Think of your skin as a LEGO creation — strong and flexible. Just as LEGO pieces connect seamlessly to build a sturdy structure, collagen works diligently, ensuring your skin remains resilient and vibrant.
Dr Ramdas, senior dermatologist, Kamineni Hospitals, Hyderabad, says that collagen — along with cartilage, bones, tendons and ligaments — is found in the dermis, the second layer of the skin. As such, it provides structural support, elasticity and firmness.
Collagen’s unique properties make it essential for maintaining skin integrity, preventing sagging that comes with age, and promoting a smooth appearance of that part of the body.
Benefits of collagen
According to Dr Praveen Bharadwaj, consultant dermatologist, Manipal Hospital, Bengaluru, here are a few benefits of collagen:
- Skin elasticity: It is a key contributor to skin elasticity, giving it the ability to stretch and bounce back.
- Hydration: This helps retain moisture, which contributes to a well-hydrated and plump-looking complexion.
- Wound healing: The protein aids in the repair of damaged skin and accelerates its healing.
- Reducing wrinkles: The structural support of skin minimises the formation of wrinkles and fine lines.
What causes loss of collagen
Several factors contribute to the natural decline of collagen levels in the skin:
Ageing
As we age, the body’s natural production of this substance decreases. Its fibres become less organised and sparse, leading to sagging skin and wrinkles. “Collagenase, the enzyme responsible for breaking down collagen, becomes more active as we age, contributing to a decrease in collagen levels,” says Dr Ramdas.
Exposure to sun’s UV rays
That is not all. According to Dr Bharadwaj, too much exposure to ultraviolet or UV radiation from the sun can accelerate the breakdown of collagen and cause skin damage. This can cause premature ageing, wrinkles, and an increased risk of skin cancer.
Unhealthy lifestyle
Dr Bharadwaj and Dr Ramdas say an unhealthy lifestyle would be a major factor in depleting collagen in the skin. It includes –
Poor nutrition: Nutrients such as vitamin C, proline, glycine and copper are important for collagen production. Moreover, a diet lacking in essential nutrients, particularly those that support collagen synthesis, can contribute to its loss.
Smoking: Smoking accelerates collagen breakdown. Apart from that, it reduces blood flow to the skin, decreases nutrient supply and introduces harmful chemicals that can damage collagen fibres.
Too much sugar and refined carbs
Dr Bharadwaj says proteins and lipids undergo what is called glycation when exposed to sugars, and form end products of advanced glycation. These molecules have been linked to oxidative stress and inflammation; they harm adjacent proteins and weaken collagen production.
Effects of insufficient collagen
According to Dr Bharadwaj, insufficient collagen can result in these skin changes:
Skin issues: Without enough of it, the skin loses firmness, becomes less elastic and starts to sag. Apart from this, the wound healing process also slows and wrinkles and fine lines form easily.
Bone health: It provides structural support to bones. Inadequate levels can deplete bone density and increase the risk of fractures.
Hair and nails: Low amounts can make hair brittle and prone to breaking. Nails may become weak and susceptible to splitting.
5 types of collagen
Dr Bharadwaj explains the five types of collagen and their functions.
- Type I: About 90 per cent of the total collagen in the body is of this type. It is densely packed and provides structure to skin, bones, tendons and ligaments.
- Type II: Present in elastic cartilage, this type provides joint support.
- Type III: Organs, arteries and muscles contain this kind.
- Type IV: The layers of skin have this type.
- Type V: This type exists in the cornea of the eyes, some layers of skin, hair, and tissue of the placenta.
It can also be broadly classified on the basis of its origin.
Animal-based
Bovine: Derived from cows, bovine collagen is rich in types I and III, which are abundant in the skin, tendons and ligaments. Skincare and cosmetic products commonly use it.
Porcine: Extracted from pigs, it is similar to bovine one. Topical products often use it to improve skin texture and elasticity.
Marine-based
Fish: Sourced from fish skin, scales or bones, this is primarily type I. Its smaller particle size is believed to enhance absorption in the skin, making it a popular choice in supplements and skincare products.
Plant-based
Collagen-boosting foods: While plants do not contain it, some plant foods support the body’s natural synthesis of collagen. They include foods rich in vitamin C, such as citrus fruits and berries; and those containing amino acids like proline and glycine, such as soy products and leafy greens.
Plant extracts: Skin care products use certain plant extracts for their collagen-boosting properties. For instance, aloe vera promotes its synthesis and hydrates the skin. Green tea has been found to support skin health.
Collagen-boosting ingredients
There are several ways to boost collagen. Dr Ramadas lists a few of them.
Hyaluronic acid: Skincare formulations often include hyaluronic acid to hydrate the skin and make it plump. It works well with collagen to maintain skin elasticity.
Vitamin C: This vitamin is essential for collagen synthesis. In skincare products, it promotes collagen production and prevents oxidative stress, apart from being present in foods such as citrus fruits and certain vegetables.
Synthetic collagen: Some skincare products contain synthetic peptides and proteins designed to mimic the structure and functions of it. Mimetic substances can provide benefits similar to the actual thing, such as improved skin elasticity and hydration.
Collagen supplements: These are ingestible products that contain it and that is of bovine, marine or chicken origin. They come as pills, powders and liquids. These supplements aim to replenish and boost the body’s collagen levels, providing the necessary building blocks for skin, hair, nails, and connective tissues.
Keep these in mind
Dr Bharadwaj highlights a few important things to consider about taking collagen supplements:
- Always take it in combination with vitamin C.
- Be sure to ask an expert before taking supplements.
- Consider taking supplements in the early 30s to get the best results.
- Always check the source. There are animal, plant-derived and vegan options, all are effective, as per one’s choice.
- To achieve a healthy and visibly good skin, have a 360-degree approach that includes diet, exercise, stress-free life and supplements.
