Collagen is the most abundant protein in the human body and is a key component of connective tissues such as skin, bones, tendons, and ligaments. As we age, our bodies produce less collagen, leading to common signs of aging like wrinkles, sagging skin, and joint pain. The decline in collagen occurs gradually over time but becomes more pronounced after age 30. The good news is that there are steps you can take to help stimulate your body’s natural collagen production and “gain collagen back” for youthful, healthy skin and joints.
What is collagen?
Collagen is a fibrous structural protein that makes up between 25-35% of all protein in the human body. It acts like an adhesive, binding cells together to form tissues and organs. Collagen provides structure and flexibility to skin, bones, tendons, cartilage, blood vessels, and muscles. There are at least 16 different types of collagen in the body, but around 90% consists of types I, II, and III:
- Type I: Found in skin, tendons, vascular ligatures, organs, bone (this is the most abundant collagen in the body)
- Type II: Found in cartilage
- Type III: Found in reticulate fibers (a.k.a. reticular fibers)
These fibrous collagen proteins are made up of amino acids, primarily glycine, proline, and hydroxyproline. Collagen’s unique amino acid composition and triple helix structure make it extremely strong and flexible, able to withstand tension and pressure. However, collagen production declines with age, leading to common age-related concerns like wrinkles, joint discomfort, and weakened bones over time.
Why does our collagen decrease with age?
Collagen production peaks in our late 20s, then declines approximately 1% per year as we get older. There are a few reasons for this gradual collagen loss:
- Lower collagen synthesis: Fibroblasts in the dermis produce less collagen as they age
- Enzyme degradation: The enzymes collagenase and elastase increase, breaking down collagen
- Free radical damage: Oxidative stress from UV exposure and pollution degrades existing collagen
- Glycation: Sugar molecule cross-linking makes collagen fibers rigid and inflexible
- Lower nutrient intake: Declining intake of nutrients needed for collagen production
- Hormone changes: Reduced estrogen can accelerate collagen loss after menopause
This collagen reduction over time leads to common aging concerns like fine lines, wrinkles, dry/sagging skin, joint discomfort, weakened cartilage, and bone loss. The cumulative effects make our skin lose elasticity and “bounce back” ability. Our tendons and ligaments also become less flexible, leading to tightness and stiffness. So while some collagen breakdown is inevitable as we age, there are steps we can take to stimulate our body’s natural collagen production.
Can you increase collagen?
The short answer is yes! While our natural collagen production declines with age, there are several ways we can help boost our collagen levels for firmer skin, flexible joints, and injury resilience:
- Collagen supplements – Collagen powders and capsules provide amino acids to stimulate collagen synthesis. They have been shown to improve skin elasticity and hydration.
- Bone broth – Bone broth provides collagen-boosting amino acids like glycine and proline. It also contains hyaluronic acid for skin hydration.
- Vitamin C – Vitamin C is essential for collagen production. It helps support collagen-producing fibroblasts.
- Hyaluronic acid – Hyaluronic acid supplements replenish hyaluronic acid levels to maintain moisture for firmer, plumper skin.
- Retinoids – Retinoids (vitamin A derivatives) increase collagen production in the dermis and can reduce fine lines.
- Peptides – Peptides signal to cells to ramp up collagen production. Palmitoyl tripeptide-5 boosts collagen, elastin, and hyaluronic acid.
- Copper peptides – Copper triggers collagen and elastin synthesis to firm and tighten sagging skin.
Evidence shows that many of these supplements and ingredients can increase collagen content and density in the dermis when used consistently. Let’s explore some of the top ways to help stimulate your body’s natural collagen synthesis.
Collagen supplements
Collagen supplements like powders and capsules have gained popularity in recent years for skin, hair, nail, and joint support. Most collagen supplements contain types I and III collagen from bovine, marine, or chicken sources. By providing extra collagen precursors (amino acids), these supplements aim to boost the body’s own natural collagen production. Several studies have found benefits:
- A 2019 double-blind trial found 2.5-5g of collagen peptides significantly increased skin hydration and collagen density compared to placebo after 8 weeks.
- A 2018 study reported collagen peptide supplements increased skin elasticity after 4 weeks, and increased collagen content in the dermis after 8 weeks.
- Another study found collagen supplements reduced signs of aging, including facial wrinkles and crow’s feet lines, after 60 days of use.
