How to Maintain Collagen in Skin

Collagen is the most abundant protein in the human body, making up around one-third of total protein. It provides structural support to skin, cartilage and bones, helping to maintain their strength and integrity. In the skin, collagen works alongside elastin to support its structure and resilience.

However, from around the age of 20, collagen production naturally slows. Over time, this gradual decline affects the skin’s appearance, which is why many people look for ways to support collagen levels. So, what can you do? From diet to lifestyle choices, there are plenty of simple ways to help.

Increase Vitamin C intake

Vitamin C plays a key role in collagen formation. In fact, vitamin C contributes to normal collagen formation for the normal function of skin, bones and cartilage. Since the body doesn’t produce vitamin C naturally, it’s essential to get enough from your diet. You can also help to safeguard a healthy diet with vitamin C supplements.

Citrus fruits, berries, peppers and leafy greens are all great sources of vitamin C, making them excellent choices for supporting collagen formation and skin function.

Healthy Diet

While collagen itself is found in animal-based foods, you can also find vegetarian-friendly options. For more information, check out our collagen-rich foods guide.

Here are five foods high in collagen:

1. Beef bone broth – A rich source of bovine collagen, which includes type I collagen, the most abundant type in the body.
2. Fish – Marine collagen is found in fish skin and bones. Sardines are a good choice as they’re often eaten whole, including the bones.
3. Chicken with skin – Chicken contains type II collagen, particularly in the skin. Opt for chicken thighs with the skin on for a collagen boost.
4. Offal – Organ meats like liver and kidney contain type I collagen. While not to everyone’s taste, they’re highly nutritious.
5. Gummy sweets – Gelatin, a form of collagen, is used in chewy sweets. However, due to their sugar content, they’re best enjoyed in moderation.

If you follow a plant-based diet, certain foods can help maintain your body’s collagen levels:

• Berries – Blueberries, blackberries and raspberries are packed with vitamin C, which contributes to normal collagen formation for the normal function of skin, bones and cartilage.
• Broccoli – This fibre-rich vegetable is another excellent source of vitamin C.
• Eggs – While eggs don’t contain collagen, they do provide proline, a key amino acid involved in collagen production.

Wear Sunscreen

Sun exposure can affect collagen levels, which can accelerate premature skin ageing. UV rays break down collagen fibres, making skin less elastic over time. To help protect your skin, apply a broad-spectrum sunscreen daily – even in winter. Using sunscreen with at least SPF 15, or SPF 30 or higher on very sunny days or when abroad, is recommended.

Stay Hydrated

Collagen and hydration are both important factors in maintaining skin’s appearance. Drinking plenty of fluids helps keep you hydrated, which is important for overall wellbeing. Staying hydrated also supports your body’s natural hydration balance, which plays a role in skin’s appearance. Aim to drink around 6 to 8 glasses of water daily.

Avoid Smoking

Smoking is known to have a negative impact on skin health, including collagen production. The chemicals in cigarette smoke can break down collagen and elastin, leading to a loss of firmness. If you’re looking to maintain collagen in skin, avoiding smoking is a key step.

Increase Physical Activity

Regular exercise has multiple benefits, including supporting circulation, which helps deliver essential nutrients to skin cells. Staying active in any form can contribute to overall skin health, making movement an important part of your routine.

Taking Collagen Supplements

Since collagen-rich foods aren’t always a regular part of modern diets, collagen supplements are a convenient way to include collagen in your diet. Also consider vitamin C, which contributes to normal collagen formation for the normal function of skin, bones and cartilage.

Our range of collagen and vitamin supplements includes beauty-focused options designed to help support skin health:

• Perfectil Platinum Collagen Skin Beauty Drink – Provides 7000mg Peptan Marine Collagen Peptides, plus biotin, which contributes to the maintenance of normal skin. It also includes L-Lysine, Hyaluronic Acid and Co-Q10.

Explore our beauty and collagen supplements for additional skin-supporting nutrients.

Final Thoughts

Maintaining collagen levels and skin health is all about taking a well-rounded approach. Starting with nutrition, focusing on a diet rich in collagen or collagen supplements and supporting nutrients including biotin and vitamin C. It’s also important to protect your skin from UV damage, staying hydrated can all help support your skin health over time.