Ultimate Guide to Maximize Your Collagen Levels Naturally

Collagen peptides have become one of the trendiest supplements over the last few years.

Regularly making lists of top biohacking supplements alongside vitamin D, fish oil, creatine, and essential amino acids.

Indeed, collagen peptide users report some impressive anecdotal benefits.

Hundreds of brands now offer products. But they’re not all equal. Even if you hunt down a quality collagen supplement, is it really that great, or a total waste of money?

I use collagen, gelatin, biohacks, and other ways to increase my collagen levels naturally.

In this post, I’ll share everything you should know about optimizing your collagen levels to help you decide if supplementation is right for you. Strap in, we’re about to dive deep into the confusing world of collagen.

Exploring the Science of Collagen

In order to increase your bodily collagen production, first you should know the basics of how it works.

Production naturally declines as we age, combined with less collagen intake from the best food sources has put led to a widespread collagen deficiency.

Even if you’re already consuming other protein powders, regular collagen or gelatin powder, you’re going to learn why you should consider additional supplementation.

What is collagen?

Collagen’s the most abundant protein in the human body (about 30% of total protein content), creating the structural support for skin, bones, and connective tissues [R]. Including for your skin, tendons, joints, ligaments, bones, muscle tissue, hair, and even eyes.

Collagen’s made primarily of three non-essential amino acids: glycine, proline, hydroxyproline. To make things more confusing, researchers have identified 28 different distinct types so far.

Your levels naturally begin to decline in your 20s, and consuming collagen-rich nutrition becomes increasingly important as you age.

How your body produces collagen

Your body produces collagen through a chain of well-orchestrated steps. It begins with the amino acids glycine, proline, and hydroxyproline (which are either sourced from the diet or synthesized by the body).

To simplify the biochemistry…

Inside the cell nucleus, collagen production genes are transcribed into messenger RNA (mRNA).

This mRNA then moves to the ribosomes in the cell’s cytoplasm, where it guides the synthesis of preliminary collagen molecules called pro-collagen.

Pro-collagen molecules then undergo several modifications. Specific amino acids are stabilized via the processes of hydroxylation and glycosylation.

These modified pro-collagen chains form a triple-helix structure and get transported outside the cell.

Once outside, enzymes convert pro-collagen into mature collagen.

These mature collagen molecules then assemble into strong, organized fibrils, forming the structural scaffolding for tissues like skin, bones, tendons, and cartilage.

Categorizing collagen

When discussing collagen, especially collagen peptide supplements, several distinguishing factors constantly arise.

These include the molecular weight, source, the “type”, and the way the product gets processed.

Molecular weight

• High molecular weight peptides: These have larger molecules and may be less readily absorbed. They are often used in applications where forming gels or providing structure is important.
• Low molecular weight peptides: These smaller molecules are more easily absorbed by the body and are commonly used in dietary supplements for skin, joint, and bone health.

Types of collagen

Although we generally call collagen peptides exactly that, they’re actually subcategorized based on their molecular structure/amino acid sequence, which also gives them unique functions and locations throughout your body.

Most products only contain one of the five primary types of collagen peptides (i.e. Type I, II, III, IV, X). But there are actually a bunch of others.

Here’s a more thorough list of some of the 28 known types of collagen:

• Type I: Making up 90% of your body’s collagen, Type I provides structure to your skin, tendons, ligaments, and bones [R].
• Type II: Found in cartilage, this type promotes healthy cartilage not only in your joints but in your ears, the nose, the bronchial tubes, the rib cage, and more [R].
• Type III: Found in similar places as Type I, Type III is the second most prevalent form of collagen and is a component of your skin, blood vessels, and organs [R].
• Type IV: This type forms the layer of the extracellular matrix secreted by epithelial cells. It’s key for its proper function.
• Type V: Mostly known for helping create the cells of a pregnant woman’s placenta, Type V helps form interstitial collagen fibers of connective tissue. It also helps hair and works with type II collagen to improve cartilage health.
• Type VI: Found in various tissues and contributes to the structure of microfibrils in the extracellular matrix.
• Type VII: Important for anchoring fibrils in the skin, helping hold together different layers of your skin.
• Type VIII: Supports endothelial cells and aids the formation of new blood vessels (angiogenesis).
• Type IX: Found alongside Type II collagen in cartilage and helps stabilize its structure.
• Type X: Contributes to strong bone and cartilage formation.
• Type XI: This type is found in cartilage and helps maintain its integrity and function.

