BLOG 219: NATURALLY BOOST YOUR COLLAGEN PRODUCTION IN 7 EASY STEPSJun 13, 2023
Collagen, a vital protein responsible for maintaining skin elasticity and strength, naturally declines as we age. However, there are proven ways to enhance collagen production in the body, resulting in healthier, more youthful-looking skin. In this blog, I will share several science-backed methods that can naturally boost collagen synthesis. By incorporating these strategies into your daily routine, you can nurture your skin from within.
1. NUTRIENT-RICH DIET:
Fueling your body with a nutrient-rich diet is essential for supporting collagen synthesis. Certain foods contain key nutrients that aid in the production of collagen. For instance, fish and poultry provide amino acids necessary for collagen formation, while bone broth supplies collagen itself. These are not suitable for those on a vegetarian or plant based diet though so other great options are citrus fruits, berries, leafy greens, and tomatoes which offer an array of vitamins and antioxidants that support collagen production. By incorporating these collagen-boosting foods into your meals, you can nourish your skin from the inside out.
2. VITAMIN C INTAKE:
Vitamin C is a vital nutrient for collagen synthesis, acting as a cofactor in the enzymatic reactions required to form collagen fibers. Including vitamin C-rich foods in your diet is crucial for supporting collagen production. Citrus fruits, strawberries, kiwi, bell peppers, and leafy greens are excellent sources of this essential nutrient. Alternatively, you may opt for vitamin C supplements if advised by a healthcare professional. Remember, moderation is key, as excessively high doses of vitamin C may have adverse effects.
3. ANTIOXIDANT-RICH FOODS:
Collagen can be damaged by free radicals, unstable molecules that contribute to premature aging and collagen breakdown. Consuming antioxidant-rich foods helps counteract the harmful effects of free radicals and preserves collagen integrity. Berries, dark chocolate (my favourite!), nuts, and green tea are excellent sources of antioxidants. By incorporating these foods into your diet, you can provide your body with the necessary tools to protect and promote collagen production, thus nurturing your skin’s health.
4. SUN PROTECTION:
Prolonged exposure to ultraviolet (UV) radiation from the sun can accelerate collagen degradation. Protecting your skin from harmful UV rays is vital for maintaining collagen levels and preventing premature aging. Use broad-spectrum sunscreen with an SPF of 30 or higher, wear protective clothing, such as hats and sunglasses, and seek shade during the sun’s peak hours. These simple yet effective measures shield your skin from damaging UV rays and help preserve collagen fibres. There are definitely pros and cons with sunscreen particularly when it comes to the toxic aspects of it and the shielding of skin which lessens vitamin D exposure but I would recommend finding a balance (and a product!) that suits you.
5. NATURAL RETINOL VITAMIN A:
Topical application of retinol, a form of vitamin A, has been scientifically proven to stimulate collagen synthesis and improve skin texture. Retinol enhances collagen production by promoting cellular turnover and increasing the production of new collagen fibres. I recommend Fusion by Danielle Collins Pro Lift Moisturising Serum which contains a high concentration of Vitamin A.
6. AVOID SMOKING:
Smoking is not only harmful to your overall health but also negatively impacts collagen production and accelerates skin ageing. The chemicals in tobacco smoke damage collagen and elastin fibers, leading to the appearance of fine lines, wrinkles, and sagging skin. Quitting smoking is crucial for preserving collagen levels and maintaining skin elasticity. If you need support in overcoming this habit, seek guidance from healthcare professionals who can provide the necessary resources and personalised advice to help you on your journey towards healthier skin and a healthier you.
7. COLLAGEN SUPPLEMENT
I take a daily collagen supplement to support all these other steps (every night after my Face Yoga which is also obviously amazing for collagen!). I like Rejuvenated Collagen Shots and if you would like to try it to you can use code DC at checkout for 10% off (affiliate code)
By implementing these strategies into your daily routine, you can naturally boost collagen production and nurture your skin to achieve a radiant, youthful glow. However, it’s important to remember that individual results may vary, and it’s always best to consult with a healthcare professional or dermatologist for personalised advice based on your specific needs and circumstances.