The research indicates oral collagen supplements may support aging skin by stimulating collagen synthesis for increased dermal collagen density and skin elasticity. Typical dosing is around 2-5g daily. Look for a quality supplement containing hydrolyzed collagen peptides for optimal absorption.
Bone broth
Drinking bone broth is an easy way to add collagen to your diet. Bone broth is made by simmering animal bones and connective tissue. This long simmering process helps extract collagen, gelatin, and amino acids from the bones. Consuming bone broth provides building blocks like glycine and proline to stimulate your own collagen production. Bone broth also contains hyaluronic acid, which helps retain moisture in the skin for a plumper, more youthful appearance.
Studies have found consuming collagen-rich bone broth can increase collagen content in the body. In one study, patients who consumed 60g of pork or chicken bone broth daily for 6 months saw increased hydroxyproline (a marker of collagen synthesis) compared to placebo.
Aim for at least 2-3 cups weekly of homemade bone broth. Chicken, beef, and fish bones work well. You can also purchase pre-made organic bone broth as a quick collagen boost.
Vitamin C
Vitamin C is essential for collagen formation in the body. It acts as a cofactor for enzymes that cross-link and stabilize collagen fibers. Vitamin C also helps stimulate collagen-producing fibroblasts in the dermis layer of skin.
Studies demonstrate that increased vitamin C intake helps ramp up collagen production. Getting enough vitamin C is key for supporting collagen synthesis as we age:
- A 2015 study found daily supplementation with vitamin C doubled collagen production in the skin of older men.
- Research shows combining vitamins C and E helps increase collagen production and may reduce UV damage to skin.
- Vitamin C deficiency can cause the painful condition scurvy, which results in weakened, ruptured collagen fibers.
Aim for at least 75-100mg daily from food and supplement sources. Citrus fruits, peppers, broccoli, strawberries, and kiwi are good dietary sources of vitamin C. A quality vitamin C supplement can also help maintain optimal levels.
Hyaluronic acid
Hyaluronic acid is a natural compound found throughout connective, epithelial, and neural tissues. It’s especially concentrated in the skin, eyes, and synovial fluid of joints. Known as “nature’s moisturizer”, hyaluronic acid helps hydrate skin and joints by attracting and binding up to 1000x its weight in water.
Our hyaluronic acid levels decline with age, leading to dryness, reduced elasticity, and wrinkles. There’s evidence that supplementing with hyaluronic acid can replenish moisture and stiffness in skin and joints:
- A 2014 study found that oral hyaluronic acid (60mg daily) increased skin moisture and reduced wrinkles after 8 weeks.
- Multiple trials report reduced joint discomfort and improved mobility in patients taking 80-200mg hyaluronic acid.
- Topical hyaluronic serums and creams hydrate skin and help retain collagen for a firm, youthful complexion.
Consider a hyaluronic acid supplement along with a nourishing hyaluronic acid cream. This replenishes moisture and plumps up skin for fewer noticeable wrinkles and lines.
Retinoids (vitamin A derivatives)
Retinoids, like retinol and retinoic acid, are vitamin A derivatives that can stimulate collagen production in the skin. Topical and oral retinoids enhance collagen synthesis in fibroblasts and may reduce collagen degradation. Retinoids help slough off old, damaged skin cells and boost new, healthy cell turnover.
Evidence suggests retinoids can increase dermal collagen content and reduce signs of aging:
- In one 12-week study, 0.4% retinol cream significantly improved wrinkles and crow’s feet, increased collagen production, and thickened the epidermis.
- A meta-analysis concluded that prescription retinoic acid resulted in substantial increases in collagen production over months of use.
- Combining retinoids with vitamin C and peptides may further boost collagen synthesis in aging skin.
Look for an over-the-counter retinol cream or serum to use 2-3 nights per week. Retinoids help generate new, healthy collagen, but can cause dryness – so remember to moisturize!
Collagen-stimulating peptides
Collagen peptides are bioactive compounds that help signal to fibroblasts to ramp up collagen production. Popular peptides for skin and joint health include:
- Palmitoyl tripeptide-5: Shown to stimulate collagen, elastin, and hyaluronic acid.
- Palmitoyl tetrapeptide-7: Believed to increase collagen I, IV, fibronectin, and hyaluronic acid levels.
- Tripeptide-29: May protect collagen from MMP enzymes that degrade collagen.