Including multiple types provides your body with all the forms it needs for different tissues and functions.

Source

Here are some of the natural sources for collagen.

Although some vegetarian/vegan ingredients can indirectly stimulate your body’s natural collagen production, there are no collagen peptide products that directly fit these dietary preferences.

Some of the more popular supplement manufacturers combine multiple sources to deliver the greatest diversity of collagen types.

Form

You can buy collagen supplements in various forms, like powders, liquids, and capsules.

While they all can increase your body’s natural collagen synthesis, each has pros and cons.

Most people prefer collagen peptide powder because it’s the most cost-effective and can easily mix into some foods or drinks (with minimal flavor change). I use this form.

If you’re constantly on the go or live a busy lifestyle, capsules don’t require any prep. To get a sufficient dose, unfortunately, you’ll need to pop a handful of them.

They’re also a bit more expensive and take longer to absorb.

Liquid collagen, on the other hand, is another convenient ready-to-consume form. The cost per gram equivalent dose of liquid collagen is the highest.

These often contain unhealthy additives, and because its liquid, has a shorter shelf life.

Processing

Regarding supplements, the processing style of the collagen also determines a lot.

Here is the collagen peptides vs gelatin comparison:

• Gelatin: Partially hydrolyzed collagen which forms gels and is used in cooking and food products.
• Hydrolyzed Collagen Peptides: Fully hydrolyzed, they are more soluble in water and easier to digest.

Gelatin is more natural, abundant in diet, and with broad-spectrum benefits; whereas hydrolyzed collagen peptides are highly processed, contain more collagen, dissolve easier, and often sourced from inferior animal skin (as opposed to bones).

Collagen peptides require processing with acids and/or other chemicals to extract the protein

Gelatin only contains 60-70% of collagen peptides. So if you consume a 10 gram serving of gelatin, that would yield only about 6-7 grams of collagen.

Note that the other non-collagen protein content and other nutrients are still beneficial.

Gelatin is like a full-spectrum food where hydrolyzed collagen is akin to one nutrient within that food.

How increasing collagen levels benefits your health

Over the last decade, we’ve amassed over 15,000 scientific publications on collagen, including over 400 clinical trials.

Though it’s no magic bullet, there’s excellent research on collagen’s potential to improve:

• Injury & wound repair
• Sports recovery
• Muscle recovery & growth
• Brain health
• Immunity
• Cardiovascular health
• Skin health & appearance
• Fascia health
• Metabolism & digestion
• Bone strength & health
• Joint health
• Body composition
• Age-related hair thinning and graying
• Sleep

There’s even a slight potential weight loss/anti-obesity effect.

Let’s dig into some of the primary uses and benefits.

Skin, hair, & nails

Collagen peptides are among the top picks for beauty. Supplementers often report younger, tighter, clearer skin [R]. With less wrinkles, and more “glow”. As well as reduced hair thinning/graying, and better nails.

Yet its not just an aesthetic improvement; collagen also improves tissue quality (more on that later).

One recent meta-analysis of 26 studies confirmed that oral collagen supplements improved skin elasticity and hydration greater than placebo treatment [R].

Source didn’t matter much, but participants supplementing for longer than eight weeks benefitted most.

Other research suggests that collagen does improve hair health [R]. Hair is made of keratin, and collagen helps create more keratin.

Injury & wound healing

Human tissues are largely made of collagen, and as you’d expect, you require more of it peri-injury.

Collagen peptides can modulate the inflammatory responses, support the formation of new blood vessels (formation of new blood vessels), strengthen tissue, and more.

Overall, helping your injured tissue repair faster and become more resilient against re-opening and scabbing.

For best results, use before and after a wound or injury.

