How to Rebuild Collagen in the Face Using These 7 Steps

Peptides when applied topically can also help signal the skin to produce more collagen.

They are are short chains of amino acids which act as building blocks in your skin and are responsible for your skin’s texture, strength and resilience.

Peptides are able to penetrate the top layer of skin and send signals to yours cells to produce more collagen.

My favourite products containing peptides are by Estee Lauder.

How to Rebuild Collagen in the Face with Vitamin C

Vitamin C is essential in collagen synthesis, and also has antioxidant properties. It therefore helps both in boosting your skin’s collagen production and preventing damage to collagen caused by free radicals.

My favourite Vitamin C serum is the Indeed Labs C24 which contains 22% vitamin C.

2. Protect Your Skin from UV Radiation with a good SPF

UV radiation plays a major role in the degradation of your collagen levels. The single biggest thing you can do to slow down this degradation is to wear sun protection every single day.

I use a sunscreen with SPF 50 every day and my current choice is Elizabeth Arden Prevage City Smart. It’s a broad spectrum mineral sunscreen so it blocks out both UVA and UVB rays with a combination of zinc and titanium dioxide.

I find it very hydrating and it also contains a tint (a bit like a BB cream).

This product is not only a SPF but also contains anti-pollution ingredients creating a barrier against pollutants in the air such as car exhaust and cigarette smoke. It also neutralises free radical damage caused by pollution.

I also love the Elizabeth Arden Eight Hour Daily Defense Moisturiser which has a broad spectrum SPF 35. This moisturiser is slightly lighter than Prevage City Smart and does not have a tint.

Other ways to protect your skin from UV radiation is to include ingredients such as niacinamide, azaleic acid, reservatrol, vitamin E, green tea and vitamin C into your skincare routine. These ingredients all neutralise free radicals caused by UV rays.

3. Ensure your Skin is Well Hydrated by Using Hyaluronic Acid

The more hydrated your skin is, the better the environment it gives for collagen to thrive.

In order to keep your skin well hydrated I recommend using hyaluronic acid. Hyaluronic acid holds over a thousand times its weight in water and ensures moisture is retained in your skin.

I use hyaluronic acid topically as well as taking supplements. The products I recommend are:

Hyaluronic Acid supplements by Wild Nutrition

Wild Nutrition’s supplements contain extra low weight hyaluronic acid which has been clinically proven to reach the skin surface.

By having extra low weight it ensures optimum absorption in the skin layer.

Hada Labo Super Hydrator lotion

This product contains three different molecule sizes of hyaluronic acid designed to rehydrate your skin at multiple levels.

Hydraluron Intense Moisture Lotion

This product is similar to the Hada Labo Super Hydrator Lotion in that it also contains three different molecular weights of hyaluronic acid.

I found that this product was a very different texture to the Hada Labo serum in that it was thicker and creamier (the Hada Labo serum is very watery).

Sometimes I like to use these together if my skin feels particularly dehydrated. I find that the Hada Labo product is more of a serum whereas the Hydraluron Intense Moisture Lotion can be used as a moisturiser.

4. Eat a Diet that will help your body produce collagen

Eat Vitamin C Rich Foods

Vitamin C helps with the production of collagen and can boost collagen levels in your body. The following foods contain Vitamin C:

• peppers
• broccoli
• spinach
• citrus fruits

I also take a vitamin C supplement which contains a form of vitamin c that is encapsulated in lipids to stop the body eliminating it.

This particular form of vitamin c has been proven to increase the elasticity of the skin over time.

A study showed that over 16 weeks this supplement can increase your skin’s firmness and elasticity by 61.4%. It also leads to a reduction in the appearance of fine lines and wrinkles on both the face and body. You can read the study that was done here.

Eat Proline Rich Foods

Proline is an amino acid that plays a role in collagen production. The following foods contain proline:

• Asparagus
• Mushrooms
• Cabbage
• Eggs and Dairy
• Meat
• Bone broth

Eat Glycine Rich Foods

Glycine also plays a vital role in collagen production. The following foods contain glycine:

• Beans
• Nuts and Seeds
• Eggs and Dairy
• Meat and Fish
• Bone broth

The main food I always include in my diet which I recommend to boost your collagen levels is Bone Broth.

