You can increase skin collagen through a combination of diet, skincare, and lifestyle changes, focusing on vitamin C, protein, antioxidants, sun protection, and avoiding smoking, while treatments like lasers, chemical peels, and retinoids also stimulate production. Eating foods rich in protein (meat, beans, eggs), vitamin C (citrus, berries, leafy greens), zinc, and copper, along with topical retinol, vitamin C serums, and professional procedures like microneedling, helps provide building blocks, protect existing collagen, and trigger new formation.
Top 5 ways to Stimulate Collagen in the Skin (That Actually Work)
There's no proof that collagen treats skin conditions such as eczema or atopic dermatitis.
Foods to boost collagen production
[6] These include fish, poultry, meat, eggs, dairy, legumes, and soy. Collagen production also requires nutrients like zinc that is found in shellfish, legumes, meats, nuts, seeds, and whole grains; and vitamin C from citrus fruits, berries, leafy greens, bell peppers, and tomatoes.
These signs and symptoms include:
The "3-minute rule" for eczema is a key skincare guideline: apply moisturizer to damp skin within three minutes of getting out of a bath or shower to lock in moisture, strengthen the skin barrier, and prevent dryness and itching. This practice, recommended by dermatologists, involves gently patting the skin dry, leaving it slightly damp, and immediately applying a thick cream or ointment to seal in hydration, reducing eczema flare-ups and soothing the skin.
Five signs collagen is working include firmer, more hydrated skin with fewer fine lines, stronger and faster-growing nails, healthier and thicker-looking hair, less joint stiffness, and better gut health/recovery, with initial improvements often seen in skin and nails within weeks, while deeper benefits like joint support take longer.
Jing jie (schizonepeta bud or stem) and fang feng (ledebouriella root) are a classic combination to reduce itching and dispel wind. While some standard formula use dang gui (Chinese angelica root) for eczema, this herb should be avoided in acute cases as it may exacerbate the damp factors.
Exercise—specifically heavy lifting—releases a growth hormone produced by the pituitary gland, which stimulates your fibroblast cells, resulting in collagen production.
The sun's UV rays cause oxidation in cells, which can slow the body's natural production of collagen and destroy collagen in the skin. Oxidation is also caused by alcohol use and smoking. The body also makes collagen through nutrients found in a healthful diet.
Pomegranate Juice
Pomegranate juice is the ideal drink for glowing skin. Anarme is rich in antioxidants, especially ellagic acid and punylagins, which protect collagen from degradation and promote skin regeneration. Pomegranate juice is an excellent collagen booster drink for breakfast.
Vegetables like spinach, kale, and Swiss chard are packed with vitamins A and C, which are essential for collagen production. They also contain chlorophyll, which has been shown to increase the precursor to collagen in the skin.
Topical Treatments for Collagen Stimulation
Certain ingredients in skincare products have been shown to boost collagen production when applied consistently. Retinoids (vitamin A derivatives) are perhaps the most well-researched and effective topical ingredients for collagen stimulation.
Collagen cannot be absorbed unless it's broken down into smaller amino acids. So, collagen supplements are not actually collagen. They are components of collagen already broken down into absorbable form. Collagen supplements come in pill or powder form.
Avoid collagen saboteurs: Sugar and ultra-processed foods (they trigger glycation, damaging existing collagen) Smoking + pollution (oxidative stress = collagen breakdown) Unprotected sun exposure (UVA rays are collagen's worst enemy)
Natural Ways to Rebuild Collagen in the Face
Other signs of losing collagen include the skin appearing thinner, the area around the eyes appearing more hollow, changes in the face shape such as narrow temples, more visible cellulite, brittle nails and hair, and even joint pain and muscle weakness. Collagen really does impact everything.
People with severe eczema may be low in vitamin D, some research shows. In studies on a very small number of people, eczema symptoms got better a month after they started taking vitamin D every day. The adult dose is 600 international units (IUs) a day. Infants and children up to the age of 12 can have 400 IUs.
When you have eczema or atopic dermatitis, it's key to use a moisturizer. Dry skin can often make eczema worse. Moisturizers lock in water and create a barrier against things that can irritate your skin. You can choose from plenty of products, but they're not the same.
Tea tree oil
This essential oil's anti-inflammatory effects combat redness and inflammation from flare-ups. Scratching dry skin can make your eczema symptoms worse. If you feel the need to scratch your skin during a flare-up, use tea tree oil to cool your skin and reduce the urge to itch.
The harmful UV rays of the sun are the main cause of many skin problems and the biggest environmental factor accelerating aging. Prolonged, unprotected exposure to the sun's harmful rays weakens the collagen structure that provides our skin's elasticity.
Certain plant oils, such as olive and jojoba, can help to increase collagen production in the skin. This increased production helps improve the elasticity of the skin, allowing it to better retain moisture and keep wrinkles at bay.
Fragile or thin skin that tears easily is a common problem in older adults. Aging, sun exposure and genetics all play a role in thinning skin. Certain medications, such as long-term use of corticosteroids, also can weaken the skin and blood vessels in the skin.