Collagen is the main structural protein of connective tissues including skin, bones, muscles, tendons and ligaments. It is the most abundant protein in the body and provides structure, strength and elasticity.
It is produced by the fibroblasts, cells in the dermis. They are also responsible for the production of elastin. The body produces collagen throughout life, but its production decreases with age. The skin loses its elasticity, wrinkles and sagging appear.
More types of collagen exist in the human body with the most abundant those of Type I, II and III. Type I collagen is found in the skin.
Factors that affect collagen synthesis
Aging. As we age, fibroblasts produce less collagen and elastin.
Bad eating habits. A diet poor in nutrients and antioxidants negatively impacts collagen synthesis. Deficiency in proteins, vitamins and minerals negatively affect not only its production but also its stability.
Smoking. Damages collagen and decreases its formation.
Excessive alcohol consumption leads to dehydration and lack of nutrients that contribute to collagen production.
Air pollution due to the free radicals can lead to collagen breakdown and premature aging.
Overexposure to the sun. The UV rays accelerate the degradation of collagen as well as inhibit its formation. Avoid over-exposure and always use broad-spectrum sunscreen SPF50+.
Menopause. Hormonal changes, especially oestrogen decline, adversely affect collagen production.
Consuming sugar and refined carbs contribute to the process of glycation.
Glycation is a natural process in the body. It is the non-enzymatic bonding of sugars such as glucose or fructose to a protein, lipid or nucleic acid molecule. As a result, Advanced Glycation End-Products (AGEs) are created. More about glycation in my related post
https://www.christiannak.com/time-to-unveil-glycation-side-effects-on-skin/
Chronic stress causes the secretion of cortisol, which can inhibit collagen production, leads to free radicals’ production and inflammation. All of them disrupt collagen synthesis.
How to boost your collagen production for a better skin
Include foods rich in Vitamin C (L-Ascorbic Acid) in your dietary regimen. Collagen production from fibroblasts depends on Vitamin C. It is actually a co-factor for enzymes that transform amino acids in pro-collagen. Moreover, as an anti-oxidant, protects against free radicals and sun damage.
Foods rich in Vitamin C are citrus fruits, berries, bell peppers especially the red ones, cruciferous vegetables such as broccoli, cauliflower or Brussels sprouts.
Eat foods animal or plant-based, rich in protein. Chicken, beef, fish, eggs, legumes and nuts.
Include anti-oxidant foods in your diet. They protect collagen from damage.
Foods rich in copper and zinc should be part of your diet. They are co-factors for the enzymes that participate in collagen formation. Foods that contain copper are nuts and seeds, shellfish, legumes, leafy greens such as spinach and sweet potatoes. Foods that contain zinc are shellfish, nuts and seeds, legumes, red meat, chicken and turkey.
Bone broth. It is made by shimmering bones and connective tissue of animals with vegetables. It is a good source of collagen, amino acids and minerals.
Some of the above foods may already be part of your diet. However, some of them can cause flatulence and abdominal pain, especially in people who suffer from gastrointestinal problems. I am one of them. In this case, try to consume in moderation. If a food, even in small amounts, causes you bloating and pain, don’t eat it. Choose something else. There are several options.
The bottom line
It’s never too late to make some changes to your life and your diet. Lifestyle changes including healthy diet, skincare with active substances backed by science, restriction of bad habits and mental well-being can significantly contribute to a healthy and probably youthful skin. They will also help with your overall health.
Special thanks to pexels.com for the free photos download as well as to the creator of this specific photo.