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Collagen is one of the hottest topics in the world of beauty and wellness at the moment. Step into any drugstore and you'll come across all kinds of products pumped with the buzzy ingredient—from lipsticks and lattes to serums and gummy bears.
As it turns out, the wrinkle-fighting protein is actually worth the hype. "Collagen is the most abundant protein in the body. It's the major building block of everything from tendons and ligaments to bones, muscles and skin," says Tony Castillo, Miami-based registered dietitian, nutritionist and co-founder of Nutrition for Performance."Think of it as the glue that holds everything in the body together," he tells.
In addition, the natural protein is responsible for providing strength and elasticity to your skin, making it plump and youthful, tells Dr. Shereene Idriss, a board-certified dermatologist at Union Square Laser Dermatology, New York. "Collagen also supports cell turnover that helps buff away dead skin cells naturally," she adds. Basically, it's the holy grail of healthy skin which is why it's crucial to take care of collagen in your skin—no matter what age you are.
What causes collagen depletion in the skin?
As you age, the collagen levels in the body start depleting. "The collagen production decreases by approximately 1% with each year of age after maturity, starting in your early twenties," tells Dr. Idriss. "This contributes to sagging and the appearance of wrinkles and fine lines," explains Dr. Shari Marchbein, a board-certified dermatologist and a fellow of the American Academy of Dermatology. Moreover, "the cells in the skin divide at a slower rate as we age, causing epidermis—the top layer of your skin—to thin and lose moisture," says the skincare specialist.
Additionally, "lifestyle factors like exposure to harmful ultraviolet rays, smoking, stress and pollution can also contribute to rapid collagen depletion," notes Dr. Idriss. Even the food you eat can have a huge impact on your skin health. "A diet high in simple carbohydrates like refined sugar and white bread can increase the breakdown of collagen and elastin in your skin," tells the dermatologist.
How can you protect and boost collagen in your skin?
Fortunately, with the right skincare practices, you can protect existing collagen as well as boost the production of collagen in the skin. Here are six derm-approved tips to achieve the youthful and bouncy skin of your dreams:
- Wear sunscreen every single day. "The sun is the ultimate ager, it accelerates the break down of collagen fibers leading to the formation of wrinkles," says Dr. Marchbein. Both Dr. Idriss and Dr. Marchbein recommend wearing a sunscreen with at least SPF 30 to protect the skin from photodamage. Try La Roche-Posay's Anthelios Ultra Light Fluid Facial Sunscreen SPF 60, Elizabeth Arden's Prevage City Smart SPF 50 Hydrating Shield or Missha's All Round Safe Block Essence Sun Milk SPF 50+.
- Add retinol to your skincare routine. "Topical retinols and retinoids have also been proven to improve the appearance of aged skin by stimulating collagen production in the deeper layers of the skin," says Dr. Idriss. "If you are pregnant or have very sensitive skin, newer retinol alternatives such a bakuchiol are a safe and effective option," she adds. In addition, "retinoids also help facilitate skin cell turnover, improve skin tone and texture, even decrease pore size," notes Dr. Marchbein. She recommends using it at night for best results. Check out Ole Henriksen's Goodnight Glow Retin-ALT Sleeping Creme, Murad's Retinol Youth Renewal Night Cream and Skinceuticals' Retinol 1.0.
- Invest in a good peptide cream. "There are peptide creams and serums that have very good evidence for stimulating collagen and elastin in the skin and improving skin firmness, tone and laxity," says Dr. Marchbein. She recommends Alastin's Restorative Skin Complex, Revision's Nectifirm and No7's Firming Booster Serum. Dr. Marchbein also suggests adding an antioxidant-rich moisturizer to your daily skincare regimen. "Vitamin C and other antioxidants can protect against free radical oxidative damage to the skin, one of the major factors that contribute to collagen breakdown," she explains. "I recommend using it every morning before sunscreen," adds the dermatologist. Try Skinceuticals' C E Ferulic, Tatcha Violet-C Brightening Serum or Drunk Elephant's C-Firma Day Serum.
- Say hello to hydration. "Hydration plays a huge role in the production and building of collagen. When you aren't properly hydrated the skin is dry and the collagen is not able to repair itself," says Castillo. Also, your body requires vitamin C to make collagen. "Since it's a water-soluble vitamin, it needs water to get around the body. So, if you are dehydrated vitamin C cannot be used by the body to stimulate collagen production," explains the nutritionist.
- Eat your way to plumper skin. Stock on vitamin C-rich foods like citrus fruits, berries, broccoli and bell peppers, says Castillo. "And make sure to get at least five servings of fruits and vegetables a day to aid your body in making collagen," he adds. "Other food sources that are naturally rich in collagen include fish, egg whites, and bone broth," notes Brittany Modell, registered dietitian and founder of Brittany Modell Nutrition and Wellness. "Since collagen is concentrated in connective tissues, such as muscle, meat that contains connective tissue or muscle is one of the best sources of collagen," she tells. Modell suggests choosing only organic, pasture-raised and grass-fed broth in order to minimize exposure to any harmful toxins or metals. If you're a vegan or vegetarians, go for foods like tofu, lentil, tempeh, chia seeds and quinoa to get all the necessary amino acids for collagen production, suggests the dietitian. Other than that, Castillo suggests eating more whole grains and cutting down your intake of sugar and refined carbs as they prevent collagen from repairing itself.
- Try in-office treatments. Dr. Idriss recommends trying in-office treatments such as chemical peels and resurfacing lasers. "Energy-based devices with radiofrequency and ultrasound can also help regenerate collagen in the skin," she adds. "Even microneedling and injections with platelet-rich plasma can promote collagen formation in the skin," tells Dr. Marchbein.