Joint health

Beyond injuries, collagen helps joint flexibility, and related stiffness and pain.

Collagen’s a major component of cartilage and ligaments, and appears to help joint health and function.

People often complain of “bad knees”, especially as they age. Really, this’s mostly just a collagen (type II) deficiency.

One meta-analysis of 12 studies concluded that 12-24 weeks of supplementation (5-15 grams) reduced joint pain during exercise and increased collagen production [R].

Another review showed reduced join pain from 24 weeks of daily supplementation at 10 grams [R].

Considering the price, availability and potential, athletes often use collagen peptides for this reason alone.

Bone health

Collagen can both help reduce the chance of bone fracture, and increase strength. Promoting overall greater bone density.

Considering frailty and bone-related injury top the lists of early mortality factors, bone density enhancers warrant attention. Especially considering few interventions meaningfully and safely improve bone health.

A study of post-menopausal women supplementing 5 grams of collagen daily found reduced bone mineral density loss. It even appeared to help keep calcium inside the bones [R].

As you might expect, it also helps slow loss of bone mineral density [R]. It seems to hold up in animal models too [R].

I would certainly pick this ingredient over calcium pills to build better bone health.

Athletic performance & recovery

Athletes love collagen peptides because they support their performance in many ways.

First, the indirect ways. Better joint health helps athletes move more efficiently and also train harder without experiencing excessive wear and tear.

One of the biggest long-form performance-detractors is injury. Enhancing the strength and resilience of connective tissue helps prevent common sports injuries, such as sprains and strains.

Then, we have the direct performance enhancement.

This small 2023 study of 32 men showed that 15 grams of specific collagen peptides improved multiple markers of running performance [R].

Another slightly larger trial of 59 women found similar endurance and cardiometabolic health benefits [R].

Collagen also appears to help the connective tissue (i.e. tendons) adapt faster to resistance training [R].

Although the essential amino acids within complete proteins are far more important for muscle building & repair than the aminos in collagen, many experts believe that these still play a helpful role.

Naturally Boost Collagen Through Dietary Sources

Provided the proper diet, your cells can synthesize the amino acids within collagen peptides. That’s what makes all three considered “non-essential”.

Adding the right foods and drinks into your diet can make a huge difference and amplify the benefits of supplementation.

Here are the top natural sources to improve collagen production.

Hydration

Hydration plays a vital collagen production optimizing role. If you supplement without adequate water consumption, you miss out on potential benefits.

Especially for appearance and health of skin, joints, bones, and wounds.

Without hydration, the amino acids required for collagen synthesis less efficiently reach their intended destinations. Collagen integrity suffers as a result [R].

For ideal collagen creation, aim to consume about half your body weight in ounces of water per day. For a 200 pound man, that would be 100 ounces of water.

This creates the proper environment for collagen production, helps the body rid cellular waste, and improves cellular health.

Foods to minimize

Before discussing the best collagen boosting foods, first you should know what substances hinder collagen.

Many people find this easier and more impactful than just adding expensive collagen supplements.

Plus, after this step, anything you add on top will work better.

Processed carbs

Unless you’ve mastered the bioenergetic diet, highly-refined carbohydrates (sugars and starches) accelerate the aging process [R, R]. Both internally and externally.

These sugars cause cross-linking, which reduces elasticity and increases stiffness. Blunting the capacity of collagen to rebuild your body. They hinder the repair of collagen fibers.

This isn’t just ice cream and cookies. Refined carbohydrate sources like white flour, pastries, pastas, cereals, and others negatively impact your natural natural collagen synthesis.

Complete elimination is unrealistic, so try to minimize their consumption.

Ultra-processed foods

Highly refined foods disrupt overall health, and collagen production too.

These lab-enhanced foods are engineered to last and elicit the strongest neurochemical addiction legally allowed.

They contain all kinds of additives, emulsifiers, unhealthy (trans) fats, preservatives, artificial flavors, and concerning chemicals.

Promoting systemic inflammation, oxidative stress, and increasing the breakdown of collagen and elastin.

