The Best (& We Mean Best) Ways To Restore Collagen In The Face

November 5, 2021 — 18:04 PM

Collagen is the most abundant structural protein in the body and skin. And, oh boy, is it important if you care about healthy aging and skin care.* Its gradual and natural decline over the years is what contributes to what we consider signs of aging: fine lines, sagging, sallowness, loss of volume, and more. It's no wonder that people are constantly looking for ways to "restore" their natural levels. 

Here, we look into why collagen declines and the most effective (and natural) ways to support your own levels of this protein in the skin.* 

Here's the good part: Your body makes its own supply of collagen via fibroblasts (assuming the amino acid building blocks are present from your diet). Essentially, these cells take amino acids (the constituents of protein) that we ingest and then turns them into protein. 

The bad part is that this process slows over time. "Our bodies always balance collagen production and degradation," says board-certified dermatologist Gary Goldenberg, M.D., assistant clinical professor of dermatology at the Icahn School of Medicine at Mount Sinai in New York about collagen decline. "When we are young, our bodies produce more collagen than we break down. That balance tips the wrong way with age since tissue regeneration decreases." 

As a snapshot of collagen production in your life, we actually see the process peak in your 20s. Then at some point in that precious decade, the decline begins. The exact point is different for everyone, but typically mid- to late 20s is a good bet. After that, your collagen declines at a steady rate of 1% per year, every year. For those who go through menopause, collagen takes another drop during that time: They experience a 30% drop in collagen during that time frame, and then that stabilizes to an about 2% decline every year thereafter. 

Additionally, your collagen can also take a hit from natural lifestyle factors like UV exposure, stressors, and diet. 

Collagen supplements have become a popular tool for skin health and longevity.* They're made of collagen peptides, or short-chain amino acids, that are more easily absorbed by the body.* Once absorbed, they are able to travel around the body, exerting their beneficial effects: Research shows they are able to enhance your body's own collagen production by stimulating fibroblasts, those same cells that make collagen and elastin to begin with.* 

With skin, you might expect results like better hydration, smoother skin, and improved skin quality.* For example, clinical research has shown that collagen can support skin elasticity and potentially make fine lines appear smaller.* And a double-blind, randomized, placebo-controlled clinical trial found that participants' moisture levels in the skin were seven times higher than those who did not take collagen supplements.*

Of course, not all collagen supplements are created equal. It's imperative that you find a quality manufacturer that is transparent about their sourcing, excipients, amino acid profile, and the amount of collagen actually in the product. 

Additionally, there are other nutrients you can take that support your collagen production through other pathways. While this isn't an exhaustive list, here are some of the most efficient options to look for: 

While supplementation provides a targeted approach to collagen support, your day-to-day diet is the foundation upon which this is built. Ideally, you're eating a robust diet with a wide variety of nutrients—and one that doesn't spur inflammatory processes in the body. For collagen specifically, you can also consume foods that have an amino acid profile themselves such as chicken (with skin on), lean meats, lentils, and so on. You should also consume foods high in vitamins C and E (for collagen synthesis and cross-linking), a variety of nutrient and phytonutrient antioxidants (to protect your collagen layer), and essential minerals, like zinc (which also play a role in protein production). Finally, you may want to avoid high-sugar diets, which have been linked to hardening and fragmentation of collagen in the skin. 

For a full list on how to eat for collagen support, check out our guide. 

For more tips, visit our guide to producing collagen naturally.