Collagen is the most abundant protein in the human body and is a key component of skin, bones, tendons, ligaments, and other connective tissues. As we age, our bodies produce less collagen, leading to common signs of aging like wrinkles, sagging skin, and joint pain. This has led many people to look for ways to boost collagen production in hopes of reducing these age-related changes. One theory that has gained popularity is that exposing skin to cold water can stimulate collagen production. But is there any truth to this idea?
What is collagen and why is it important?
Collagen is a fibrous structural protein that makes up approximately 30% of the protein in the human body. It provides structure and strength to connective tissues throughout the body including skin, bones, tendons, ligaments, cartilage, blood vessels, and teeth.
Collagen is made up of amino acids wound together to form triple-helix protein fibers. These fibers are further cross-linked together to form strong collagen fibrils and fibers that give structure and strength.
There are at least 16 types of collagen in the human body but around 90% consists of types I, II, and III. Type I collagen is the most abundant and is a major component of skin, bones, tendons, ligaments, and teeth. Type II collagen is found in cartilage and provides structure and flexibility. Type III collagen is found alongside type I and helps form tissues like skin, muscles, and blood vessels.
Collagen provides numerous important functions in the body:
– Gives structure and strength to skin, helping maintain firmness, elasticity, and youthfulness
– Forms connective tissues that hold muscles, bones, and organs in place
– Provides cushioning for joints and helps retain cartilage integrity
– Supports bone mineral density and strength
– Helps seal and heal wounds
– Forms blood vessels to transport nutrients and oxygen
– Gives structure to teeth, gums, and eyes
Because of its critical structural roles, a reduction in collagen leads to many visible signs of aging including fine lines, sagging skin, thinning hair, brittle nails, decreased muscle mass, weakened bones and joints, and slower wound healing. Finding ways to maintain healthy collagen levels is important for reducing age-related changes.
Collagen production decreases with age
Unfortunately, natural collagen production declines steadily after young adulthood. Some estimates suggest collagen production may decrease by up to 1% per year after age 30. Studies show women over 50 have about 30% less collagen in their skin compared to women in their 20s and 30s.
This age-related decline in collagen occurs for several reasons:
– The fibroblasts that produce collagen slow down as part of the natural aging process
– Damage from UV radiation from the sun breaks down existing collagen
– Lower antioxidant levels to counteract collagen breakdown
– Decreased production of substances that support collagen formation like vitamin C, copper, and zinc
– Hormonal changes with menopause
– Chronic inflammation from conditions like arthritis or autoimmune disorders
– Unhealthy lifestyle habits like smoking, excessive alcohol, and poor diet
The loss of collagen thickness and integrity shows up as common signs of aging like fine lines, wrinkles, dryness, and loss of elasticity and firmness in the skin. It also contributes to thinning hair, brittle nails, stiff and achy joints, weakened bones and muscles, and slower healing from wounds or injuries.
The theory behind cold water for collagen
This age-related breakdown of collagen has caused many people to look for ways to stimulate its production and slow the changes. One theory that has circulated is that splashing or dunking your face in cold water can boost collagen.
The reasoning is that the cold temperatures constrict blood vessels and restrict blood flow. When you get out of the cold water, the blood vessels dilate again. This return of blood flow delivers more oxygen and nutrients to stimulate collagen production in the skin.
Some sources claim the contrast of the cold water followed by the flush of warm blood can lead to up to a 100% increase in collagen production. However, there is limited evidence to support these claims currently.
What does the research say?
Studies on using cold therapies like ice baths, cold showers, or facial ice cubes to increase collagen are still emerging. But here is what some of the early research indicates:
Some evidence of benefits for collagen
– A small 2014 study had women use an ice cube to massage their faces for a minute daily for a month. Biopsies detected increased expression of certain genes involved in collagen synthesis like procollagen I and elastin.
– A 2019 study applied cold temperatures of 50-53°F to participants’ forearms for 20 minutes for 12 weeks. Skin biopsies showed increased expression of collagen-related genes.
– Cold therapy may help counteract breakdown from matrix metalloproteinases enzymes that degrade collagen. One study found cold temperatures decreased MMP activity.
– Cryotherapy facials using special wands cooled as low as -262°F increased blood flow, hydration, elasticity, and firmness in a 2022 study. Participants saw improved appearance in fine lines, wrinkles, and skin texture.
But some caveats
– Many studies use extreme cold from devices, not a splash of cold water. The temperatures and exposure times needed to affect collagen may require more than a brief cold water rinse.
– One study found soaking forearms in 50°F water for 30 minutes increased collagen production but dipping in 59°F water did not. Higher temps may not be enough.
– Most evidence involves short-term improvements seen in skin biopsies. More research is needed on sustained collagen increases translating to actual clinical changes in skin quality and anti-aging effects.
– Freezing or repeated extreme cold can damage skin instead of helping it. Moderation is key.
Other cold therapy considerations
– Any potential collagen benefits likely only apply to exposed skin. Splashing your face would not increase collagen throughout the body.
– Effects likely depend on the temperature and duration of exposure. Quick rinses may not reach ideal levels to stimulate collagen production.
– Starting with warm water then transitioning to cool water may allow deeper skin penetration and be ideal for collagen stimulation.