Minimize your consumption of unnatural ultra-processed foods.

Deep-fried foods

No list of healthy foods contains deep fried items.

This is because virtually all chefs use high-PUFA oils to deep fry foods. These oils are already nasty and laden with toxic chemicals merely to cover up the rancidity and putrid odor and taste.

Then, when heated, these oils breakdown even further and create toxic byproducts. That’s why I ranked the most unhealthy and healthy fat sources.

Every time you consume fried foods such as fried chicken or fish, french fries, falafels, spring rolls, onion rings, or doughnuts, your levels of harmful compounds like advanced glycation end-products (AGEs) skyrocket.

Consuming most fried foods offsets the benefits of naturally improving your collagen production.

Alcohol

Alcohol, especially consumed in large quantities, dehydrates your body.

Plus, it increases levels of inflammation, decreases your natural cellular detox ability, and impairs key bodily processes.

For example, your liver helps regulate various metabolic processes, including collagen production. Excess alcohol consumption reduces its ability to produce proteins like collagen.

Then you have the alcohol-induced nutritional deficiencies which deplete the body of the cofactors (like vitamin C) necessary to maximize your natural synthesis.

Finally, alcohol metabolism generates free radicals, which cause oxidative stress. This stress damages skin cells and collagen fibers. Leading to premature aging and reduced collagen levels.

Keep your alcohol consumption low to moderate for the healthiest collagen.

The best food sources

Consume these foods to provide your body with the necessary cofactors that support optimal collagen synthesis.

The top foods to increase your collagen production naturally include [R, R, R, R, R]:

1. Bone Broth: An excellent source of gelatin and amino acids (essential and non-essential). Bone broth is the ultimate replacement or compliment to collagen supplements.
2. Meat: Certain cuts contain high amounts of connective tissues. Connective tissues are quite rich in collagen.
3. Pineapple: Contains bromelain, an enzyme that may help with collagen production and reduce inflammation.
4. Citrus fruit: Excellent sources of the collagen co-factor vitamin C. Particularly lemons, limes, grapefruits, and oranges.
5. Berries: Another great source of vitamin C, but also a top natural source of powerful polyphenols and bioactive substances. These polyphenols directly and indirectly increase collagen synthesis. Plus, they even protect against damage from UV light. My top picks are blueberries, blackberries, strawberries, and raspberries.
6. Bell peppers: Among the highest sources of vitamin C and antioxidants, these peppers aid in collagen formation and protect elastin fibers.
7. Oysters: A rich source of zinc, which is another key co-factor for the synthesis of collagen and elastin.
8. Dark leafy greens: Another high-quality source of vitamin C and promotes the production of another important substance called hyaluronic acid. Great options include dandelion greens, arugula, spinach, kale, and mixed greens.
9. Eggs: An awesome source of amino acids, and more importantly, sulfur. Sulfur plays a key role in collagen production, and most of us don’t consume enough.
10. Garlic: Another potent sulfur-containing substance.

Of course, you don’t need to consume all of these. I would pick several sources of vitamin C, direct sources of collagen and HLA like bone broth, berries for polyphenols, and a zinc-rich food.

Supplementing Collagen

After removing the collagen kryptonite and increasing your consumption of the dietary enhancers, consider supplementing.

Especially if you place your body under increased demands.

Use the previously discussed factors to determine your ideal product. The biggest consideration is whether you want to choose collagen peptides, or a gelatin supplement.

Both have distinct pros and cons. Personally, I prefer to use half of a serving of each.

I’m currently working on a post comparing, contrasting, and reviewing the top collagen boosting products.

For now, here are the top brands and supplements I use and/or recommend:

• Best Overall Collagen Peptides: Organifi
• Best Overall Collagen Peptides Gelatin: Paleovalley Bone Broth Protein
• Expert Recommended: BioTrust Ageless Multi-Collagen
• Grass-Fed & Affordable: Promix Chocolate Collagen Powder
• Most Options: Codeage Multi-Collagen Peptides
• Clean Certified: Transparent Labs Collagen Hydrolysate
• Budget-Friendly: Nutricost Grass-Fed Bovine Collagen Hydrolysate Powder
• Most Popular: Vital Proteins Beauty Collagen

When comparing products,always check nutrient-density (certified organic, grass-fed), value (servings and serving size), and safety (NSF-certified, minimal “other ingredients”, low sugar).

