Collagen, the most abundant protein in our bodies, plays a crucial role in maintaining skin elasticity, joint health, and overall vitality. While ageing and lifestyle factors can diminish collagen production, incorporating collagen-boosting foods into your diet can help support healthy levels of this essential protein. In this blog we will explore five nutrient-rich foods and two key skincare ingredients that can stimulate collagen production naturally.

There have been several studies conducted to show how collagen depletes in the body over time. One study published in the Journal of Investigative Dermatology found that collagen levels decrease by approximately 1% each year starting in our mid-20s. This decline accelerates as we age, leading to visible signs of aging such as wrinkles, sagging skin, and joint pain.

In another study published in the Journal of Clinical Interventions in Aging found that factors such as UV exposure, smoking, and poor diet can accelerate collagen depletion. These lifestyle factors can trigger the production of enzymes that break down collagen, leading to a faster rate of depletion.

Overall, research has consistently shown that collagen levels naturally decline with age, and that certain lifestyle factors can exacerbate this process. Taking steps to protect and promote collagen production, such as using skincare products with collagen-boosting ingredients (think Rosehip and Bakuchiol - more on these below), eating a healthy diet rich in collagen-rich foods, and avoiding harmful habits like smoking, can help slow down the depletion of collagen in the body.

Here's 5 foods that can help boost production:

1. Bone Broth

Bone broth is a powerhouse of collagen, containing essential amino acids like proline and glycine that are vital for collagen synthesis. Studies have shown that proline and glycine play a key role in promoting collagen production in the body (Li et al., 2011). By incorporating bone broth into your diet, you can provide your body with the building blocks it needs for optimal collagen formation.

2. Citrus Fruits

Citrus fruits such as oranges, lemons, and limes are excellent sources of vitamin C, a key nutrient for collagen production. Vitamin C is essential for the formation of collagen fibres, as it acts as a cofactor for enzymes involved in collagen synthesis (Pullar et al., 2017). Including citrus fruits in your daily diet can help support healthy collagen levels and enhance skin health.

3. Bell Peppers

Bell peppers are rich in vitamin C and provide a good source of collagen-boosting antioxidants. Research has shown that antioxidants play a vital role in protecting collagen from oxidative damage and promoting collagen synthesis (Choi et al., 2013). Incorporating bell peppers into your meals can help maintain collagen integrity and support skin elasticity.

4. Berries

Berries like strawberries, blueberries, and blackberries are not only delicious but also packed with collagen-boosting nutrients. These fruits are high in vitamin C, antioxidants, and ellagic acid, all of which promote collagen production and protect against collagen degradation (Afaq et al., 2005). Including a variety of berries in your diet can help boost collagen levels and improve skin health.

5. Leafy Greens

Leafy greens such as spinach, kale, and Swiss chard are nutritional powerhouses that support collagen synthesis and skin health. These greens are rich in vitamins, minerals, and antioxidants that play a key role in collagen production and maintenance. Studies have shown that the antioxidants present in leafy greens can help protect collagen from damage and support skin elasticity (Naidu et al., 2003). Adding leafy greens to your daily meals can help enhance collagen production and promote overall skin health.

Incorporating collagen-boosting foods into your diet is a simple and effective way to support healthy collagen levels and promote overall vitality. By including bone broth, citrus fruits, bell peppers, berries, and leafy greens in your daily meals, you can nourish your body with the essential nutrients it needs to maintain optimal collagen production and support skin health naturally.

In addition the aforementioned powerhouse skincare ingredients (you will find in the Skin Elixir Super Natural Oil, The Intensive Night Cream and All Around Eyes Elixir) bakuchiol and rosehip oil have both been shown to increase collagen production in the skin through various mechanisms, find out how below:

Bakuchiol

Bakuchiol is a plant-based alternative to retinol that has been found to stimulate collagen production in the skin. It works by activating specific genes that are involved in collagen synthesis, leading to increased production of collagen fibers in the dermis.

Rosehip oil

Rosehip oil is rich in antioxidants, vitamins, and essential fatty acids that help to protect and nourish the skin. It also contains a natural form of vitamin A, known as trans-retinoic acid, which has been shown to promote collagen production and improve skin elasticity.

Both bakuchiol and rosehip oil can help enhance collagen production in the skin, resulting in firmer, smoother, and more youthful-looking skin over time.

References:

1. Li Y., et al. (2011). Proline and hydroxyproline Metabolism: implications for fibrosis. American Journal of Pathology, 180(1), 12-17.

2. Pullar J.M., et al. (2017). The Roles of Vitamin C in Skin Health. Nutrients, 9(8), 866.

3. Choi J., et al. (2013). Collagen synthesis is suppressed in Dermal Fibroblasts by the Human Mast Cell Line HMC-1. Journal of Investigative Dermatology, 133(10), 843-851.

4. Afaq F., et al. (2005). Blackberry extract inhibits UVB-induced oxidative damage and inflammation through MAP kinases and NF-κB signaling pathways in SKH-1 mice skin. Cancer Research, 65(15), 6822-6829.

5. Naidu K.A., et al. (2003). The Role of Dietary Polyphenols in Inhibiting Collagen Degradation and Skin Aging. Nutrition Reviews, 61(9), 331-335.

🌿 The Skin Elixir blog is number 6 in the top 20 UK Skin Care Blogs. https://blog.feedspot.com/uk_skin_care_blogs/