How to Stimulate Collagen Production According to Dermatologists

Whether you're looking to boost elasticity or restore depleted skin, there are plenty of options for how to stimulate collagen production. After all, collagen is what gives babies their plump and bouncy skin, a skin care goal many of us envy as the years go by. The good news is that there are plenty of ways to boost our collagen reserves when we need a little plumping up.

“Your body naturally produces collagen in response to skin damage or stress, such as when using retinoids, undergoing microneedling, or even exfoliating the skin,” says Jeannette Graf, MD, board-certified dermatologist and assistant clinical professor of dermatology at Mt. Sinai School of Medicine.

Along with treatments and products, nutrition can play a big role in stimulating collagen, but it’s important to keep in mind that not all foods are equally beneficial. “Bone broth, fish, chicken skin, and egg whites are naturally high in collagen,” she explains. “Foods rich in vitamin C, like citrus fruits and leafy greens, can also support collagen production.”

Read on for all the details on how to stimulate collagen, including collagen-rich foods, procedures, products, and more.

Can you stimulate collagen naturally?

While procedures like microneedling and products like retinoids can trigger collagen production it is possible to stimulate collagen naturally. Dr. Graf recommends things like sun protection, a protein and antioxidant-rich diet, quality sleep and staying hydrated to do this.

How do you boost collagen production?

There are a few ways to stimulate collagen production from topical skin care (aim for ingredients like retinol, peptides, and vitamin C,) and treatments to lifestyle changes and collagen supplements. When it comes to what professionals can offer, Graf suggests “treatments like microneedling or laser therapy are also great options for boosting collagen production.” She also adds that lifestyle factors like regular exercise and hydration can boost collagen production too.

Can you ingest collagen?

While dermatological treatments and nutrition can trigger and stimulate collagen, it can also be ingested. Dr. Graf cautions that not every collagen supplement that aims to boost collagen will work for everyone. “Some people experience mild bloating or stomach discomfort, and results can take time,” she says.

While collagen gives skin that healthy plump look, taking collagen isn’t a cure for every skin issue. “It can help improve skin elasticity and firmness over time, but it won’t fully reverse sagging skin,” she says. "Professional treatments may be needed for significant changes.”

Graf recommends hydrolyzed collagen (collagen peptide). These can be as supplements that you can eat or mix into a drink. She says this is the ideal form for body absorption because it is broken down and easier for your body to absorb. “Pair it with vitamin C to maximize absorption,” she adds.

What depletes collagen in skin?

It’s well known that collagen starts to wane as we age, and there are several reasons for this too. Graf explains that age is the primary factor and collagen depletion can start as early as the mid-twenties. While aging can’t be stopped, there are other factors that we have more control over. She explains that sun damage, smoking, stress, pollution, and even a poor diet can all break down collagen over time. “UV ray damage is a big culprit," she adds.

Can you rebuild collagen in your skin?

“Yes, to an extent,” says Graf. While it’s clear that the collagen reserves that we have as teens aren’t the same reserves we have in our thirties and beyond, it is possible to boost collagen as well as focus on preserving what remains. "Skincare products, professional treatments, collagen supplements, and a healthy lifestyle can support your skin’s natural ability to rebuild collagen,” says Graf. “Still, it's important to focus on preserving what you have and slowing the breakdown.”