The ideal collagen supplement dose & usage

Research has not settled on a particular optimal collagen dosage.

Likely because your dietary intake (collagen itself and also the co-factors) and lifestyle both play huge roles.

At the same time, a therapeutic window has emerged.

The best dosage of collagen peptides for most people will be 12-25 grams daily.

If you’re using a gelatin-based product, you’ll want to consume 30-40% more to get the same dose of collagen.

The best dosage of gelatin-based supplements (i.e. bone broth protein powder) is 16-35 grams daily.

Note that this is for the collagen itself. If the product contains flavors or proprietary complexes, you may need a larger dose than the label says.

For example, one product I saw had a 20 gram serving size (scoop), but only 7 grams of actual collagen inside that!

For the strongest effects, avoid adding these powders to liquids above 190 degrees F. This heat can denature the collagen. So, if consuming piping hot coffee, let it cool first or add an ice cube.

Collagen Stacks & Co-Factors To Optimize Your Results

Rather than just doubling your dosage, you can get better effects and for cheaper by simply combining collagen peptides with the right things.

The additional things you stack with collagen can also preferentially target particular benefits. Such as skin appearance, joint health, cognition, or wound healing.

Vitamins & minerals

Vitamins and minerals are the most famous collagen co-factors.

You can certainly get enough for a fully optimized diet. For many people, supplementation also makes sense. Plus, the vitamins and minerals have benefits that extend well beyond collagen.

Many supplement manufacturers add vitamin C to their products for this reason.

Zinc is the second most commonly mentioned collagen co-factor. This one primarily reduces collagen breakdown [R].

It also increases an enzyme called collagenase. Collagenase enables healthy collagen production by first improving the body’s ability to replace injured or worn-out tissues. Deficiency can reduce collagenase activity by up to 80% [R].

Vitamin A, vitamin E, copper, manganese, and magnesium also seem to play important roles [R].

I use one of these top multi-mineral supplements to ensure I meet my foundational nutrient requirements.

Hyaluronic acid

For the greatest skin health and appearance gains, consider hyaluronic acid (HLA).

HLA is a molecule that naturally occurs throughout the body, with particularly high levels in your skin. It’s awesome for hydration and moisture retention.

Many studies show that it also can improve skin texture, winkles, and fine lines.

Making HLA one of the top additions to skincare products and formulations. I use it occasionally since many formulas include it.

Before buying a product, I recommend you check out this post on the best hyaluronic acid supplements. That’ll help you avoid the scams and make your ideal choice.

Glycine

Glycine is perhaps the amino acid with the greatest surge of interest (scientific and public).

This non-essential amino acid is one of the three that naturally occur within collagen peptides. Best of all, it’s the rate-limiting amino acid required for collagen synthesis.

Meaning that if you do nothing else but supplement glycine, your collagen production will naturally increase.

Better collagen production is one of the many health benefits of supplementing the “anti-aging” amino acid glycine.

Moreover, glycine’s incredibly cheap (I buy the raw powder by the kilogram) and tastes like sugar.

A few grams of glycine with your collagen supplements should significantly improve your results.

Melatonin

Although it’s produced in the gut too, melatonin is a hormone primarily produced by the pineal gland in response to darkness.

Most people think of it as one of the potent sleep supplements, but it has many more uses and roles.

Including, improving skin health and collagen. It products collagen-producing fibroblast cells from environmental stressors like UV radiation and pollution.

Melatonin even stimulates fibroblast proliferation and activity.

Melatonin influences the expression of genes involved in collagen creation and appears to improve bodily microenvironments by promoting hydration and reducing inflammation.

Although supplementation often makes sense, you’ll first want to maximize your natural production via aligning your sleep-wake cycle (circadian rhythm) and getting ample natural sunlight exposure.

