In this article:
What is collagen?
Why do you need to promote collagen production?
Can you rebuild collagen in your skin?
Does topical collagen boost collagen?
How to boost collagen
What skin care ingredients boost collagen?
Skin care treatments and procedures that increase collagen in skin
Can supplements and food promote collagen production?
Lifestyle changes that can boost collagen
Paula’s Choice products that can help support firm-looking skin
You’ve probably heard the term “collagen” peppered into discussions about skin health and improvement. That’s because collagen is a key player in keeping skin looking youthful and vibrant. Fact: it composes 20–40% of the protein content of our skin!
However, as we age, our body’s natural collagen production slows, and the remaining collagen weakens. This is part of the reason the number of products claiming to protect against collagen loss and boost its production is ever increasing.
But can these products work? Is it possible to reverse collagen loss and boost collagen production? We'll look at what is and isn’t possible, and how to really help protect skin’s collagen for younger, healthier-looking skin.
What is collagen?
Collagen is the most abundant protein in the human body. It has a host of jobs, including keeping our joints healthy.
But what does collagen do for skin? It’s a part of skin’s extracellular matrix (or ECM for short). This matrix is essentially the body’s “foundation,” providing underlying support structure and ultimately giving skin resiliency and bounce (1). Within the ECM, collagen provides support for skin’s architecture, giving it a firmer, more elastic appearance.
There are several types of collagen – at least 28! - but the most important types for skin are type I and type IV (2).
Why do you need to promote collagen production?
As with many substances found within skin, the amount of collagen our bodies produce decreases over the years and collagen fibers shorten, making them weaker (3). This decline begins in one's mid-to-late 20s at a rate of about 1.0%-1.5% per year. When collagen production drops and fibers shorten, wrinkles, fine lines, crepiness and sagging becomes more visible.
The reasons collagen levels begin to slow as we age include:
- Intrinsic ageing, meaning the gradual breakdown of tissues in the body (not just skin) that occurs with chronological ageing (4).
- Extrinsic ageing, damage to skin over time due to environmental factors (such as sun exposure).
- Decreasing hormone levels, which interrupt collagen production (3).
- Lifestyle choices, like smoking, can speed up the slowdown of collagen production.
While this sounds daunting, it’s not necessarily completely inevitable. There are things you can do to protect and promote healthy collagen levels, including what’s known as “collagen banking,” which is the act of encouraging increased collagen production before the visible signs of its depletion begin to show.
Can you rebuild collagen in your skin?
The exciting answer is yes! It is possible to rebuild collagen in skin, and there are several ways, including skin care, to do this. We’ll share a more in-depth look at exactly how in a moment, but in addition to helping rebuild collagen and assisting in promoting healthy collagen levels, you can also protect what you already have so it stays in prime shape for the future.
Does topical collagen boost collagen?
It would seem to make sense that applying collagen directly to skin would help increase collagen levels within it, but unfortunately that’s not possible, no matter what marketing claims say. The reason? Collagen’s molecular size is simply too large to penetrate skin’s surface. Even when it’s hydrolysed (broken down into smaller pieces), the molecular size remains too large to get past skin’s uppermost layers.
Topical collagen isn’t without value, however; it is a good humectant, drawing moisture to skin for a smoother, more hydrated look. It’s a good ingredient to see in skin care products if your expectations about what it’s able to achieve are kept realistic. It won’t erase wrinkles, bank collagen or tighten, but it will help hydrate!
How to boost collagen
Now that we know we can boost collagen production in skin, the important question remains how to boost collagen production. The reality is that the best way to improve collagen synthesis is to take a holistic approach that involves skin care, diet, lifestyle and in some cases, supplementation.
What skin care ingredients boost collagen?
You’ll be happy to learn that many skin care ingredients are research-proven to boost, bank and protect collagen. Here is a closer look at some of them:
- Retinoids: these vitamin A derivatives enhance collagen levels within skin’s ECM for a visible improvement in fine lines and wrinkles (5).
