Restoring Collagen: Myth, Science, or Just Clever Marketing?

By JENNY SMITH MATTFELDT Published March 6, 2025

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Collagen is the most abundant protein in the body, acting as the structural foundation for your skin, bones, muscles, tendons, and ligaments. Think of it as the glue that keeps your tissues strong, elastic, and resilient. Collagen production peaks in your early 20s, but by around 25 it starts declining by about 1% per year, right around the time many of us notice our first fine lines. Although we're focusing mainly on its effects on the skin today, collagen loss can also lead to joint pain, muscle mass reduction, and weaker hair and nails.

There’s been a lot of back and forth in the skincare world about whether you can actually influence collagen production or if it’s just another marketing gimmick. So, as we always do at Evrgreen, we went hunting for a source. Once we started digging into studies on collagen protection and rejuvenation, it became clear there’s actually plenty of solid research to back it up. I initially thought it might just be clever marketing, but countless randomized, double-blind, controlled trials show that you can significantly impact collagen production, leading to improved skin elasticity, hydration, texture, and even wrinkle reduction.

Collagen Supplementation

Supplementing with oral collagen is one of the most talked-about ways to influence collagen production, but it was also the theory I was most skeptical about. A 2021 systematic review and meta-analysis titled Effects of Hydrolyzed Collagen Supplementation on Skin Aging analyzed 19 studies on hydrolyzed collagen’s effects on wrinkles, hydration, elasticity, and firmness. They found that taking hydrolyzed collagen for 90 days was shown to effectively reduce wrinkles and improve skin elasticity and hydration.

The key here is hydrolyzed collagen, usually sourced from bovine/cattle or marine/fish. This means the collagen has undergone a hydrolysis process, breaking it down into collagen peptides, which are smaller, more bioavailable fragments that your body can easily absorb and digest. Once absorbed these peptides stimulate fibroblast activity, which are specialized cells in the dermis (the deepest layer of the skin) that contribute to skin elasticity. All of which encourages your body to produce more natural collagen.

Vital Proteins offers hydrolyzed collagen peptides sourced from cattle or marine origins, as well as collagen gummies for a more convenient option. You can order them through our link or find them at your local Costco.

Retinol & Other Vitamin A Derivatives

Retinoids like tretinoin and retinol, all types of Vitamin A, stimulate fibroblasts just like collagen supplements. A 1996 study showed tretinoin increased collagen production in the skin significantly over several months. If you decide to start a retinol start with just a peas sized amount twice a week and work your way up because it will cause peeling if you go too hard too fast. If you are interested in this type of skin care you can also look into bakuchiol which is a natural alternative made from Babchi seeds.

Proline & Glycine Rich Foods

Proline and glycine are two key amino acids that your body uses to build and maintain collagen. They are considered conditionally essential meaning you get the best results when you consume them through food.

Proline Sources

Bone broth
Egg whites
Dairy Products
Meats (especially organ meats)
Gelatin
Cabbage, asparagus, and mushrooms

Glycine sources

Bone broth
Gelatin
Meat (especially skin and connective tissues)
Fish (especially skin)
Legumes
Seeds

Vitamin C

Vitamin C is crucial because it's a cofactor in collagen synthesis. That's just a fancy way of saying it activates the process that builds collagen, think of Vitamin C as the key that turns on the machine that makes your collagen. It also helps turn glycine and proline into collagen. Studies have shown that Vitamin C supplementation can increase collagen productoin naturally and improve skin texture and elasticity. You can take pills or just increase your intake of fruits like citrus, bell peppers, and strawberries.

Microneedling & Red Light Therapy

While most of these are slow and steady options this is the recommendation that I will give you dramatic results. Microneedling creates tiny wounds that trigger the skin's repair process, leading to collagen production. There are plenty of studies where you can find evidence but I can also offer you some first hand experience. When you first have microneedling done in office your skin is very clear and smooth a few days after, but the real results come a few months later after your skin has had time to pump up the collagen production.

Research also suggests that red light and near-infrared light therapy increases collagen production by stimulating those fibroblasts. Here at Evrgreen we've done a deep dive on the most effective at home devices. A 2014 study found that LLT significantly improved colalgen density and reduced the appearance of wrinkles.

Omega-3 Fatty Acids & Antioxidants

Omega-3s (from fish oil or flaxseeds) help protect existing collagen by reducing inflammation. Antioxidants like polyphenols, green tea, and astaxanthin protect collagen from UV damage.

How to Slow Down Collagen Loss

Aging skin is inevitable and learning to accept and love your body where you are is part of the deal but there are some ways you can support healthy skin and slow down the process a bit:

Avoid excess sugar: sugar and processed carbs cause glycation, where sugar molecules attach to collagen fibers, making them stiff and prone to breaking down.
Avoid smoking: smoking reduces blood flow and oxygen which decreases collagen synthesis, the repetitive movement can also cause deep lines around the mouth.
Resistance training & exercise: weight lifting and endurance exercises stimulate collagen synthesis in the skin, muscles, and joints by increasing circulation and fibroblast activity.
Protect skin from UV rays by wearing SPF on your face daily.
Eat collagen-boosting foods (bone broth, eggs, fish, citrus fruits).
Take collagen supplements (hydrolyzed collagen peptides).
Use retinol & vitamin C skincare (stimulate collagen production).
Stay hydrated & get enough sleep.

A systematic review and meta-analysis titled Effects of Hydrolyzed Collagen Supplementation on Skin Aging https://pubmed.ncbi.nlm.nih.gov/33742704/

Microneedling-Associated Procedures to Enhance Facial Rejuvenation https://pubmed.ncbi.nlm.nih.gov/35934440/