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Collagen is a pretty popular peptide these days. From radiant skin to improved joint pain, collagen supplements bring big energy and everyone seems to be jumping on board. But are these supplements really worth the hype?
The Role of Collagen in Skin Health
Collagen is most favored for its supposed benefits for skin health but what does it actually do for our skin?
According to research, collagen supplements can improve skin hydration, moisture, and elasticity. All of these add up to smoother, plumper, and more youthful-looking skin.
Studies have even determined collagen supplements can help reduce skin wrinkling and roughness. In short, supplementing with collagen can give you back that radiant glow [1, 2].
Collagen is an essential part of the structure of your skin, not only for elasticity but also for hydration and strength. As we age, we begin to produce less collagen which compromises the integrity of our skin resulting in wrinkles and dry, rough patches [3].
Like humans, you can find collagen in the connective tissue of animals. High collagen foods include bone broth and the skin of chicken, pork, beef, and fish. Normally, we would recommend consuming food sources to get the most bang for your buck however, collagen is a bit different from other nutrients [4].
Collagen supplements are more efficient than consuming high-collagen foods. When made into an oral supplement, collagen is typically hydrolyzed and broken down into peptide form. This makes it easier for our body to absorb than when we get it from foods.
Collagen and Aging
Our body produces collagen on its own, however, as we age our body begins to create less. This is why collagen supplementation can be beneficial as we get older.
Between the ages of 20 and 30 years old, you begin to produce less collagen by an estimated 1% each year. In fact, research has found that collagen in the skin of older adults (80+ years) can decrease by nearly 75% compared to the skin of younger adults [5].
Other factors that influence signs of aging in our skin include smoking, excessive alcohol intake, excessive sun exposure, poor dietary habits, and environmental pollution.
What Happens to Skin When We Lose Collagen?
When we begin producing less collagen and we do not supplement with collagen-rich foods or oral supplements, our skin starts to show signs of aging and frailty.
Reduced collagen concentration in the skin can cause a dry, rough texture that is more sensitive than usual. Low collagen also promotes fine lines and wrinkles along with a saggy appearance.
Although everyone is different and some may experience these signs earlier in life than others, taking a collagen supplement can be a great line of defense against the visible signs of aging.
Can We Reverse Collagen Loss?
Although our body produces less as we age, collagen synthesis can be increased with a healthy diet and lifestyle along with collagen supplementation.
By making a few changes, you can promote the production of collagen and, if you do so early enough, you might be able to reduce the likelihood of seeing visible signs of aging.
When choosing collagen-rich foods, or collagen supplements, be sure to take them with vitamin C. This is an important nutrient in collagen synthesis and can be found in a variety of foods such as citrus fruits [6].
Does Collagen Supplementation Work for Skin?
Numerous studies support the benefit of taking collagen supplements for skin health. Collagen supplements are considered low-risk and do not have any known adverse side effects.
Always be mindful of what collagen supplements you are choosing. Be sure to get one from a reputable manufacturer that provides third-party testing for quality.
Collagen supplements that contain additional ingredients, such as vitamin C and Hyaluronic acid (HA) can provide even further benefits for the skin as these also boost collagen production.
How to Get the Most from Your Collagen
If you are considering taking a collagen supplement, you want to make sure you are getting the most out of it. This may mean making a few additional changes in your habits.
Focus on Your Lifestyle
Your lifestyle means more than you think when it comes to the health and appearance of your skin. Many things can cause premature skin aging including excessive exposure to UV rays from the sun, smoking, consuming high amounts of alcohol and sugary beverages, and poor diet.
Wearing SPF whenever you are exposed to the sun, choosing a nutrient-rich diet filled with fruits and vegetables, and consuming adequate amounts of water can make a big difference.
Add Hyaluronic Acid
Although there’s a lot of buzz about HA topical products, research has found it to be a great ingredient in oral supplements as well. HA helps to promote collagen synthesis while also helping your skin tissue retain water for a plump, supple appearance.
Combining your collagen supplement with HA, or choosing a combination supplement such as Naked Nutrition’s Ella beauty protein, can up the ante on your beauty routine.
Adjust Your Skincare Routine
Finally, get into a good groove with your skincare. Just as what we put in our body impacts our skin, what we put on it does as well.
Be sure to include a daily SPF and high-quality moisturizer in your routine. This can help minimize environmental damage to our skin. Stay away from products that contain harsh chemicals and be sure to choose trustworthy brands.
TL;DR
According to research, collagen supplements can improve skin hydration, moisture, and elasticity, reduce skin wrinkling and reduce roughness to give you back that radiant glow. They are considered safe and effective at helping to promote the production of collagen which we begin losing between 20-30 years of age.
You can get the most from your collagen supplement by pairing it with Hyaluronic acid and/or vitamin C which both help to promote collagen synthesis.
beauty and people concept – happy beautiful woman over water splash on blue background
Lifestyle factors, such as excessive exposure to UV rays from the sun, smoking, consuming high amounts of alcohol and sugary beverages, and poor diet can impact skin appearance as well. This and a healthy skincare routine can boost the effects of your collagen supplement.
