reducing wrinkles[15]. Additionally, cilantro contains linolenic acid, an antioxidant that combats free radicals, preserving healthy skin cells and delaying signs of ageing[16].

A study investigating the effects of Coriandrum sativum L. (cilantro) ethanol extract (CSE) on UVB-induced skin ageing demonstrated promising results. The primary component of CSE, linolenic acid, was found to enhance skin health. In vitro experiments with normal human dermal fibroblasts (NHDF) exposed to UVB radiation, CSE treatment significantly increased procollagen type I production while reducing MMP-1 (Matrix Metalloproteinase-1) levels, which are associated with collagen breakdown[16]. Studies in mice also show improved collagen density and reduced epidermal thickness, showcasing its protective role against photodamage and wrinkles[16].

Available as a supplement, cilantro extract can be taken orally as a detoxifying agent or added to meals for a natural boost to skin health and vitality.

6. Algae

Algae, a nutrient-rich marine plant, is gaining popularity in beauty and skincare routines due to its remarkable antioxidant properties[17]. One of the primary causes of skin damage is oxidation, triggered by exposure to pollution and environmental stressors, which depletes skin elasticity and collagen levels[18].

A study highlighted the potential of marine algae-derived compounds in combating oxidative damage and protecting skin from collagen breakdown. Extracts from brown algae, such as Ecklonia cava, were found to inhibit matrix metalloproteinases (MMPs), enzymes that degrade collagen and contribute to skin ageing. In vitro studies on human dermal fibroblasts demonstrated that phlorotannins, a type of polyphenol found in brown algae, suppressed the expression of MMP-1, MMP-3, and MMP-13, reducing collagen degradation while promoting its synthesis[19].

Additionally, fucoidan, a sulfated polysaccharide derived from brown algae, was shown to increase type I procollagen production and inhibit MMP-1 expression in human skin fibroblast cells exposed to UV-B radiation. This dual effect helped protect against UV-induced photoaging and maintained skin elasticity. The findings emphasise the role of marine algae in supporting skin resilience, making it a promising ingredient in cosmeceutical applications[19].

Algae is readily available as an oral supplement in most health food stores, making it a convenient addition to your routine for improving skin health and combating the visible effects of environmental damage.