- Peptides: these fragments of proteins can send signals to skin that help promote healthy collagen levels and ensure it “lays” properly within skin. Among the collagen-promoting peptides to look out for are sh-polypeptide-121, palmitoyl tetrapeptide-72 amide and palmitoyl tripeptide-5. What about highly touted copper peptides and collagen peptides (AKA hydrolysed collagen)? In the case of copper peptides, there just isn’t a breadth of research just yet demonstrating its superiority over other peptides. For collagen peptides, as mentioned above, they can't penetrate skin's surface.
- Exfoliants: that’s right, exfoliants help with banking collagen in addition to unveiling glowing, renewed-looking skin. Research demonstrates that leave-on exfoliants with alpha hydroxy acids (AHAs) support the synthesis of collagen fibers (6). Beta hydroxy acid (BHA or salicylic acid) with its ability to regenerate skin through shedding old cells encourages youthful collagen levels as well (7).
- Antioxidants: these anti-ageing superstars are impressive for fighting off pro-ageing external stressors. But they can also help prevent factors that lead to collagen depletion, keeping skin looking firmer, longer. Vitamin C is particularly effective in this way, making it a multi-talented performer in your anti-ageing skin care routine (8).
- Hyaluronic acid: in addition to being an exemplary moisturising ingredient, studies have shown that hyaluronic acid can help promote collagen synthesis (9).
- Sunscreen: while sunscreen itself doesn’t boost collagen production, its defence against collagen-depleting sun damage cannot be overstated. Any collagen-protecting skin care routine must include SPF!
Skin care treatments and procedures that increase collagen in skin
While topical skin care products can help promote healthy collagen levels, in-office and at-home cosmetic procedures can also assist, especially if you’re already experiencing visible signs of collagen depletion.
Research shows in-office light therapy can help stimulate collagen production. One research paper found that certain light frequencies (most notably red light) improve skin’s collagen levels (10). However, the authors of the paper note that more scientific studies are needed before any definitive conclusions about light therapy’s efficacy can be drawn. So, don’t buy that at-home light device just yet!
Microneedling also called percutaneous collagen induction (PCI) therapy, is the process of rolling a tool equipped with tiny needles across the skin to create small wounds (11). While research supports microneedling’s ability to promote collagen, a study published in 2021 noted that, “the current literature review unfortunately revealed a limited number of high-quality studies.” Another point: frequent use of micro-needling keeps skin in a perpetual state of producing wound-healing collagen. This subtype of collagen isn’t as “complete” as regular collagen since it’s produced in haste.
Platelet-rich plasma (PRP) injections – known informally as “vampire facials” – use platelets, blood cells that play a role in regeneration, to kick start the body’s natural growth factors for rejuvenated skin. Studies have found that PRP injections can synthesise collagen and other components of the extracellular matrix, especially when used in combination with microneedling and light therapy (12). The catch is that several sessions might be necessary to achieve the results you want, and these procedures are costly.
In-office chemical peels, high concentrations of exfoliating acids applied for a short period of time then removed, can result in collagen rebuilding within skin’s layers (13). This stands to reason, since as mentioned above alpha hydroxy acids are known to help promote healthy collagen levels. However, peels are less effective than more intense treatments when it comes to collagen support.
There’s also promising research regarding radio frequency treatments when it comes to increasing collagen levels (14). There are several different types of radio frequency treatments, including monopolar, bipolar, ablative and semi-ablative methods. All show promise when it comes to rejuvenating collagen production and tightening skin, especially when it’s showing early signs of sagging.
Although the above all sounds interesting, it’s best to consult with your dermatologist or esthetician to see what methods will work best for your skin. Each has pros and cons, plus recovery times will vary.
Can supplements and food promote collagen production?
Absolutely, collagen supplements and food can help promote collagen production! In some cases, it’s as simple as seeking out collagen-rich foods or collagen-boosting foods include bone broth, red meat, bony fish, shellfish, eggs, dairy, soy, whole grains, citrus fruits, bell peppers, leafy greens, tomatoes, berries and legumes (15). Chances are you’re eating some of these foods already, which is encouraging news.
