Over time, collagen production decreases, leading to a loss of elasticity, wrinkles, and a dull appearance. But here's the good news: with the right nutrition, lifestyle, and supplements, it’s possible to boost collagen production! Collagen is a key structural protein that makes up 70% of our skin. It provides firmness, elasticity, and moisture. After the age of 25, collagen production begins to decline, making signs of aging more visible.
Foods That Boost Collagen Production
• Vitamin C – Essential for collagen synthesis (oranges, red peppers, broccoli)
• Protein sources containing proline and glycine – Bone broth, eggs, chicken
• Zinc and copper – Important for cell regeneration (pumpkin seeds, almonds, cashews)
• Antioxidants – Protect collagen by neutralizing free radicals (blueberries, grapes, green tea)
Should You Take Collagen Supplements?
• Hydrolyzed collagen (collagen peptides) is more easily absorbed by the body.
• Consistent use for at least 8–12 weeks may improve skin elasticity and moisture levels.
Lifestyle and Collagen-Friendly Habits
• Use sunscreen – UV rays break down collagen.
• Limit smoking and alcohol – These slow down collagen production.
• Prioritize sleep – Growth hormone released during sleep supports collagen renewal.
• Exercise regularly – Improves blood circulation, delivering more nutrients and oxygen to cells.
