Collagen is an important protein that makes up epidermis and connective tissues. Among other functions, it is responsible for skin properties such as strength and elasticity. For example, one of the causes to be attributed to the appearance of wrinkles is the loss of collagen. Although production decreases over the years, there are various ways to increase it. For example, it is possible to choose foods that stimulate their generation. Skin care products containing antioxidants and ingredients that promote collagen production can be just as effective, although more research is needed. Finally, it is possible to increase it by taking supplements.
Steps
Method 1 of 3: Increase Collagen with Diet
Step 1. Choose strategic nutrients
Since certain minerals and vitamins can promote collagen production, try to include them in a balanced way. Here are some essential nutrients to stimulate the generation of this protein:
- Amino acids, such as those derived from products of animal origin such as meat, milk and eggs;
- Proline, made from foods such as jelly, cottage cheese and beef;
- Anthocyanidins, found in foods such as blue corn, eggplant, and concord grapes;
- Vitamin C, found in foods such as citrus fruits, peppers, and tomatoes
- Copper, found in foods such as oysters, kale, and shiitake mushrooms
- Vitamin A, found in foods like sweet potatoes, carrots, and dark leafy vegetables.
Step 2. Eat more cruciferous vegetables:
contain sulfur, which is important for the production of collagen. Try eating two or three servings of cruciferous vegetables a day, including kale, broccoli, and cauliflower.
Step 3. Eat legumes
Legumes such as beans and lentils also contain sulfur. Eat several servings a week. For example, make rice and beans for dinner or a lentil stew for lunch. Eating these foods helps the body optimize collagen production.
Step 4. Eat soy
Soy products rich in isoflavones can increase collagen generation, making the skin more beautiful and supple. Try eating foods like tempeh, tofu, milk, and soy cheese.
Step 5. Eat more eggs, an excellent source of collagen that also offers various amino acids needed to support the development and maintenance of connective tissues
Since cooking can affect the shell membrane, it is preferable to take an egg-based collagen supplement. In any case, you can also take it by eating this food.
Step 6. Drink lots of water
If you are looking to increase collagen production, it is important to moisturize your skin and body in order to support it. Aim to drink at least eight 8-ounce glasses of water or about two liters per day.
Step 7. Eat lots of foods rich in vitamin C, which plays an important role in collagen production
The most effective way to get an adequate daily dose is through nutrition. Eat foods like strawberries and peppers.
Method 2 of 3: Increase Collagen with Supplements
Step 1. Take a collagen supplement every day to aid in its production
You can opt for collagen in tablets or in powder form (to mix with water or add to a smoothie). Make sure you are consistent for good results.
Consult your doctor before starting to take collagen supplements
Step 2. Consider a fish-based collagen supplement
This type of protein can be absorbed quickly by the body. This is why it is considered one of the best sources of collagen for humans. Look for a supplement that also contains vitamin C, which can promote absorption.
Step 3. Try an egg-based collagen supplement
If you are a vegetarian or prefer not to consume animal-based supplements, consider this alternative. Egg-based supplements are made with the shell membrane and can promote collagen production.
Step 4. Take a collagen supplement extracted from the skin, bones or muscles of a cattle, possibly raised in pasture
Try to choose an organic product.
Step 5. Consider a vitamin C supplement
Although it is best consumed by eating foods that are rich in it, it is also possible to take a supplement. Choose one of natural origin that contains at least 75 mg of vitamin C.
Method 3 of 3: Increase Collagen with Skin Care
Step 1. Try a facial massage
Whether professional or in the comfort of your home, a massage can help stimulate collagen production and improve circulation. Try gently massaging your face with your fingertips using upward circular motions. Start from the jaw and slowly work your way up to the forehead.
Try to do this once a week
Step 2. Consider a topical retinol or vitamin A treatment, which can promote collagen production
There are over-the-counter creams and lotions, but they are characterized by a lower concentration of retinol. If you want to try a more concentrated treatment, see a dermatologist.
Step 3. Apply Vitamin C Antioxidant Cream, Lotion, or Serum
These products can promote the generation of collagen. Check with your dermatologist to find the right ones for your skin type and texture. You can also buy over-the-counter vitamin C products.
Step 4. Try polypeptide-based skin care products, which can stimulate collagen synthesis in the skin
Apply a concentrated polypeptide serum before using moisturizer, or use a moisturizer containing polypeptides.
Read a product's ingredient list to look for polypeptides that stimulate collagen production, such as matrixyl
Step 5. Try exfoliating your skin
Exfoliation is also effective in promoting collagen production. Once a week, replace your usual cleanser with an exfoliating product. You can also do a body scrub once a week.
Step 6. Protect the skin from agents that deprive it of collagen
There are various harmful substances and activities to be avoided at all costs. Here are some of them:
- Smoking: quit if you have this habit! It is bad for the body in general, not just for the skin;
- Sun exposure. Always apply sunscreen before going out. Wearing a wide-brimmed hat also helps protect the skin on the scalp and face from UVA and UVB rays;
- Exposure to pollution. Avoid going out on days of intense smog. This factor can also cause collagen to run out;
- Excessive consumption of sugar. Limit the amount to avoid depleting the skin.
