How to Boost Collagen in Your Skin: A Dermatologist’s Guide

Everyone seems to be talking about collagen supplements. And while I wouldn’t dismiss them entirely, there’s a lot more to maintaining healthy collagen than drinking collagen powder every morning.

So, let’s look at five things that actually matter when it comes to maintaining your collagen.

1. Prevent collagen breakdown

Your first priority should be protecting the collagen you already have.

One of the biggest contributors to collagen degradation is ultraviolet radiation. The result? Wrinkles, loss of elasticity and photoageing.

What I want you to do:

• Use a broad-spectrum SPF 30–50 every day. Reapply when outdoors, particularly after sweating or swimming.

• Add antioxidants into your skincare routine and diet.

• Avoid smoking.

  

Topical antioxidants worth considering

• Vitamin C

• Vitamin E

• Ferulic acid

• Niacinamide

• Green tea polyphenols

• Ellagic acid

• Glutathione

  
  

You don’t need all these ingredients in one routine. A well-formulated vitamin C serum like Sesderma C-vit is a good starting point.

Oral antioxidants

Diet should be your first source of antioxidants. However, certain supplements have been studied for their potential photoprotective effects.

These include:

• Vitamin C and E

• Astaxanthin

• Resveratrol

• Polypodium leucotomos

• Glutathione

• Beta-carotene

2. Stimulate new collagen production

Protecting existing collagen is important, but you also want to support new collagen synthesis.

Retinoids: My first choice

Topical retinoids have some of the strongest clinical evidence for improving photoaged skin. They influence cellular turnover, stimulate collagen synthesis and help reduce collagen degradation.

Your options include:

Tretinoin 0.025%

Tretinoin is a prescription medication and one of the best-studied topical treatments for photoageing.

Retinal (retinaldehyde)

One product I’ve recently started using is the Celimax Retinal Shot.

Retinol

If you’re new to retinoids or have difficulty tolerating stronger formulations, go for CeraVe Retinol.

Peptides

They influence cellular signalling pathways involved in collagen production.

My recommendation: The Ordinary Multi-Peptide + HA Serum.

3. Eat enough protein

So, collagen is a protein. Your body needs adequate amino acids to synthesise and repair it.

You don’t necessarily need collagen supplements to obtain these building blocks. Your body can synthesise collagen using amino acids obtained from dietary proteins.

Best protein sources for vegetarians

• Lentils and beans

• Chickpeas

• Tofu

• Soy chunks

• Paneer

• Greek yoghurt

• Whey protein

• Plant-based protein powders

Non-vegetarian options

• Eggs

• Fish

• Chicken

• Turkey

• Lean meats

Protein supplements

I’d recommend them if you are unable to meet your daily protein requirements through food.

My recommendations:

• The Whole Truth Plant Protein: A plant-based option for those who prefer to avoid dairy.

• Optimum Nutrition Gold Standard Whey: A popular whey protein option.

• Optimum Nutrition Gold Standard 100% Isolate or Hydrolysed Whey

A note for anyone prone to acne: Whey protein has been associated with acne flares. If you are acne prone, switching to a plant-based protein powder or whey isolate can be worth considering.

4. Lift Weights!

Emerging research suggests that strength and/or resistance training have beneficial effects on skin structure, thickness and elasticity.

You don’t need an elaborate gym programme. Twice weekly strength training is enough.

5. Are collagen supplements worth it?

Let’s come back to where we started.

Hydrolysed collagen supplements contain smaller collagen peptides that are digested and absorbed. Some clinical trials have reported improvements in skin hydration and elasticity after regular supplementation.

However, the evidence is mixed.

If you choose to take collagen supplements, remember that they are optional. They should complement, not replace, adequate nutrition and a good skincare routine.