To make sure you’re getting enough antioxidants, aim to eat a rainbow of whole fruits, vegetables, legumes, herbs, nuts, and seeds. (The more colorful your plate—the better.) Produce high in vitamin C1—like red bell peppers, broccoli, and oranges—are especially important. In addition to being a powerful antioxidant, “Vitamin C is a necessary cofactor2 in collagen synthesis,”* says Brittany Modell, M.S., R.D., CDN. This essential nutrient is actually required by specific enzymes involved in collagen formation on the daily.* Without enough vitamin C, the enzymes can’t do their thing, leading to accelerated collagen breakdown.* By supporting your natural collagen levels, you might see benefits ranging from joint comfort3 and better workouts, to improved gut health4.* Most notably for beauty fans, however, are the skin care benefits: Clinical trial research shows that collagen supplements support skin elasticity5 and overall hydration6.* In addition to egg whites, foods like salmon, barley, and wheat8 are especially high in proline. Eggs and salmon for breakfast, anyone? Now, there’s no harm in enjoying the occasional sugary treat. But if you have a sweet tooth, try reaching for other sources like dark chocolate, fruit, or toasted coconut flakes. (If you’re the DIY type, try these mouthwatering fudgy chocolate avocado blender muffins.) To safeguard your collagen, make sunscreen a priority. “Zinc oxide is the safest topical protection [for both] our bodies and the environment,” notes Davis. “It’s also very healing and nourishing for our skin as it’s rich in minerals.” Smoking also harms collagen via the immune system. “Tobacco smoke reduces immune response and induces metalloproteinase, an enzyme that degrades collagen,” says Jaffe. This damages fibers of collagen and elastin, another important skin protein, causing flabby and loose skin. To add insult to (skin) injury, “smoking depletes the body of vitamin C,” adds Davis. This deprives collagen of its essential cofactor, paving the way for degradation. Over time, this oxidative stress can take a toll on your existing collagen. It also decreases the ability of fibroblasts, a type of cell that produces type I collagen. (This kind of collagen is the most abundant protein11 in the body.) Plus, excessive alcohol intake can disrupt absorption of vitamin C, further contributing to poor collagen synthesis. Other significant antioxidants include vitamins C and E, which work best together. Vitamin C regenerates vitamin E, while vitamin E returns the favor by increasing its stability. Another way to increase collagen production is through peels. Glycolic peels tend to be the best for collagen, as research shows the ingredient can stimulate fibroblasts13. Finally, red light therapy facials have been shown to stimulate collagen production14 in research; however, it’s not fully understood why or how. Aloe vera can be consumed as a capsule or juice, but some people like to blend the gel into their smoothies for a refreshing, cooling drink. However, “aloe can interact with certain supplements or medications, so it’s wise to [talk] to your physician,” says Moreno. Here’s the deal: When the skin is exposed to stressors like UV radiation or alcohol, thinner “sacrificial” collagen fibers degrade. But during sleep, these fibers repair themselves before merging with other thicker, permanent fibers. In other words, like many biological functions in the body, collagen synthesis seems to be regulated by the circadian rhythm.
