Expert-Backed Tips to Boost Your Collagen Levels Naturally

Collagen is like the scaffolding that keeps your body intact—it supports your skin, strengthens your joints, and even gives structure to your blood vessels and bones. While it’s the most abundant protein in the body, its production slows down as early as your mid-20s. That’s when the fine lines begin to whisper their presence, and your skin might not bounce back as it used to. Collagen supplements and skincare seem like the most obvious choice for regaining that youthfulness. But according to Dr. Shereene Idriss, a board-certified dermatologist, the truth is far less glamorous: “Most products don’t work as advertised, and more research is needed to back many claims.”

Still, all hope isn’t lost. There are ways to support your body’s collagen production naturally—methods rooted in science. From simple changes in your diet to effective skincare and treatments, these tips can help you take charge of your skin and health without falling into the hype.

What Is Collagen?

It is the most abundant protein in the human body. It’s found in your skin, bones, tendons, cartilage, blood vessels, and even your eyes. It is like the glue that holds your body together and gives it strength and elasticity.

There are at least 28 different types, but Types I, II, and III are the ones you’ll hear about the most. Type I and III work together in your skin, ligaments, and bones to provide elasticity and structure. Type II, on the other hand, is found in cartilage and helps cushion your joints.

When collagen levels drop, the effects can be seen—and felt. Skin becomes less elastic, wrinkles deepen, and joints may ache more. Knowing what this protein does is half the battle. The next step is to understand why it declines in the first place.

What Causes Collagen to Decline?

Collagen decline is an inevitable part of aging, but several factors can accelerate the process.

Aging

From your mid-20s onward, production decreases by about 1% every year. By the time you hit your 40s, that decline starts to show in more noticeable ways—wrinkles, sagging skin, and weaker joints.

Sun Exposure

UV rays are a major culprit. They activate enzymes that break down collagen, leading to fine lines, uneven texture, and that leathery appearance many lifelong sun worshippers develop.

Lifestyle Choices

Smoking and excessive drinking wreak havoc on your body. Smoking reduces blood flow to your skin. Alcohol, on the other hand, depletes nutrients essential for collagen production. A high-sugar diet also contributes by causing glycation, a process that damages collagen fibers.

Hormonal Changes

Menopause and other hormonal shifts, like postpartum periods, dramatically reduce estrogen levels, which are essential for collagen synthesis.

Poor Nutrition

A diet lacking essential nutrients like vitamin C, zinc, and copper can impair your body’s ability to produce collagen.

Chronic Conditions

Autoimmune disorders and other chronic health issues can damage collagen or interfere with its production.

7 Ways You Can Boost Collagen

1. Collagen-Boosting Foods

Food is your first line of defense—and it’s an enjoyable one at that. A balanced diet rich in collagen-supporting nutrients can go a long way. Focus on:

• Citrus fruits, bell peppers, strawberries, and broccoli
• Omega-3 fatty acids found in salmon, walnuts, and chia seeds
• Protein from eggs, chicken, and beans
• Bone broth contains amino acids like glycine and proline, which are crucial for collagen production.

Dr. Idriss suggests taking a big-picture approach: “Look at your diet over the course of a week. You don’t have to eat salmon every day—once or twice is enough if you’re eating a variety of nutrient-dense foods.”

2. Sun Protection

The sun may feel amazing on your skin, but those UV rays are no friend to your collagen. “Sun exposure activates enzymes that break down collagen, so using sunscreen is non-negotiable,” says Dr. Idriss. Make SPF 30 or higher a daily habit and reapply every two hours if you’re outdoors. If sunscreen is not your thing, consider UV-protective clothing, like lightweight long sleeves or hats with UPF ratings.

3. Collagen-boosting skincare Ingredients

Don’t fall for the the skincare hype—collagen molecules are too large to penetrate through the skin barrier. Instead, look for ingredients that stimulate your body’s collagen production:

Retinol: The gold standard in skincare, retinol speeds up cell turnover and encourages collagen synthesis

Peptides: These amino acid chains improve skin firmness

Vitamin C: An antioxidant powerhouse, vitamin C protects existing collagen and aids in its production

4. Microneedling

Microneedling involves tiny needles creating controlled micro-injuries in the skin, which prompts your body to produce more collagen during the healing process. Dr. Idriss prefers professional treatments: “In-office microneedling devices penetrate deeper layers of the skin, leading to better results and fewer risks.”

While at-home devices exist, they can be tricky to use safely. If you decide to try one, ensure the needles are no longer than 0.25 mm, disinfect the device thoroughly, and avoid overusing it. Professional treatments, often combined with serums or PRP (platelet-rich plasma), provide longer-lasting and more noticeable improvements.

5. Red Light Therapy

This non-invasive treatment uses wavelengths of red or near-infrared light to energize the mitochondria in your skin cells. “Think of it as jump-starting your collagen factory,” explains Dr. Idriss. Red light therapy stimulates fibroblasts, which produce collagen, while also reducing inflammation and promoting skin repair.

Home devices are effective if used consistently—look for FDA-approved options—but professional treatments offer stronger results. Sessions are painless, with no downtime, making this a low-effort way to support your skin’s health.

6. Balanced Lifestyle

Collagen thrives in a balanced environment. Smoking and excess alcohol consumption accelerate its breakdown, but moderation is key. Dr. Idriss notes, “Two drinks or pieces of cake a week won’t ruin your collagen; it’s the chronic overindulgence that does the damage.”

Regular exercise, especially strength training and cardio, improves circulation, delivering nutrients to your skin and supporting collagen production. Pair that with quality sleep—at least 7–8 hours per night—and stress management, and you’re setting the stage for long-term skin and joint health.

7. Hydration and Skincare Routine

Well-hydrated skin is more resilient and better equipped to maintain collagen levels. Use products with ingredients like hyaluronic acid to draw moisture into the skin and ceramides to lock it in. “Your skincare routine should feel like a long-term investment, not a chore,” advises Dr. Idriss.

Beyond skincare, hydration starts from within. Drink plenty of water and consider a humidifier in drier months to prevent dehydration. Avoid over-cleansing or harsh exfoliants, which can strip your skin’s natural oils.