How do you replenish collagen?

Ways to boost collagen Collagen supplements. People take collagen supplements for their joint and skin health. ... Hyaluronic acid. Hyaluronic acid is a compound that helps promote collagen production. ... Vitamin C. ... Aloe vera gel. ... Ginseng. ... Antioxidants. ... Retinol and other carotenoids. ... Light therapy. More items...

medicalnewstoday.com - 9 ways to stimulate collagen production in skin

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Here, find out what collagen is, how it affects the skin, and what approaches may help boost it. Various approaches may help boost collagen. However, people should check before using them, as not all of them have evidence to prove they are effective. The body produces collagen naturally, but as people get older, the amount and quality of collagen fall. One result of this is lines and wrinkles in the skin . Collagen is a protein that can help keep the skin looking smooth. As age and other factors reduce collagen levels, the skin loses its elasticity, and lines can form.

Low levels of collagen occur with severe health conditions, such as:

It is present in numerous tissues, including muscles , bones , tendons , blood vessels, and the digestive system . It plays a key role in many bodily functions, including wound healing . Collagen is the most abundant type of protein in the body and a key component of the skin. As people get older, changes in collagen structure occur that weaken the bond between the different layers of the skin. This could be why people develop wrinkles and other features associated with aging skin. As a person ages, their body produces less of certain types of collagen, and the quality of collagen in the body reduces. When collagen levels are high, the skin is soft, smooth, and firm. Collagen helps the skin cells renew and repair themselves. Both the levels and quality of collagen affect the skin. Many people are looking into ways of boosting collagen in the skin to stop wrinkles and other signs of skin aging. Here are some options that researchers have investigated.

1. Collagen supplements

People take collagen supplements for their joint and skin health.

A 2021 review concludes that hydrolyzed collagen supplements for 90 days can reduce wrinkles and improve skin elasticity and hydration. Moreover, the authors of a 2020 review found that the collagen peptides in supplements directly affect the collagen structures in the body known as fibroblasts.

2. Hyaluronic acid

Hyaluronic acid is a compound that helps promote collagen production.

In a 2014 study , researchers treated wounds in mice with either water or hyaluronic acid. The wounds that received hyaluronic acid treatment improved more than those treated with water. Also, levels of two types of collagen were higher in the skin around those wounds. Dermal fillers, which aim to reduce lines in the skin, often contain hyaluronic acid. Research from 2020 found that a combination of hyaluronic acid and a purified polynucleotide helped boost the amount and quality of collagen in the skin and enhance skin elasticity. The authors of a 2021 study found evidence that hyaluronic acid capsules may also improve moisturization.

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People should follow the instructions on the package when using hyaluronic acid, as it can have adverse effects, such as : In dark skin tones, the area may become darker or take on a pinkish or grayish tone. Pale skin may become red.

Treatments containing hyaluronic acid are available as:

injections

topical creams and ointments

supplements, for instance , in capsules

How can hyaluronic acid help the face and body?

3. Vitamin C

Vitamin C is essential for the production of collagen. A vitamin C deficiency can lead to low collagen levels, resulting in a potentially serious condition known as scurvy.

Symptoms of scurvy include:

gum problems

skin symptoms

problems with wound healing

The human body cannot make vitamin C, so people need to get it from the diet.

Food sources include:

citrus fruits

green or red peppers

strawberries

broccoli

If a person’s vitamin C levels are low, a doctor may recommend supplements. Many skin care companies add vitamin C to their protective creams. Research suggests topical applications may help protect the skin from sun exposure and changes in pigmentation. However, evidence is lacking to confirm that it works or which formulation is most likely to be effective.

Learn more about vitamin C for skin care here.

4. Aloe vera gel

People often use aloe vera gel to treat the skin after sunburn or ease a rash. In 2015 research , scientists gave people an extract of aloe vera gel called Aloe sterols to take orally. After 8 weeks, the researchers noticed that in the participants who took the aloe vera sterols:

there was better hydration in the skin of their arm

their wrinkles were less deep

their levels of hyaluronic acid and collagen almost doubled

The researchers conclude that aloe contributes to the growth of cells that benefit the skin. People can use products containing aloe as a topical cream or gel or an oral supplement.

5. Ginseng

Ginseng is a plant with a wide range of possible health benefits.

An older study from 2012 found that ginseng increases the amount of collagen in the bloodstream. Ginseng has anti-inflammatory and antioxidant properties. Researchers also note that it might help prevent aging in skin cells. The results of a 2020 laboratory investigation suggest that red ginseng may reduce the stiffness of fibroblasts, part of the structure of collagen. The authors conclude that it may help improve the elasticity of the skin.

People can use ginseng in tea, tinctures, and supplements.

6. Antioxidants

Antioxidants help protect the body from free radicals, which are molecules that the body produces during metabolism. Exposure to chemicals, such as those in tobacco smoke, can also introduce free radicals into the body.

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Various antioxidants may help protect and rejuvenate the skin, for example, by promoting collagen production. Antioxidants are present in many plant-based foods. According to older research from 2013 , antioxidants in the following foods and drinks may benefit the skin:

Here, learn about some other skin-friendly foods.

7. Retinol and other carotenoids

Carotenoids, such as retinol and beta carotene, are antioxidants that can help boost skin health. They are derivatives of vitamin A. Research indicates that topical retinoids may help protect the skin from sunlight by preventing UV rays from breaking down collagen.

Foods sources of vitamin A include :

According to the American Academy of Dermatology (AAD), using a cream or lotion that contains retinol may help improve the skin’s texture slightly. However, it does not penetrate deeply enough to tighten loose skin.

8. Light therapy

Red light therapy and other types of light therapy may increase collagen growth and improve wrinkles and skin elasticity. The authors of a 2013 research article conclude that red light therapy may be a quick and safe way to increase collagen in the skin. In 2021 , other researchers looked at the effect of red light combined with near-infrared light on skin cells in a laboratory. They found that it stimulated the production of collagen and elastin. This could help prevent wrinkles and other skin changes commonly associated with older age. Many dermatologists offer light therapy, but equipment is also available for home use. It is best to ask a specialist for advice before investing in equipment for use at home.

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9. Protect the skin from the environment

Weather conditions and some lifestyle habits may impact the levels and quality of collagen in the skin. Experts say that exposure to UV light damages collagen in the skin in a similar way to aging. Tips for preventing skin damage due to low levels of high quality collagen include: protecting the skin from sunlight, for instance, by wearing a sunscreen and clothes that cover the face and body