Collagen for Skin: Benefits, Sources, and Best Practices


Collagen is the most abundant protein in our bodies, constituting around 30% of the total protein content. It serves as a critical component of the skin, providing strength and structure, and is essential for maintaining youthful and radiant skin. As we age, collagen production inevitably slows down, which often results in sagging, wrinkles, and dryness. 

Fortunately, there are several natural ways to boost collagen synthesis and maintain healthy skin. In this article, we will explore the benefits of collagen for the skin, its best sources, and the practices that can help maintain collagen levels naturally.

Will Collagen Help Saggy Skin?

Collagen plays an instrumental role in determining the firmness and elasticity of the skin. As the body’s natural production of collagen slows down with age, sagging and wrinkling skin becomes increasingly prevalent.

Several studies have shown that increasing collagen intake through supplementation or a collagen-rich diet can improve skin elasticity, hydration, and overall appearance. The rebuilding process of collagen fibers supports the dermis, ensuring that the skin maintains its taut, youthful appearance.

Engaging in practices that enhance collagen production can help counter saggy skin and contribute to healthier, more radiant skin.

Which Collagen Is Best for Sagging Skin?

There are many types of collagen. However, more than 90% of the collagen in the body is made up of Types I, II, and III. Type I and III collagens are predominantly present in the skin, offering support, structure, and elasticity. For addressing sagging skin, experts recommend focusing on these two types.

Collagen supplements are widely available on the market, with hydrolyzed collagen being the most easily absorbed and bioavailable. These supplements typically contain both Type I and III collagens. These are extracted from different animal sources such as bovine, marine, or porcine.

When choosing a collagen supplement, look for products that are sustainably sourced, contain minimal fillers, are third-party tested, and include additional skin-supporting nutrients like hyaluronic acid and vitamin C.

What Food Has Natural Collagen?

While our bodies produce collagen naturally, various factors can diminish synthesis over time. These factors include aging, exposure to UV radiation, and poor lifestyle choices. Adopting a balanced and nutrient-rich diet can help you build and maintain collagen levels naturally. Many foods are rich in collagen precursors:

  1. Bone Broth: Cooked bones and connective tissues of animals provide a natural source of Type I and III collagens, making it an ideal food for improving skin elasticity and maintaining overall skin health.
  1. Oily Fish: Rich in amino acids and omega-3 fatty acids essential for collagen production and skin health, fish like salmon, mackerel, and sardines offer beneficial nutrients.
  1. Animal Protein: Chicken, beef, and pork contain collagen and provide amino acids needed for collagen synthesis.
  1. Eggs: The protein in egg whites and eggshell membranes is a rich source of collagen.
  1. Gelatin: Obtained from the bones, skin, and ligaments of animals, gelatin is essentially cooked collagen. It can be consumed in the form of jelly desserts, gummies, or as a supplement.
  1. Plant-based Collagen Sources: While direct sources of collagen are found in animal-based foods. Several plant-based options can support collagen production with essential nutrients. These include dark leafy greens, berries, beans, legumes, and even bone broth substitutes made from medicinal mushrooms.

How Can I Get Collagen Naturally?

Besides consuming foods rich in natural collagen and its precursors, adopting a healthy lifestyle is essential for maintaining optimal collagen levels. Alongside a balanced diet, focusing on specific nutrients supports collagen production:

  1. Vitamin C: Crucial for collagen synthesis, vitamin C-rich foods, should be a staple in your diet.
  1. Copper: Found in nuts, seeds, and liver, copper is a trace element necessary for the formation of collagen.
  1. Amino Acids: Glycine, proline, and hydroxyproline are required for collagen synthesis. They are predominantly found in protein-rich foods such as fish, chicken, eggs, dairy products, beans, and legumes.
  1. Silicon: Found in bananas, green beans, and root vegetables, silicon aids collagen production by enabling the binding of hydroxyl groups to form more stable collagen structures.

How Can I Increase Collagen in My Skin Naturally?

Amplify your natural collagen production by embracing these practices:

  1. Limit sun exposure: Chronic exposure to ultraviolet (UV) radiation breaks down collagen fibers, leading to premature aging. Using sun protection, like a broad-spectrum sunscreen and protective clothing, can help minimize damage caused by the sun.
  1. Avoid smoking and excessive alcohol consumption: Smoking and excessive alcohol intake can impair collagen production and accelerate skin aging. Reducing or quitting smoking and limiting alcohol intake can promote healthier skin.
  1. Stay hydrated: Adequate hydration maintains the skin’s elasticity and contributes to optimal collagen synthesis. Drink plenty of water and consume water-rich foods to ensure proper hydration.
  1. Exercise regularly: Regular physical activity can improve circulation and supply oxygen and nutrients to the skin, supporting collagen production. Incorporating both aerobic and resistance exercises can provide various skin health benefits.
  1. Get enough sleep: Sleep plays a vital role in cell repair and regeneration, including collagen synthesis. Aim for at least 7-8 hours of quality sleep each night.
  1. Use skincare products with collagen-boosting ingredients: Retinoids, peptides, and antioxidants like vitamin C and E can stimulate collagen production and help protect the skin from external factors.

How Can I Prevent My Skin from Sagging Naturally?

Aside from enhancing collagen production, sagging skin can be prevented through the following practices:

  1. Maintain a healthy weight: Sudden weight loss or gain can affect the skin’s elasticity. Keeping a stable, healthy weight can minimize the strain on connective tissues.
  1. Incorporate facial exercises: Regular facial exercises can help tone and tighten muscles, supporting firmer skin.
  1. Practice good posture: Proper posture can minimize skin sagging, especially in the neck and jawline areas.
  1. Gentle skincare routine: Over-exfoliating and using harsh products can damage the skin barrier and impair collagen synthesis. Opt for gentle skincare products and proper techniques to maintain healthy skin.


Collagen is crucial for maintaining healthy and youthful skin, and engaging in the best practices to boost its production can help combat sagging and other age-related skin issues. Focusing on collagen-rich foods, adopting specific habits, and incorporating skin-friendly nutrients can significantly improve skin health.

Being mindful of the lifestyle choices that impact collagen synthesis and finding ways to protect and nourish the skin with natural collagen sources can contribute to radiant and firm skin over the years.

Medical professionals who want to be trained and certified in aesthetics, ReplenishMD Training can help you gain the knowledge and skills necessary to offer effective options for sagging skin through medical treatments (non-surgical) and supplementation. For more information, visit our website today.

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