Bone Broth contains both glycine and proline (two essential amino acids to boost collagen levels). It also contains minerals such as magnesium, phosphorus, potassium, calcium, manganese, zinc and sodium.

Eat Lysine Rich Foods

The third amino acid that plays a role in supporting collagen production is Lysine. The following foods contain lysine:

• Legumes
• Nuts and Seeds
• Cheese, particularly parmesan
• Cod and Sardines
• Eggs
• Soybeans

Eat Foods Rich in Copper

Copper plays an important role in maintaining collagen so eating foods rich in copper may help to boost your collagen levels. The following foods contain copper:

• Nuts
• Red Meat
• Spirulina
• Shiitake Mushrooms
• Dark Chocolate
• Leafy Greens

Eat Foods Rich in Vitamin A

The following foods contain vitamin A:

• Liver
• Egg Yolks
• Carrots
• Sweet Potatoes
• Cod Liver Oil
• Orange and yellow vegetables and fruits

Eat Foods Rich in Sulphur

Foods rich in sulphur aid the formation of collagen and also help to maintain healthy pigmentation. The following foods contains sulphur:

• Beans
• Cabbage
• Garlic
• Eggs
• Fish and Meat
• Fruit

5. Supplements to Increase Collagen Production

If you have a poor diet, collagen supplements are a good way to increase the body’s collagen levels. This High Strength Marine Collagen Supplement is combined with hyaluronic acid and vitamin C to support natural collagen production, and help delay the aging process.

Dietary supplements are an easy way to get enough collagen if you are not eating a balanced diet. They help to give the skin a youthful appearance, and can also help to strengthen the hair and nails.

6. Cut Out Sugar and Smoking

How Your Sugar Intake Effects Your Collagen Levels

Excessive sugar consumption may lead to glycation. This is a process where the sugar in your bloodstream attaches to proteins in your body. It can cause collagen to become weak and brittle and make your skin more likely to wrinkle.

I would recommend cutting out refined sugar from your diet completely. You should check breakfast cereals and store bought products for added sugar. This article on the NHS website may help you find sources of sugar in your diet of which you may not be aware.

A diet with foods containing a low glycemic index can also help to stop spikes in your blood sugar levels. Examples of foods with low GI include oatmeal and barley.

I try to cut out refined sugar completely and make my food from scratch so I know exactly what is in it. I am aware in today’s world we need to find a balance between remaining healthy and also enjoying life so I will occasionally still have a desert on my birthday or special occasions!

How Smoking Effects Collagen Levels

Many of the chemicals in tobacco smoke damage collagen. As a result people who smoke long term will find their skin begins to wrinkle prematurely. If you are a smoker I have listed some resources below which may help you to stop smoking.

7. Rebuild Collagen in the Face with Red Light Therapy

Red light therapy is a great way to stimulate collagen production since it’s effective and has no side effects. Red light is well known for being able to speed up wound healing. It works well at reducing scars and minimising the appearance of wrinkles and fine lines.

Conclusion on How to Rebuild Collagen in the Face

Here is a recap of the 7 ways you can boost your collagen levels:

1. Use Retinol, Peptides and Vitamin C in your Skincare Routine
2. Protect Your Skin from UV Radiation with a Good SPF
3. Ensure your Skin is Well Hydrated by Using Hyaluronic Acid
4. Eat a Diet that will help your Body Produce Collagen
5. Take Collagen Supplements
6. Cut Out Sugar and Smoking
7. Red Light Therapy

FAQs on How to Rebuild Collagen in the Face

What foods help produce collagen?

Your body produces collagen by combining amino acids that you get from protein rich foods. It is important therefore to get enough protein in your diet from foods such as meat, fish, beans, dairy and eggs. You should also aim to get enough vitamin C, zinc and copper by eating citrus fruits, peppers, broccoli, tomato, and leafy greens.

What are the side effects of taking collagen?

They may cause heart burn and acne.

What depletes collagen?

Exposure to UV radiation, pollution and cigarette smoke as well as too much sugar in your diet.

What is the best source of collagen?

Your body makes collagen by combining amino acids. The process requires protein, vitamin c, zinc and copper.

Does taking collagen really work?

There has been some evidence to suggest that taking collagen supplements over several months can improve skin elasticity. Other studies have also shown that collagen supplements can increase bone density and improve joint pain.