If you have wondered what the cause of wrinkles or fine lines is, dermatologists provide a common answer. Not enough collagen. Getting more collagen has been found to be the solution to many of our skin aging problems. Therefore, understanding what it is and how to enhance its production is critical for the best skin health. Given collagen decreases as we age, knowing what does and does not help with repairing collagen production is important. Read on to learn more about boosting your collagen levels.
What Is Collagen?
One of the most common proteins found in your body is Collagen. It is found in virtually all of our ligaments, tendons, and connective tissues. In total, it helps our body meld together. When collagen levels are strong, the strength of your bone structure is improved and your skin has a more youthful appearance.
Similar to collagen, elastin is another protein in your body. It is found in organs such as the lungs as well as the arteries. One of the main functions of elastin is to bring parts of our bodies back to shape after being stretched. Additionally, elastin is what prevents sagging skin.
Overall, both collagen and elastin work together to give your skin its shape and texture. A healthy of these two components will make your skin more youthful and durable. Furthermore, when you boost production of collagen it is self-sustaining. This means your body produces a higher level by itself as levels increase.
Ways To Boost Collagen
According to dermatologists, there are many different ways to enhance collagen production. Below are skin anti aging strategies that a person can add to their daily routine to boost collagen.
Food
Your body will naturally slow down production due to aging. However, the top reason for why people don’t have enough collagen is due to poor diet. Therefore, the best way to increase collagen levels is by having a healthy diet. Eating foods rich in the following nutrients should help naturally boost collagen production.
Proline
Proline is an amino acid used as a building block for proteins. It is made naturally by the human body. It is important because it is used to support the biosynthesis, structure, and strength of collagen. Therefore, having a healthy amount of this amino acid is important for collagen production. Adding foods that are high in proline will help with boosted production. The following are food sources high in proline:
- Egg Whites
- Mushrooms
- Cabbage
- Asparagus
- Dairy
Glycine
Another amino acid that helps build proteins is glycine. In general, this amino acid supports cellular growth and health. For collagen, glycine is a key part of its structure. This means you need more glycine to produce more collagen. Therefore, supplementing your body with glycine rich food will boost your body’s overall collagen levels. Here are some foods you can eat to increase your glycine levels:
- Red Meats
- Bone Broth
- Chicken
- Turkey
- Salmon
- Peanuts
- Granola
Vitamin C
Vitamin C is well known for its skin benefits. However, it also contributes to production of collagen. Vitamin C is one of the main promoters of collagen and it is used to support biosynthesis of collagen. Thus, increasing intake of Vitamin C will help boost your collagen levels. Below are some foods that are rich in Vitamin C:
- Citrus Fruits
- Berries
- Bell Peppers
- Broccoli
Skincare
Besides improving your diet, you can also supplement your collagen levels with a skin care routine. Including certain ingredients or treatments in your skin regimen will help promote collagen in addition to improving overall skin. Below are examples of ingredients or treatments to include in your skin care routine for increased collagen.
Hyaluronic Acid
An important compound for collagen in your skin is hyaluronic acid. The main function of this compound is to keep your skin moist. Due to its hydrating effect, it is found in most moisturizers or serums for your skin. By using hyaluronic acid, your skin will become more pliable and ready for collagen synthesis. Thus, using moisturizers or serums with hyaluronic acid can stimulate the collagen production in your skin.
Aloe Vera Gel
Aloe Vera is a plant that is very nutrient dense. Some of the nutrients produced are vitamins A and C. Aloe Vera also produces enzymes and antioxidants. Historically, people have used aloe vera gel to treat skin damage. However, recent studies have shown that supplementation can be used for preventative measures. Study results show that aloe vera can be used for increasing hyaluronic acid and stimulating collagen production. This ultimately reduces facial wrinkles and fine lines. Overall, people may find aloe vera topical cream or oral supplements helpful in boosting collagen.
Retinol
Made from vitamin A, retinol is a type of retinoid. Different from other skin care ingredients that work at the surface of your skin, retinol goes deep into your skin. By going deeper, retinol is able to block enzymes that damage collagen. This allows the lifespan of collagen to be increased. Ultimately, using retinol will preserve your skin and slow down the aging process. To supplement retinol you can use anti aging wrinkle creams or take vitamin A orally.
LED Light Therapy
LED light therapy is a non-invasive treatment that uses certain wavelengths of light to improve your skin. The most common wavelengths are red light and blue light. These wavelengths produce specific skin reactions to improve wrinkles, skin elasticity, and increase collagen growth. To take advantage of LED light therapy you can visit your dermatologist or invest in at-home light devices.
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Collagen Supplements
If you are unable to get all of the aminos acids or nutrients needed to rebuild collagen from your diet, then you should consider collagen supplements. For example, hydrolyzed collagen, also known as collagen peptides, is a powder that can be added to your drinks or smoothies. The powder includes collagen protein as well as other beneficial amino acids. Supplementing your diet with this can help boost collagen and also help with joint pain and strengthening bones.
Putting It All Together
Collagen is one of the most important components that make up your skin. It allows all of your skin cells to join together. Similar to collagen, elastin is another important skin component. Elastin keeps your skin elastic and allows it to regain shape after being stretched. To prevent aging, you want to increase collagen and elastin levels. To rebuild collagen production you can improve your diet or incorporate items into your skincare routine. Making these positive changes will slow down the aging of your body.
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