Research indicates these collagen-stimulating peptides can improve skin elasticity, increase dermal thickness, and reduce wrinkles over time. Look for peptide complexes in anti-aging creams, or take an oral peptide supplement.
Copper peptides
Copper peptides are short protein fragments that help trigger collagen and elastin synthesis. Our bodies require trace amounts of copper to form lysyl oxidase, the enzyme that cross-links collagen fibers. Topical creams with copper peptides may firm and tighten sagging skin by stimulating collagen production.
Studies show promising results for copper peptides and skin rejuvenation:
- In a 12-week trial, a copper peptide cream resulted in significant improvements in skin firmness, elasticity, and wrinkles.
- Copper peptides applied after laser skin resurfacing helped accelerate healing and increased collagen deposition in the dermis.
- Combining copper peptides with vitamin C appears to boost the effects for restoring aging skin.
When shopping for topical copper peptides, look for a product containing a concentration of 0.1% copper tripeptide-1 for optimal results.
Other lifestyle measures
Your diet, lifestyle habits, and time in the sun also impact your body’s collagen production. Here are some additional tips for maintaining youthful collagen levels:
- Eat collagen-boosting foods like bone broth, citrus fruits, berries, red and yellow peppers, nuts, seeds, beans, eggs, fish, spirulina, turmeric, and garlic.
- Avoid excessive sugar, as sugar molecules can crosslink with collagen fibers, leading to stiffness and inflexibility.
- Manage stress levels, as chronic stress raises cortisol and inflammatory cytokines that break down collagen.
- Wear sunscreen daily since UV radiation degrades collagen and causes premature aging.
- Don’t smoke, as tobacco smoke contains free radicals that damage existing collagen.
- Stay active – exercise and strength training helps stimulate collagen production.
Making collagen-boosting foods a regular part of your diet while avoiding collagen-damaging factors can help maintain youthful levels as you age.
How long does it take to rebuild collagen?
So how long does it actually take to start rebuilding collagen levels in the skin and joints? While it’s a gradual process, most people see benefits within 6-12 weeks of taking collagen supplements, vitamins, and topical creams. Consistency is key for long-term collagen rebuilding – it can take up to 6 months to see really transformative results.
Here’s a general timeline for when you may start to notice the effects from collagen-stimulating ingredients and supplements:
- 2-4 weeks: Improved skin hydration, softness, and smoothness.
- 4-8 weeks: Increased skin elasticity, firmer and fuller skin tone.
- 3-6 months: Reduction in wrinkles, fine lines, increased dermal collagen density.
- 6-12 months: Continued improvement in skin firmness, wrinkle reduction, joint mobility.
The longer you stick with a collagen-boosting approach, the better your results will be. Be patient and consistent, and you can help turn back the clock on aging skin and joints!
Can you reverse collagen loss from aging?
While we can’t fully reverse the decline of youthful collagen levels, the good news is we can help slow down collagen deterioration and rebuild depleted stores. This requires a proactive, multi-pronged approach. Combining supplements like collagen peptides, vitamins, hyaluronic acid, and copper peptides can stimulate fibroblasts to ramp up collagen production. Retinoids and collagen-boosting creams rejuvenate skin and support new collagen fibers.
It also requires patience and consistency. Sticking with a collagen-stimulating regimen for at least 3-6 months allows time for your collagen network to regenerate and fortify. While newly formed collagen takes time to mature and strengthen, most people see noticeable improvements in wrinkles, skin firmness, and joint comfort after several months of focused support.
Certain lifestyle measures like eating a collagen-rich diet, minimizing sugar, using sunscreen, staying active, and managing stress all enable our bodies to produce collagen more efficiently. Though we can’t stop collagen decline completely, with a strategic regimen, we can help maintain and restore youthful collagen levels over the long term.
The bottom line
Our natural collagen production declines with age, leading to common signs of aging in our skin and joints. The good news is targeted supplements, foods, and skin creams can provide the building blocks to stimulate our own collagen synthesis. While it takes consistency over months, proven ingredients like collagen peptides, vitamin C, hyaluronic acid, retinoids, and copper peptides have been shown to successfully increase collagen density and skin elasticity.
By making collagen-boosting supplements and nutrient-dense foods a regular habit, practicing skin-nourishing routines, staying active, and limiting collagen-disrupting factors, we can help maintain youthful levels of this vital structural protein. While aging is inevitable, rebuilding depleted collagen stores can promote healthy, vibrant skin and flexible joints for years to come.