When it comes to supplementation, it’s important to focus on supplements containing components that encourage the body to produce more collagen, like antioxidants (especially vitamin C), zinc, ceramides and amino acids such as proline and glycine.
So, what about direct collagen supplements? Research isn’t quite clear yet on whether they have measurable benefits when it comes to anti-ageing. Most studies on collagen supplementation revolve around joint health. However, some research indicates that longer-term oral collagen supplementation (8+ weeks) can improve skin elasticity – though again, the study noted more analysis is needed to confirm (16). It’s also important to remember that supplements are not all U.S. Food and Drug Administration approved, essentially meaning that all supplements are not created equally!
It's important to know, however, that a 2025 review of research about the benefits of oral collagen supplements on skin revealed that studies characterised as low-quality or those backed by pharmaceutical companies with interest in collagen supplements tended to fall on the side of collagen supplements being beneficial for skin aging (17). On the other side, “high-quality” and impartial studies found “no effect of collagen supplements for improving skin hydration, elasticity, and wrinkles.”
Generally speaking, animal sources of collagen supplements such as fish, pigs and cows have stronger data behind them than vegan collagens.
Lifestyle changes that can boost collagen
While some causes of collagen depletion are unavoidable, there are lifestyle choices that can protect your collagen, complementing what skin care and procedures can do.
These lifestyle changes include:
- Refraining from smoking and avoiding secondhand smoke.
- Avoiding UV rays (or using sunscreen when you have to go outside or are near windows – even on cloudy days).
- Trying to establish a consistent sleep routine and controlling stress (stress can lead to high cortisol levels that decrease collagen production) (15).
- Limiting caffeine intake, since studies have found that caffeine reduces collagen production (18).
Paula’s Choice products that can help support firm-looking skin
Paula’s Choice Skincare offers numerous research-backed products that can support firm-looking skin. Our goal is to help you find one that suits your skin care needs and goals. Among the choices:
- Retinoids: our variety of retinol and retinoid products designed to tackle your skin concerns, in strengths from 0.1%-1% depending on what level of retinoids your skin can tolerate. Our CLINICAL Pro-Retinaldehyde Treatment features a potent retinoid, retinal, to deliver potent anti-ageing results with minimal irritation.
- Peptides: many of our products are infused with peptides to improve the look and resilience of skin. Our Pro-Collagen Multi-Peptide Booster and Pro-Collagen Peptide Plumping Moisturizer include a selection of curated peptides designed to support healthy collagen levels and provide hydration.
- Vitamin C: from sunscreen to eye cream to a 25% concentration serum, you’ll find a variety of vitamin C products to improve the look of firmness and help promote an even tone.
- Sunscreen: anti-ageing protection starts with sunscreen, so we offer both mineral and synthetic options in several textures to make sure you find one you’ll love and use every day.
Learn more about skin care tips.
Learn more about our editorial mission.
References for this information:
- Frontiers in Cell and Developmental Biology, July 2021, pages 1-19
- Nature Reviews Materials, July 2020, pages 730-747
- Plastic and Aesthetic Research, January 2021, pages 1-24
- Ageing Research Reviews, May 2020, ePublication
- Bio-Medical Materials and Engineering, September 2023, pages 473-480
- Journal of Cosmetic Dermatology, April 2004, pages 76-87
- Aesthetic Cosmetology and Medicine, June 2023, pages 91-95
- Journal of Cosmetic Dermatology, March 2024, pages 964-969
- Matrix, November 1993, pages 441-446
- Aesthetic Surgery Journal, June 2021, pages 723-738
- Aesthetic Plastic Surgery, February 2021, pages 296-301
- Journal of Clinical and Aesthetic Dermatology, January 2020, pages 44-49
- Dermatologic Therapy, September 2022, pages 1-9
- Plastic and Reconstructive Surgery – Global Open, April 2023, pages 1-10
- Harvard University School of Public Health, Website, accessed December 2024
- Nutrients, April 2023, pages 1-20
- The American Journal of Medicine, May 2025, pages 1-14
- Drug Design, Development and Therapy, October 2014, pages 1,923-1,928
