Collagen is often hailed as the secret to youthful skin, strong hair, and healthy joints – but many of us are losing it every day without even realising. Luckily, there are a few warning signs, and a number of things you can do to build back your stores.
This abundant protein is a crucial building block in our bodies, providing structure and elasticity to our skin, tendons, and ligaments. However, as we age, our collagen production naturally declines, which can lead to various signs of collagen deficiency.
The loss of collagen in the body can be attributed to several factors, with dietary choices playing a significant role; let's take a look at the major ones.
Ultra-Processed Diets: Ultra-processed diets, characterised by a high intake of highly processed and refined foods, are a leading contributor to collagen loss and various health issues.
These diets often consist of sugary snacks, fast food, soft drinks, and foods rich in artificial additives, preservatives, and unhealthy fats. Here's how ultra-processed diets impact collagen:
- High consumption of processed foods triggers inflammation in the body. Chronic inflammation is a major factor in collagen breakdown. It can lead to the degradation of collagen fibres, reducing skin elasticity and joint health.
- Glycaetion: Excessive consumption of sugary and processed foods can lead to glycaetion, a process in which sugar molecules attach to proteins like collagen. This forms advanced glycaetion end products (AGEs) that can impair collagen's function, making it less effective in maintaining healthy skin and joints.
- Nutrient Deficiency: Ultra-processed diets often lack essential nutrients, such as vitamin C, zinc, and amino acids, which are crucial for collagen production. A poor diet can lead to insufficient building blocks for collagen, resulting in its decline.
Sugar Consumption: Sugar consumption is a critical element when discussing collagen loss. Excess sugar intake can have direct and indirect effects on collagen:
- Collagen Breakdown: High sugar intake contributes to the loss of collagen through a process called glycaetion. When sugar molecules attach to collagen, it makes the collagen fibres stiffer and less functional. This can lead to sagging skin and an increased risk of wrinkles.
- Weakening Skin: Sugar can impair skin elasticity, making it more susceptible to UV damage and less resilient against external stressors. Weakened skin can exacerbate the signs of ageing.
- Inflammation: Sugar is a potent driver of inflammation in the body. Chronic inflammation accelerates the breakdown of collagen, affecting its integrity and functionality.
Let’s take a look at the signs you need a bit more collagen.
Wrinkles and Sagging Skin
One of the most noticeable signs of collagen deficiency is the appearance of wrinkles and sagging skin. Collagen is responsible for maintaining the skin's firmness and elasticity. As we age and collagen production diminishes, the skin loses its ability to bounce back and retain its youthful appearance. Fine lines and wrinkles become more prominent, and you may notice a loss of tightness and suppleness. If you've started to notice these signs, it could be time to consider increasing your collagen intake.
Joint Pain and Stiffness
Collagen is not just beneficial for your skin; it plays a significant role in joint health. Cartilage, the tissue that cushions and protects our joints, is composed mainly of collagen. When collagen levels decline, joint pain, stiffness, and reduced flexibility can become problematic. If you find yourself experiencing discomfort in your joints, especially as you get older, it might be a sign that your collagen levels are decreasing. Incorporating collagen supplements or collagen-rich foods into your diet can help support joint health.
Thinning Hair and Brittle Nails
Your hair and nails can also reflect your body's collagen levels. Hair loss, thinning, and brittle nails can all be signs of collagen deficiency. Collagen provides essential nutrients to the hair follicles, contributing to healthy hair growth. It also supports the health and strength of your nails. If you've noticed your hair isn't as thick as it once was or that your nails are prone to breaking, a collagen boost may be in order.
How to Address Collagen Deficiency
If you recognise any of these signs, don't worry; there are steps you can take to address collagen deficiency:
Diet: Incorporate collagen-rich foods into your diet, such as bone broth, fish, and lean meats. These foods can help support your body's natural collagen production.
Collagen Supplements: Collagen supplements are available in various forms, including powders, capsules, and liquids. They can be an effective way to increase your collagen intake.
Skincare: Look for skincare products that contain collagen-boosting ingredients like retinol and peptides to support healthy skin.
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I Quit Sugar
November 10, 2023
Hey Heather! In terms of collagen supplements, the primary types relevant to bone health are Type I and Type II collagen. Since type I collagen is the most abundant collagen in the human body and is found in skin, tendons, bones, and other connective tissues, it can be a beneficial supplement to choose as it provides the structural framework for bones and helps maintain their strength and density. You can also go for type II collagen – while it is more directly associated with joint health, it indirectly contributes to bone health by supporting the overall integrity of the skeletal system. But our top recommendation would be collagen peptides (hydrolysed collagen), because they’re more readily absorbed by the body. When choosing a collagen supplement for bone health, consider the following:
Bioavailability: Opt for hydrolysed collagen or collagen peptides as they are more easily absorbed.
Source: Look for supplements derived from high-quality sources, such as grass-fed and pasture-raised animals.
Additional Nutrients: Some collagen supplements may include additional nutrients like vitamin C, which is important for collagen synthesis, and minerals like calcium and magnesium, essential for bone health.
Along with supplements, including foods that are rich in nutrients that support collagen production in your diet is a natural and holistic way to promote skin, joint, and bone health. Here are some foods that are known to boost collagen levels:
Bone Broth: Rich in collagen, bone broth provides the amino acids necessary for collagen synthesis. It also contains minerals like calcium, magnesium, and phosphorus that support bone health.
Fish: Fatty fish like salmon and mackerel are high in omega-3 fatty acids, which help maintain skin health and may promote collagen production.
Citrus Fruits: Fruits like oranges, lemons, and grapefruits are high in vitamin C, a crucial nutrient for collagen synthesis. Vitamin C is essential for the formation of collagen fibres.
Berries: Strawberries, blueberries, and raspberries, are rich in antioxidants, including vitamin C, which supports collagen production and protects the skin from oxidative stress.
Leafy Greens: Dark leafy greens like spinach and kale provide vitamins and minerals, including vitamin C, vitamin A, and calcium, which contribute to collagen production and bone health.
Tomatoes: Tomatoes are rich in lycopene, an antioxidant that supports skin health by protecting against sun damage and promoting collagen production.
Eggs: Eggs contain amino acids, including proline and glycine, which are important for collagen synthesis. The yolk also provides biotin, a B-vitamin that supports skin health.
Avocado: Avocado is a source of healthy fats and vitamin E, an antioxidant that helps protect the skin and support collagen production.
Nuts and Seeds: Almonds, sunflower seeds, and pumpkin seeds are rich in vitamin E and zinc, both of which play a role in collagen formation.
Garlic: Garlic contains sulfur compounds that support collagen production. Sulfur is a vital component of collagen, contributing to its stability and structure.
Best wishes for your health journey – don’t hesitate to reach out if you have any more questions!
xx The IQS Team