NAD+

The molecular “anti-aging” powerhouse known as Nicotinamide Adenine Dinucleotide (NAD+), has garnered attention for its role with collagen.

NAD+ improves collagen production via many mechanisms. First, it helps activate a key family of proteins called sirtuins.

Among their cellular repair and many longevity roles, sirtuins also influence collagen production by increasing fibroblast activity.

More classically, NAD+ helps maintain cellular integrity and promotes DNA repair. Leading to better longevity and function of collagen-producing cells.

NAD+ also seems to enhance the expression of growth factors and signaling pathways that promote collagen formation.

Since NAD+ is not orally absorbable (bioavailable), you’ll want to use one of the precursors like NMN supplements or NR supplements.

While few people use NAD+ precursors for collagen, it seems to play a supportive role.

Glucosamine

Glucosamine, as the name implies, is a naturally occurring amino sugar compound that occurs naturally in the body and is a key component of cartilage.

It’s often supplemented for joint health, and it may also aid collagen synthesis.

Glucosamine is a precursor for glycosaminoglycans (GAGs), which are essential components of the extracellular matrix in cartilage and skin.

GAGs support overall collagen structure by maintaining hydration and elasticity.

Some research suggests that glucosamine directly stimulates the production of collagen by chondrocytes (cartilage cells) and fibroblasts (skin cells).

It also has other supportive roles, like mitigating inflammation and accelerating the repair of damaged skin and cartilage.

Glucosamine is a standout molecule to aid collagen synthesis, specifically targeting joint health and tissue repair.

Chondroitin sulfate

Chondroitin sulfate is another naturally occurring substance found in the connective tissues of the body, including cartilage. Joint health supplement stacks often combine it with glucosamine.

Both compounds work synergistically to support cartilage structure and function, alleviate pain, and improve mobility.

Chondroitin is a major component of cartilage and connective tissues (specifically, the extracellular matrix… also called the ECM). Improved ECM integrity helps collagen organization and stability.

It also stimulates the activity of collagen-producing chondrocytes (the cells found in cartilage). Like glucosamine, chondroitin sulfate helps regulate the expression of genes involved in collagen synthesis. Particularly, fibroblasts.

Collagen, combined with glucosamine and chondroitin, is an ideal stack for joint health and cartilage support.

Light therapy

Given its myriad uses, light therapy’s meteoric rise as a beauty intervention makes perfect sense.

Users often report tremendous results from using red and near infrared spectrums of light for skin, aesthetics, hair, energy, sleep, wound healing, and many of the same benefits appealing to collagen users.

High-powered light therapy devices cause a micro-injury to the deeper skin layers, which causes the body to respond by increasing collagen production.

Gently increasing collagen turnover results in better results.

Plus, this low-level laser therapy works via many other mechanisms explained in my biohacker’s guide to therapeutic red and near infrared light.

Both compliment each other, so if you use light therapy, consider supplementing collagen to provide your body with the necessary skin-rebuilding amino acids.

Cold therapy

Cold thermogenesis (also called ice bathing, or cold plunging), has collagen-enhancing benefits too.

First, the exposure to cold temperatures causes your blood vessels to cycle between constriction (vasoconstriction) and then, upon warming up, dilation (vasodilation).

Driving blood flow into underlying tissues and fueling the collagen production process with the necessary nutrients and oxygen.

Cold exposure also seems to stimulate the activity of collagen-producing fibroblasts. These cells also produce extracellular matrix components.

Indirectly, exposure to cold triggers the release of various hormones and growth factors that support collagen synthesis. As well as modulating inflammation and promoting an adaptive stress response.

To learn more, check out my biohacker’s guide to the benefits, risks, uses, and tips of cold therapy.

This is one of those areas where a little goes a long way. A small dose of cold can help balance the body and promote healthier collagen.

Therapeutic peptides

Therapeutic peptide supplements are one of the hottest frontiers of modern medicine.

Of all known substances, they have among the greatest power to safety ratios. Meaning the greatest upside potential, with low risk.

