Experts say it's unlikely — especially without evidence. Despite popular belief that collagen supplements can help strengthen our skin, there is little data to truly support this.
Collagen is a large molecule that is digested by our intestines into smaller pieces when taken by mouth, so when we ingest powders or supplements, our skin is not seeing the full collagen molecule, but rather protein fragments or individual amino acids. In other words, you're not reaping the full benefits of the collagen molecule because it's broken down in the body so much first.
It's clear that there needs to be more scientific evidence on collagen (and how it benefits the skin). That said, take these "benefits" with some reservations because at the end of the day, they are simply marketing claims.
Most studies to date were taken by the collagen supplement manufacturer in non blind test studies. People are constantly changing up their lifestyle habits (i.e. exercising more, eating better, etc.), which makes it impossible to tell whether collagen is the actual skin-improving culprit.
At this time, there is no strong evidence that any over-the-counter oral or a topical collagen supplement
is good for anti-aging.
Topical collagen can be challenging for the skin to absorb because of its chemical structure. Doctors suggest making simple lifestyle changes to increase collagen.
The best thing that you can do for your collagen and elastin for anti-aging is to limit alcohol intake, avoid smoking or secondhand smoke exposure, and wear your sunscreen.
What is collagen?
Collagen is a substance that the body produces naturally, it is a fibrous protein made up of amino acids. There are 28 collagen subtypes in the skin, bones and connective tissues. In the skin, collagen provides strength and support. Your body’s collagen production naturally decreases with age – leading to wrinkles, sagging skin and other signs of aging. There are three amino acids important for collagen synthesis: proline, lysine, and glycine.
Genetic factors and nutrients, such as vitamin C, are essential for its production.
Amino Acids can be found naturally in these foods:
Vitamin C plays a major role in the production of pro-collagen, the body’s precursor to collagen. This means it can help with collagen synthesis.
Citrus fruits like oranges, grapefruit, lemons, and limes are full of this nutrient. Try a broiled grapefruit for breakfast, add orange segments to a salad, or saute yellow peppers in a stir-fry.
Though citrus tends to get all the glory for its vitamin C content, berries are another excellent source. Strawberries, raspberries, blueberries, and blackberries are all high in the nutrient.
Berries are also high in antioxidants, which protect the skin from damage
Rounding out the list of fruits rich in vitamin C are tropical fruits like mango, kiwi, pineapple, and guava. Guava also boasts a small amount of zinc, another co-factor for collagen production.
Garlic may add more than just flavor to your stir-fries and pasta dishes. It could boost your collagen production, too. You probably need a lot of it to reap the collagen benefits. This may not be practical, but with its potential benefits, it’s worth making garlic part of your regular diet.
Leafy greens are a key player in a healthy diet. As it turns out, they may offer skin benefits, too. Spinach, kale, Swiss chard, and other salad greens get their color from chlorophyll, known for its antioxidant properties.
Some studies have shown that consuming chlorophyll increases the precursor to collagen in the skin.
Beans are a high protein food that often contain lysine, one of the amino acids necessary for collagen synthesis. Plus, many beans are rich in copper, another nutrient necessary for collagen production.
Reach for a handful of cashews! These filling nuts contain zinc and copper, both of which boost the body’s ability to create collagen.
Another hidden source of vitamin C, one medium tomato can provide a significant amount of this important nutrient for collagen synthesis. Tomatoes also boast large amounts of lycopene, a powerful antioxidant for skin support.
Bell peppers are high in vitamin C and contain capsaicin, an anti-inflammatory compound. Studies show that capsaicin may reduce collagen loss and skin damage.
Sugar and refined carbs can damage collagen . .
It’s also a good idea to avoid consuming too much sugar and refined carbohydrates, like white bread and pastries. These can cause inflammation, potentially inhibiting collagen synthesis.
Skin care ingredients that boost collagen:
Retinol - reduces fine lines and wrinkles by stimulating the production of collagen and elastin, prompt cells on the surface to slough off leading to brighter skin and a more even tone, and decrease excess pigmentation by inhibiting an enzyme needed to produce melanin. Natural Retinol is found in Rose Hip Oil, Sea Buckthorn Oil, Carrot Seed Oil and Niacinamide
Vitamin C - a powerful antioxidant, famous for its ability to fight sun damage, minimize the potency of fine lines and wrinkles, as well as having a significant brightening effect on the skin. Vitamin C has also been proven to decrease melanin in the skin, which subsequently reduces hyperpigmentation.
Hyaluronic acid (bacterial fermentation) is mainly used as a healing agent, as it is mostly effective in treating skin breakage and loss of skin moisture, that is why it can effectively refine and age-rewind your fine lines and wrinkles.
Niacinamide is technically a Vitamin B3, it stimulates dermal collagen production from within, in addition, it is an effective antioxidant that improves your skin barriers while minimizing any water loss causing your dry skin
Alpha hydroxy (AHA), aka Glycolic acid can extremely transform how your face looks as it dissolves the upper layer of your skin's surface, and therefore your skin tone will appear more even, fine lines are significantly minimized and dry skin is better hydrated and nourished.
Bottom line
Research has identified some clinically proven ways to prevent collagen loss and maintain a youthful glow.
Eat a healthy Like a Mediterranean, Vegetarian or Vegan diet: A diet rich in antioxidants like vitamins C and E promotes collagen production while protecting existing collagen from damage. For maximum benefit, try incorporating foods like spinach, kale, oranges, tomatoes, olive oil and fish into your meals.
Wear sunscreen/sun block and limit UV exposure: Wearing sun protection and a hat while avoiding peak hours of UV rays helps protect your skin from damage that can cause wrinkles and other signs of aging. Wear sunscreen with a minimum SPF of 30 daily if outdoors for more than 15 minutes. Avoid tanning beds, because they emit UVA rays that can further break down existing collagen.
Retin-A: clinically proven to boost collagen production in the skin. Retin-A stimulates cell turnover in the top layer of the skin, resulting in increased production of new cells and more collagen formation below the surface layer. Speak to a dermatologist for guidance on proper usage.
Healthy lifestyle habits: Stress, alcohol consumption and smoking all speed up the body’s natural loss of collagen from aging. Reducing them can help limit your body's natural decline in collagen production.
While taking a collagen supplement might seem like a quick and easy fix to aging when compared to changing your diet or reducing stress, more evidence is needed to support the effectiveness of supplementation.
These GSL Organics Products were made to boost collagen and support healthy glowing skin as we age.
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