Reviewed and Updated: November 11th, 2024

Collagen is a key protein that helps keep your skin firm, your joints flexible, and your body functioning smoothly. But as we age, our natural collagen production slows down, leading to wrinkles, joint stiffness, and other signs of aging. The good news? There are natural ways to boost and preserve collagen, helping you maintain healthy skin, joints, and overall well-being. In this article, we’ll explore practical steps you can take—like choosing the right supplements, making smart lifestyle changes, and incorporating key nutrients—so you can keep your body’s collagen levels strong and support your health. Let’s dive in!

What is Collagen?

Collagen is the most abundant protein in your body, acting as a building block for your skin, muscles, bones, and connective tissues. Think of it as the glue that holds everything together. 

There are different types of collagen, with Type 1 and Type 2 being the most common. Type 1 collagen is mainly found in your skin, tendons, and bones, and it's responsible for keeping your skin firm and wrinkle-free. Type 2 collagen, on the other hand, is found in your joints and cartilage, helping to maintain joint health and flexibility. As you age, your body’s natural production of both types slows down, leading to wrinkles, joint discomfort, and other signs of aging. But don’t worry—there are natural ways to slow down collagen loss and even boost your body’s levels. In the next section, we’ll explore simple and effective methods to help you maintain healthy collagen production and keep your skin and joints in great shape.

Ways to Boost and Preserve Collagen

Now that we’ve covered what collagen is and why it’s important, let’s explore practical ways to naturally boost and preserve it. From supplements to lifestyle changes, there are many options to help you keep your collagen levels healthy and support your skin, joints, and overall well-being. In the following sections, we’ll break down the most effective methods so you can make informed decisions that benefit your body. 

Collagen Supplements

Collagen supplements, particularly collagen peptides, have gained popularity for their ability to support natural collagen production. Collagen peptides are broken-down forms of collagen, making them easier for your body to absorb and use. Research suggests that taking collagen supplements may help improve skin elasticity, reduce wrinkles, and even support joint health by building up in cartilage tissue and skin. Several studies show that collagen peptides can help stimulate the body’s own collagen production. For many people, adding a collagen supplement to their routine is a convenient way to enhance skin and joint health from the inside out.

Bone Essense provides 600mg of Kolla2 Type II Collagen per serving

Hyaluronic Acid 

Hyaluronic acid is another key ingredient when it comes to boosting collagen. Known for its ability to retain moisture, hyaluronic acid helps keep your skin hydrated and plump, which supports collagen's role in maintaining elasticity. By keeping the skin’s moisture barrier intact, it aids in preventing the breakdown of collagen. Studies have shown that hyaluronic acid can improve skin hydration, elasticity, and overall texture, making it a valuable addition to your skincare routine. Whether through topical products or oral supplements, incorporating hyaluronic acid can help preserve collagen and maintain youthful-looking skin. 

Ginseng 

A 2012 study found that processed Panax ginseng, also known as Sun Ginseng (SG), may boost collagen production by regulating key proteins in the skin. The study showed that SG increased the production of Type 1 collagen by stimulating cells that produce collagen and reducing the breakdown of collagen. SG also enhanced the production of Type 1 collagen by producing a protein that helps protect collagen.  Additionally, it protects the skin from oxidative stress thus reducing skin inflammation and pore clogging making skin look soft and beautiful.

In simple terms, ginseng not only increases the body’s collagen levels but also helps prevent its breakdown, making it a potential anti-aging powerhouse. Incorporating ginseng into your diet or skincare routine could help support healthier, more youthful skin. 

Red Light Therapy 

Red light therapy has become increasingly popular in skincare and wellness routines for its ability to stimulate collagen production and increase the production of fibroblasts which further increase collagen. By using specific wavelengths of red light, this therapy penetrates the skin and boosts collagen production. It’s often used to reduce wrinkles, improve skin texture, and promote healing. Studies have shown that red light therapy can help increase collagen density in the skin, making it a non-invasive option for those looking to enhance their collagen naturally. Whether at a spa or through at-home devices, red light therapy is an option to rejuvenate your skin.

Getting Enough Vitamin C 

Vitamin C plays a critical role in collagen production. Without enough Vitamin C, your body can't produce collagen effectively. It’s also a powerful antioxidant that protects existing collagen from damage caused by free radicals. Foods rich in Vitamin C, such as oranges, strawberries, bell peppers, and broccoli, are easy to incorporate into your diet. Whether through food or supplements, ensuring you get enough Vitamin C daily is an excellent way to support collagen production and overall skin health.

Next, we’ll look at some lifestyle changes that can further help you preserve your body’s natural collagen.

Lifestyle Changes to Boost and Preserve Collagen

While supplements and skincare products can be beneficial, your lifestyle choices play a huge role in maintaining healthy collagen levels. By making a few simple changes to your daily habits, you can naturally support your body’s collagen production and protect it from damage. In this section, we’ll cover some key dietary and lifestyle adjustments that can help preserve collagen and keep your skin, joints, and overall health in top shape.

Choose the Right Proteins for Your Diet

Eating the right types of protein is essential for maintaining collagen production. Lean proteins like fish, chicken, beans, and eggs are rich in amino acids, which are the building blocks your body needs to produce collagen. These amino acids, such as glycine and proline, support your body’s ability to repair and regenerate tissues, including skin, muscles, and joints. 

Incorporating lean proteins into your diet ensures that your body has the raw materials it needs to keep your collagen levels high, contributing to healthier, more resilient skin and stronger connective tissues.

Load Half of Your Plate with Vegetables

Fruits and vegetables are packed with antioxidants, which help protect your collagen from damage caused by free radicals—unstable molecules that can break down collagen and accelerate aging. To protect your collagen, aim to fill half your plate with antioxidant-rich foods like berries, leafy greens, bell peppers, and citrus fruits. These colorful foods not only help shield your collagen but also promote overall skin health by providing vitamins, such as Vitamin C, that aid in collagen production. By eating a variety of fruits and vegetables daily, you can give your body the nutrients it needs to maintain youthful skin and strong joints.

[READ: How Much Antioxidants Do You Need Per Day]

Avoid Added Sugar

Sugar doesn’t just impact your waistline—it can also break down collagen through a process called glycation. In this process, sugar molecules attach to collagen fibers, making them stiff and prone to damage. Over time, this leads to wrinkles, sagging skin, and weakened connective tissues. To preserve collagen, it’s important to reduce your intake of sugary foods and drinks like candies, sodas, and processed snacks. By cutting back on sugar, you can help slow the breakdown of collagen and keep your skin and joints healthier for longer.

Bottom Line

Incorporating natural ways to boost and preserve collagen doesn’t have to be complicated. From choosing the right proteins and loading up on fruits and vegetables to avoiding added sugar, small changes can make a big difference for your skin, joints, and overall health. By making these simple lifestyle adjustments, you’re not just supporting collagen—you’re investing in your long-term well-being. So, let’s take these steps together and enjoy the benefits of a healthier, more vibrant you!

* This article is for informational purposes only and doesn’t constitute medical advice. For immediate health concerns, please consult your physician. 

These statements have not been evaluated by the Food and Drug Administration. Products are not intended to diagnose, treat, cure or prevent disease.

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