A small subset show promise for improving skin health and collagen production. They include:

1. GHK-Cu (Copper Peptide): Widely recognized for its skin rejuvenation properties, GHK-Cu is often available for research purposes.
2. BPC-157 (Body Protective Compound-157): This peptide is known for its healing properties, particularly in tissue repair and regeneration. It can enhance collagen production and improve skin healing.
3. Thymosin Beta-4 (TB4): This peptide promotes wound healing and tissue repair by enhancing collagen production and has anti-inflammatory properties.
4. MGF (Mechano Growth Factor): Derived from IGF-1, MGF is involved in muscle repair and growth, but it also has potential benefits for skin rejuvenation and collagen synthesis.
5. KPV (Lysine-Proline-Valine): KPV is known for its anti-inflammatory effects and may help improve skin conditions while supporting collagen synthesis.
6. Copper Tripeptide-1: Similar to GHK-Cu, this peptide is involved in a signaling pathway that aids wound healing and stimulates collagen production, offering anti-aging benefits.
7. Oligopeptide-1 (EGF): Epidermal Growth Factor promotes cell growth and regeneration, which can enhance collagen synthesis and improve skin texture.
8. Oligopeptide-2: This peptide encourages cell proliferation and has a role in collagen synthesis, making it beneficial for skin rejuvenation.
9. Palmitoyl Tripeptide-1 (Biopeptide CL): This peptide promotes the synthesis of collagen and elastin, enhancing skin firmness and reducing signs of aging.
10. Palmitoyl Tetrapeptide-7: Works in synergy with other peptides to improve skin elasticity and reduce inflammation. It helps in stimulating collagen production and is often used in anti-aging formulations.
11. Palmitoyl Pentapeptide-4 (Matrixyl): This peptide is frequently used in skincare formulations for its ability to stimulate collagen production and improve skin texture.
12. Acetyl Hexapeptide-8 (Argireline): Often referred to as a “Botox-like” peptide, it helps reduce the appearance of fine lines and wrinkles by inhibiting muscle contractions. This leads to smoother skin and can support collagen production indirectly.
13. Hexapeptide-9: Known for its ability to promote skin elasticity and firmness, it also supports collagen production, making it useful in anti-aging products.

One of the most notable peptides in this category is GHK-Cu (Glycyl-L-histidyl-L-lysine copper).

It not only stimulates collagen production but also promotes wound healing, reduces inflammation, and improves skin elasticity and hydration.

By binding to copper ions, GHK-Cu activates enzymes involved in collagen synthesis, thereby enhancing the skin’s structural integrity and reducing the appearance of wrinkles.

BPC-157 and TB4 are two other popular and easy to find peptides, albeit not quite as powerful as GHK-Cu for collagen production specifically.

The others on this list are much harder to find, and need more research.

Therapeutic peptides are a powerful but advanced way to maximize your collagen levels.

Lifestyle Practices to Further Optimize Your Collagen Levels

Beyond nutrients, foods, supplements, and advanced therapeutics, certain foundational lifestyle factors play key roles in maximizing your natural collagen levels.

Doing these right likely yields a largely benefit than merely taking a supplement and neglecting the following.

Optimized Sleep

Virtually all bodily repair occurs during sleep.

Unsurprisingly, so does collagen repair and growth. Prolonged sleep deprivation directly worsens collagen levels and leads to more breakage [R].

Plus, this is when the body recovers from damaging stressors that accumulated throughout the day. Stressors that impair collagen.

Especially if you’re trying to improve skin, joint, bone, or cartilage health, aim to get 7-9 hours of high-quality sleep.

Check out my biohacker’s guide to optimized deep and REM sleep for the easy approach.

Movement

You might’ve heard the phrase “use it or lose it”. This applies to collagen.

Moving regularly stimulates the body to produce more collagen. Especially high-intensity, high-impact exercises like weight lifting [R].

Your body responds to the exercise-induced stress by ramping up collagen synthesis, increasing blood flow, and enhancing nutrient delivery.

Plus, this is among the best ways to build bone density and healthy cartilage.

