Collagen is necessary for the strength of bones and for overall skin health. It plays an important role in maintaining the texture and elasticity of the skin. On the other hand, as you age, the level of collagen in the body starts decreasing. Wrinkles, fine lines and acne problems can be seen on the skin due to low collagen levels.
This has led to a flurry of interest in collagen supplements and other natural methods to increase the collagen level and production in the body. In this article, we will discuss the best methods to increase collagen in your body.
How to increase collagen
The key question when it comes to trying to increase the level and production of collagen in your body is whether to go with a collagen powder or pill or to go the natural route by sufficiently modifying your diet.
Experts suggest that the best and safest approach is to include collagen-rich foods in your diet. Collagen-rich foods have the additional benefit of being rich in other nutrients that are very beneficial for your skin. However, given the practical difficulties in managing diets, collagen supplements are also a good option.
Smoking reduces the level of collagen in the skin. Smoking cigarettes reduces blood flow and oxygen levels in the skin. It increases toxins that cause damage to collagen and elastin. Due to this, the antioxidant in the skin also starts decreasing. To increase the level of collagen in the body, you should stop smoking completely. Once you stop smoking, the level of collagen will start improving. Also, you should avoid the consumption of caffeine and alcohol.
Cut down on sugar
Consuming too much sugar can be harmful to the skin. To keep your skin healthy, sugar should be consumed only in small quantities. In fact, sugar-loaded foods promote the formation of advanced glycation end products (ages), which break down collagen. Due to this, signs of ageing can be seen on the skin quickly. To avoid this, consume sugar only in small quantities.
Stay physically active
You can increase the level of collagen in the skin by consistently being physically active. This keeps your skin young. Being physically active can help you avoid stress, and it makes you feel happy and good. Due to this the skin also remains healthy.
Eat antioxidant-rich foods
Antioxidants are important for health as well as for the skin. Antioxidants protect against damage caused by free radicals by increasing the level of collagen in the skin. Antioxidants are found in abundance in pomegranate extracts, cinnamon, basil, celery, mulberry extract and green tea. Antioxidants protect your skin from damage caused by pollution, smoking and tobacco.
Hyaluronic acid is one compound that may help boost the production of collagen. A 2022 study showed that a combination of hyaluronic acid and purified polynucleotides can increase the level of collagen in the skin. This compound can also help in increasing the elasticity of the skin.
Another study published in 2021 found that hyaluronic acid capsules can also hydrate and moisturize the skin. Not only this, but hyaluronic acid can also treat wounds by increasing the level of collagen in the skin.
Carotenoids such as retinol and beta-carotene can also increase collagen levels. These carotenoids are a type of antioxidant that may help promote skin health.
Retinol can help protect the skin from sunlight by preventing UV rays from breaking down collagen. For this, you can apply a cream or lotion containing retinol. This will improve the texture of the skin. Loose skin will be tightened and the skin will be toned.
Along with this, you can include potatoes, spinach, pumpkin, carrots etc in your diet. This will also increase the level of collagen in the skin.
Include lean protein in your diet
Protein is important for your overall health as well as for the skin. High-protein foods contain amino acids, which are necessary for the absorption of collagen. For adding lean protein to your diet, you can make fish and seafood a part of it.
If your collagen level is low, your doctor may recommend taking collagen supplements. Collagen supplements can help maintain optimal joint and skin health.
Studies have shown that taking collagen supplements continuously for 90 days can increase the level of collagen in the skin. This can get rid of wrinkles, fine lines and acne. Along with this, the elasticity and moisture in the skin also return. Therefore, if the skin is showing signs of low collagen levels, taking collagen supplements may be beneficial.
Collagen is very important not only for health but also for the skin. With ageing, the level of collagen starts decreasing. You can change your diet or start taking collagen supplements. This will increase the level of collagen in your skin and reduce skin-related problems.