Collagen | Anti Aging and Wrinkles Removal | Collagen supplements: Are they really the “Fountain of Youth”?
How does collagen contribute to skin health and appearance?
Collagen is a key skin component and helps maintain its structure and appearance. As we age, our natural collagen production declines, which can lead to wrinkles, sagging, and thinning skin.
What is collagen?
Collagen is a protein abundant in skin, bones, and connective tissues. It is a key component of the extracellular matrix, which provides structural support to the skin and other tissues in the body.
The Dermis (middle layer of your skin) has 2 layers:
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- The reticular dermis, the bottom layer of the dermis, contains a net-like structure of elastin and collagen fibers that support the overall structure and allow it to move and stretch.
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- Papillary dermis: the top layer of your dermis, consists of collagen fibers, fibroblast cells, fat cells, blood vessels (capillary loops), nerve fibers, etc.
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- Keeping your skin moist: Your dermis contains sebaceous glands, which secrete an oily lubricant (sebum) that helps keep your skin and hair hydrated and shiny.
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- Producing hair: Your dermis contains hair follicles, which produce hair over your skin, except the palms of your hands and the soles of your feet.
What are the different types of collagen, and where are they found in the body?
There are at least 16+ types of collagen, but most collagen in the body falls into one of three categories: Type I, Type II, and Type III.
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- Type I collagen is the most abundant in skin, bones, and tendons.
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- Type II collagen is found in cartilage.
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- Type III collagen is found in organs and blood vessels.
How does the body produce collagen, and what factors can affect its production?
The body produces collagen naturally, but its production can be affected by a variety of factors including age, diet, and lifestyle. Factors such as smoking, excessive sun exposure, and a diet high in sugar and processed foods can all contribute to reduced collagen production.
Facial exercises for 1–2 mins:
Aim to exercise and massage the muscles in the face that are not used enough and support the areas that tend to sag first. Areas under the chin, under the cheekbones, and forehead are easy to exercise and have been shown to have good results.
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- Establish a skincare routine. Drink at least eight glasses of water each day, use mild soaps and cleansers, and moisturize your skin.
What food can help our bodies produce natural collagen?
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- Berries: Blueberries are high in anthocyanin, which may support collagen synthesis. In a few skin sample studies, applying anthocyanin from berries to the skin reduced collagen breakdown and increased overall collagen production.
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- Garlic: Garlic contains caffeic acid that has been proven to prevent collagen breakdown.
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- Vitamin C: L-ascorbic acid has been shown to be a cofactor for collagen synthesis.
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- Veggies and leafy greens: Full of vitamins and anti-oxidant properties that keep the skin young and healthy.
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- Fishes: like salmon, herring, and sardines contain omega-3 fatty acids. These fatty acids protect the skin from non-melanoma cancer while keeping it soft.
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- Nuts and seeds: Next time you reach out for a processed snack, try nuts and seeds instead.
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- Bone Broth is the top non-veg choice for collagen.
Help with collagen production:
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- Avoid processed food and Sugary foods: Eating processed foods hardens the collagen in your skin, causing glycation. Try raw or simple cooked foods if you don’t have time for cooking.
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- Avoid smoking and drinking: Smoking inhales 2,000+ chemicals, which destroy the collagen and elastin in our skin. When these are destroyed, the skin sags and becomes weak. The constant “puckering” that occurs when inhaling a cigarette could cause deep wrinkles.
Is there a vegetarian source of collagen?
Does plant-based collagen exist? Vegetarian collagen sources don’t exist, since collagen is primarily found in animals. But by eating veg foods needed for collagen production in the body, you can reap the benefits of collagen.
What are collagen supplements and how do they work?
Collagen supplements work by providing the body with the amino acids and nutrients needed to produce collagen. When we consume collagen supplements, our body breaks down the collagen into its constituent amino acids, which can then be used to build new collagen in the body. This, in turn, helps to improve skin elasticity, hydration, and overall appearance.
Collagen supplements are available in several forms, including powders, liquids, and pills, and the best way to supplement collagen depends on your personal preferences and needs.
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- Collagen powders: Collagen powders can be easily added to liquids, such as water, smoothies, or coffee, making them a convenient option for supplementing your diet.
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- Liquid Collagen: Liquid collagen supplements come in small, convenient bottles and can be consumed independently or added to other beverages.
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- Collagen pills: Collagen pills are a convenient and easy way to supplement your collagen intake. They can be taken with a glass of water.
Collagen peptides, hydrolyzed collagen, and collagen powders are some common varieties of collagen supplements. Both collagen peptides and hydrolyzed collagen come from animal sources and are reduced in size for improved body absorption.
While collagen powders can come from both plant-based and animal sources, they are often combined with water or other liquids to make a consumable supplement.
Marine (fish) collagen is made from fish skin and scales and contains primarily type 1 collagen. Marine collagen has high bioavailability, is sustainably produced, and in clinical studies has been shown to help reduce wrinkle depth and increase skin moisture levels. These benefits have led to its grown in popularity.
Are collagen supplements safe?
Collagen supplements are generally considered safe for most people. However, like any supplement, there are some potential side effects to be aware of. These can include digestive issues, such as bloating and diarrhea, and allergic reactions in some people.
It is also worth noting that collagen supplements are not regulated by the FDA, meaning there is no guarantee of their safety or efficacy. Speaking with a healthcare provider before starting any new supplement, including collagen, is important.
In general, the recommended daily dose of collagen varies, but most experts suggest taking 2 to 15 grams of collagen per day. It is best to start with a low dose and gradually increase it to reach your desired results. It is also a good idea to talk to your doctor before starting any new supplement, especially if you have any pre-existing health conditions or are taking any medications.
What is hyaluronic acid, and what is a good source of hyaluronic acid?
Hyaluronic acid is a natural substance found in the fluids in the eyes and joints. It acts as a cushion and lubricant in the joints and other tissues. It is also considered a hero ingredient of any skincare routine.
Bone broth is one of the best food sources of hyaluronic acid because it comes directly from the connective tissues and animal bones. Other foods such as citrus fruits, soy products, sweet potatoes, and leafy greens also provide nutrients that can naturally increase hyaluronic acid synthesis in your body.
[1] Dietary compound ellagic acid alleviates skin wrinkle and inflammation induced by UV-B irradiation — PubMed
[2] Caffeic Acid in Dermatological Formulations: In Vitro Release Profile and Skin Absorption — PubMed
Thank you for reading. Nothing in this article should be considered medical advice. My writing intends to create health awareness.