I suggest walking for at least 30-minutes per day, and engaging in a more vigorous form of exercise for at least 20 minutes 3-4 times per week.

Check out this post on the top fitness biohacking tools to minimize your time and maximize your results training.

Stress Management

Stress is often labeled the top silent killer. Especially long-term chronic stress.

But did you know that it also impacts your collagen?

Chronic, but not acute stress, ramps up inflammation and downregulates anti-inflammation protection.

If you recall from above, some of the top co-factors and synergistic collagen-enhancers work indirectly by helping to regulate inflammation.

Excess inflammation damages collagen and reduces your ability to create more [R, R].

To combat it, check out these tips to biohack your stress levels.

Smart Sun

Light is so vital to human physiology that many researchers propose labeling it as an essential nutrient. It goes well beyond vitamin D.

Heavy exposure is certainly superior to minimal.

At the same time, talk to any dermatologist and they’ll gasp in horror at the thought of spending time in the sun.

It’s true, too much sunlight exposure, at the wrong time of the day, with the wrong diet, causes DNA damage and other harms.

Excess UV exposure damages not only DNA, but collagen too.

In my opinion, here’s the best sun protection strategy:

• Gradually increase exposure
• Remove inflammatory PUFA fats from your diet
• Consume more photoprotective substances like mushrooms, astaxanthin, micro-algae, shilajit
• Eat berries and polyphenol-rich foods often
• Spend most of your time outdoors during low UV hours (close to sunrise and sunset)
• Wear a hat and clothing outdoors
• Avoid sunburns

Sunscreen SPF ratings are not tested and rarely protect against both UVA and UVB rays. Worse, they’re often carcinogenic. Ironically, many products become carcinogenic when exposed to the sun.

If you must use sunscreen, choose a mineral-based product that contains either zinc oxide or titanium dioxide.

Skincare

If you’re serious about maximizing your collagen production, you likely have a skincare routine.

These can get quite complicated, fast. That’s not my domain or interest, so I’ll keep it simple.

A basic skincare routine would look like:

• Cleansing (gentle)
• Serum
• Optional: Moisturizing

When removing dirt and debris from the skin with a gentle cleanser product, you also don’t want to strip the natural protective oils. Water usually works fine for me.

Serums are probably the most famous step of skincare, and really the only one I use. They often contain antioxidants (vitamin C, E, C60), peptides, HLA, nutrients, and other protective substances.

Those with dry skin sometimes apply moisturizers. If that’s you, a moisturizer can help preserve your collagen.

Some people recommend a practice called micro-needling.

This technique uses a special device called a dermaroller to cause slight disturbances to the skin using fine needles. Triggering skin repair, elastin and collagen production, and overall healing.

This therapy can also drive beneficial ingredients and substances deeper into the body.

The issue with dermarolling is that there’s a narrow therapeutic window. If the needles go too deep, it can cause serious damage. Too shallow, and no benefit.

Infection is also fairly common, even with proper sanitation practices.

Personally, I don’t use dermarolling but others swear by it.

You readily absorb everything that touches your skin, so be sure to use quality skincare products.

The Biohacker’s Approach to Maximizing Collagen & Elastin Levels

When you hear collagen peptides, what do you think?

For most of my life, I viewed it as little more than a beauty treatment.

Yet collagen is quite possibly the most important structural component of our bodies. Improving the way we look, feel, and perform. On the inside and outside.

Most people jump straight for a supplement. For a good reason; every study that I’ve read shows supplementation increases the thickness & strength of tendons and ligaments and overall collagen synthesis.

Scientists constantly uncover other supportive roles too. Like how collagen helps keep calcium inside your bones.

But before supplementation, or to get the best results, I recommend optimizing your body’s natural collagen production.

You do this by choosing the right foods, drinks, co-factors, therapies, and core lifestyle habits.

I’m currently researching, comparing, contrasting, testing, and reviewing collagen products. I will put a link to that post here once it’s ready.

For now, if you found this helpful I’d appreciate you sending it to a friend or sharing it on social media. That helps me determine what topics I should focus on.

If you have any questions, experiences, or comments, please post them below!

Thanks.