– Overly frequent cold exposure could potentially damage skin over time depending on the temperature and length of exposure.
– Individual factors like age, thickness of skin layer, circulation issues, and susceptibility to chapping/eczema flares may make someone more or less suited to cold water therapies.
Tips for using cold water for your skin
While the research on cold water and collagen is still emerging, briefly splashing or rinsing your face with cool water can provide other benefits for healthy skin as part of your regular routine. Here are some best practices:
Stick to cool, not icy temperatures
It’s best to use cool water that’s tepid or moderately cold, not freezing temperatures. Water that is too frigid can damage and irritate skin. Slowly transitioning from warm to cool water is ideal. 60-70°F water is a good target range for most.
Focus on your face
Any potential collagen stimulation from cold water would only occur on exposed skin. Dousing your whole body won’t increase collagen production everywhere. Keep the focus on your face and neck area.
Rinse after cleansing
Splash face with lukewarm water to open pores, cleanse with your regular facial cleanser, then rinse with cool water to close pores, stimulate circulation, and potentially support collagen.
Use for short durations
Extended freezing cold exposure may harm skin. Quick 10-30 second rinses with cool water are best. You can gradually increase the duration as skin adjusts.
Pat dry gently
Avoid rubbing skin vigorously with a towel. Instead, lightly pat skin dry to avoid disrupting collagen fibers.
Moisturize after
Always follow cold rinsing with a nourishing moisturizer to counteract dryness and seal in hydration. This supports skin health and can help preserve existing collagen.
Do it 1-2 times per day
Splash your face with cool water once or twice daily after cleansing for a simple way to improve circulation, support collagen, and soothe skin.
Adjust for sensitivities
Those with eczema, rosacea, or very dry skin may need to avoid extremes of cold. Pay attention to your skin’s signals.
Other ways to support healthy collagen levels
While more research is still needed, brief cold water rinsing may provide a simple free way to potentially help stimulate collagen production for more youthful looking skin. But supporting collagen goes beyond temperature therapy. Here are some other key ways to maintain collagen integrity:
Consume collagen-boosting nutrients
Make sure your diet provides plenty of nutrients that support collagen formation:
| Nutrient | Food sources |
|---|---|
| Vitamin C | Citrus fruits, peppers, strawberries, broccoli |
| Copper | Oysters, beef liver, lentils, sesame seeds, cocoa powder, cashews |
| Zinc | Oysters, beef, chicken, beans, yogurt, oatmeal |
| Silica | Leafy greens, asparagus, leeks, green beans |
| Proline | Meat, dairy, eggs, cabbage, asparagus, mushrooms |
| Vitamin A | Beef liver, sweet potatoes, carrots, mango, spinach |
Use collagen supplements
Collagen supplements like powder or pills contain concentrated collagen peptides that may help compensate for age-related declines in collagen production when taken regularly. Look for hydrolyzed collagen from sources like bovine, fish, or eggs.
Quit smoking
Smoking is highly destructive for collagen. Tobacco smoke releases enzymes that break down collagen and elastin and reduces antioxidant protection. Quitting smoking and avoiding secondhand smoke can help preserve collagen.
Practice sun protection
UV radiation degrades existing collagen in skin. Always wear broad spectrum sunscreen, protective clothing, and limit prolonged sun exposure to maintain collagen integrity.
Manage stress
High cortisol from chronic stress inhibits collagen production and increases enzymes that break it down. Managing stress through yoga, meditation, massage, and other relaxation techniques can reduce collagen degradation.
Get enough sleep
Lack of sleep raises cortisol levels which reduces collagen synthesis. Aim for 7-9 hours per night for optimal collagen production.
Stay active
Weight-bearing exercise and strength training helps stimulate collagen production and support bone and muscle integrity as you age.
Eat gelatin
Gelatin is a cooked form of collagen that can support your body’s own collagen when consumed regularly through foods like bone broth.
Try collagen-boosting skincare
Look for topical skincare products that contain ingredients like retinol, vitamin C, copper peptides, coenzyme Q10, or antioxidants that support collagen health in skin.
Get a collagen induction treatment
Microneedling procedures using tiny needles to stimulate collagen and elastin can improve skin texture, tone, fine lines, wrinkles, and scars.
Consider laser resurfacing
Laser skin resurfacing removes damaged outer layers and stimulates new collagen growth. It can improve wrinkles, lines, acne scars, and tighten sagging skin.
Discuss cosmetic injectables
Injectables like Sculptra contain poly-L-lactic acid to stimulate collagen growth and restore volume lost with age. Juvederm and Radiesse work similarly.
The bottom line
Emerging research suggests brief cold water therapy may help stimulate collagen production, but more evidence is still needed to confirm true clinical benefits. While results are not guaranteed, rinsing your face with cool water can be a simple free addition to your skincare routine with little downside when done properly. But supporting your collagen goes beyond splashing with cold water. Focus on overall skin health and anti-aging lifestyle factors like diet, sun protection, not smoking, managing stress, proper sleep, exercise, and proven collagen-stimulating skincare products and procedures for fighting signs of aging related to collagen loss. With a consistent, multi-pronged approach, you can help support collagen and your most vibrant, youthful looking skin at any age.