Collagen supplements: why you should include them in your routine
Collagen is an essential protein for the health of skin, bones, joints, and other connective tissues. However, over time, our body’s ability to produce collagen decreases, which can lead to a number of health and aesthetic concerns. In this article, we’ll explore the importance of collagen supplements and why you should consider including them in your daily routine.
When does collagen loss start?
The human body begins to lose collagen at approximately age 25. As we age, the rate of collagen breakdown increases, and the ability to synthesize new collagen decreases. Collagen production is estimated to decrease by approximately 1% each year after age 25 (Shuster et al., 2005). This gradual decline primarily affects the firmness and elasticity of the skin, but also significantly impacts bones and joints.
Causes of collagen loss
Several factors contribute to natural collagen loss, including:
Aging
Aging is the primary factor behind the reduction in collagen synthesis. As we age, our collagen-producing cells, fibroblasts, decrease their ability to produce this essential protein. This reduction in collagen production is further impacted by the diminishing quality of collagen, resulting in connective tissue that is less resilient and more susceptible to damage and aging. Research shows that collagen fibers become thicker and stiffer with age, reducing their ability to function properly (Shuster et al., 2005).
Sun exposure
Exposure to ultraviolet (UV) rays from the sun significantly impacts collagen breakdown. UV rays penetrate the skin, disrupting collagen structure by activating specific enzymes, such as matrix metalloproteinases (MMPs), which degrade collagen. This accelerates skin aging and prevents the formation of new, healthy collagen. Studies by Varani et al. (2001) show that prolonged UV exposure adversely affects collagen production and skin integrity.
Diet
Nutrition plays a crucial role in collagen production. A poor diet, particularly one low in protein and essential nutrients, can limit the body’s ability to synthesize collagen. Vitamin C is vital for collagen synthesis, acting as a cofactor in stabilizing collagen’s spiral structure. A lack of vitamin C can lead to poor collagen production, resulting in weaker connective tissues and slower wound healing.
Lifestyle
Smoking and excessive alcohol consumption have direct and indirect negative effects on collagen. Smoking increases free radicals in the body, which can damage cells and accelerate collagen degradation. It also impedes oxygen and nutrient circulation to the skin. Alcohol disrupts collagen synthesis by interfering with the absorption of vitamins and minerals necessary for its production and promotes inflammation, contributing to collagen breakdown.
Effects of having low levels of collagen on health
Collagen deficiency can have significant impacts on various systems and tissues, leading to a variety of health concerns. Here’s a closer look at its effects:
Skin
Collagen depletion most visibly affects the skin. With less collagen, the skin loses its elasticity and firmness, leading to wrinkles and fine lines. The skin also becomes thinner and drier, losing its ability to retain moisture. This not only affects appearance but also increases the skin’s vulnerability to environmental damage, such as UV rays and pollution, which accelerates the aging process (Borumand & Sibilla, 2014).
Joints
Collagen is crucial for maintaining the integrity of cartilage in the joints, as it acts as a shock absorber and allows smooth movement. Low collagen levels weaken cartilage, making it more susceptible to wear and tear, potentially leading to conditions like osteoarthritis. Collagen supplementation has been shown to improve symptoms and joint function in some osteoarthritis patients (Moskowitz, 2000).
Bones
Collagen plays a key role in bone structure and density by acting as the framework for mineral deposits like calcium. A collagen deficiency can reduce bone mineral density, increasing the risk of fractures and conditions such as osteoporosis, particularly in postmenopausal women and the elderly (Saito & Marumo, 2010).
Other tissues
Collagen is vital for the structure and function of ligaments, tendons, and blood vessels. Collagen deficiency weakens these tissues, increasing the risk of injury.
How to prevent collagen loss
While collagen loss is a natural process, it can be mitigated with the following strategies:
Collagen supplementation
Taking collagen supplements from Root & Renew can help replenish levels of this vital protein. Studies show that collagen supplements improve skin and joint health (Proksch et al., 2014).
Sun protection
Limit sun exposure and use sunscreen to protect your skin from collagen degradation caused by UV rays.
Healthy diet
Maintain a diet rich in protein and vitamins, especially vitamin C, which is essential for collagen synthesis.
Avoid tobacco and alcohol
Reducing the consumption of substances that degrade collagen can help maintain healthier levels of this essential protein.
Including Root & Renew’s collagen supplements in your daily routine can be an effective step to mitigate collagen loss and promote long-term health. Always consult with a healthcare professional to ensure that collagen supplements are right for you and for personalized recommendations on types and dosages.
Root & Renew Collagen Peptides
Collagen, being one of the most abundant proteins in the human body, plays a critical role in maintaining the health and resilience of your skin, hair, and nails. Rich in essential amino acids like glycine, proline, hydroxyproline, and alanine, it actively promotes natural collagen synthesis, enhancing your body's ability to repair and rejuvenate itself. Wellness Bum readers can enjoy 25% OFF with code WELLNESSBUM!
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References
Shuster, S., Black, M.M., & McVitie, E. (2005). The influence of age and sex on skin thickness, skin collagen and density. British Journal of Dermatology, 93(6), 639-643.
Varani, J., Spearman, D., Perone, P., Fligiel, SEG, Datta, SC, Wang, ZQ, … & Fisher, GJ (2001). Inhibition of type I procollagen synthesis by damaged collagen in photoaged skin and by collagenase-degraded collagen in vitro. American Journal of Pathology, 158(3), 931-942.
Moskowitz, R.W. (2000). Role of collagen hydrolysate in bone and joint disease. Seminars in Arthritis and Rheumatism, 30(2), 87-99.
Proksch, E., Segger, D., Degwert, J., Schunck, M., Zague, V., & Oesser, S. (2014). Oral supplementation of specific collagen peptides has beneficial effects on human skin physiology: a double-blind, placebo-controlled study. Skin Pharmacology and Physiology, 27(1), 47-55.
