Collagen – the transient beauty protein
Collagen is not just any protein in our body. Collagen is essential for the structure and strength of our body, particularly for the skin, connective tissue and bones. Figuratively speaking, it literally functions as the “glue” that holds our body together.
An adequate supply of collagen is reflected in a youthful appearance with firm and supple skin. This is why collagen is also referred to as the “beauty protein.”
However, the body’s natural collagen production begins to decline as early as the age of 25 – and the older we get, the less collagen we produce. As a rough rule of thumb, collagen loss amounts to about 1 percent per year. In women, the decline can accelerate significantly after menopause. Various studies report collagen losses of up to 30 percent in the first five years. This process is also accelerated by an unhealthy lifestyle. A poor diet, particularly one high in sugar, stress, lack of exercise and smoking further promote collagen breakdown. See also here.
An increasing collagen deficiency manifests itself in more pronounced external signs of aging: the skin loses its stability and firmness. It is no longer as plump and supple as it once was, becomes increasingly thinner, and unwanted wrinkles become more visible and noticeable.
In this article, you will learn how you can counteract age-related collagen loss and thereby significantly “delay” the visible process of skin aging.
Which collagen should I take?
Plants do not contain collagen. Genuine collagen is practically only available from animal sources.
Fish collagen is considered a high-quality “beauty collagen” because it is particularly bioavailable. It consists mainly of type I collagen, the predominant type of collagen in the skin.
Bovine collagen also consists predominantly of type I collagen and is often somewhat less expensive.
Basically, both sources are equally suitable. Much more important when choosing the right product is that it contains hydrolyzed collagen peptides. In this process, the long-chain collagen proteins are broken down into smaller fragments by enzymes, allowing them to be processed more effectively by the body.
You should also make sure that the actual amount of collagen is stated on the product.
The plant-based alternative to collagen
Since plants do not contain collagen, vegans and vegetarians only have the option of “collagen support” through the targeted intake of nutrients that the body needs for its own collagen production.
Above all, a diet with sufficient vitamin C is important because the body needs this vitamin directly for collagen synthesis. Incidentally, an adequate intake of vitamin C is also essential when consuming animal protein.
The diet should also contain plenty of plant-based proteins, because collagen consists primarily of amino acids such as glycine and proline. High amounts of protein are found, for example, in legumes, all soy products, nuts and sprouts.
Plant-based foods that contain many micronutrients, such as zinc and copper, are also important for the body’s own collagen synthesis. These are found primarily in cashews, sesame, cocoa and legumes.
Collagen production is also supported by foods that are rich in antioxidants, such as berries, tomatoes and green vegetables.
Important: UV radiation is one of the main accelerators of collagen breakdown. Consistent sun protection is therefore one of the most effective measures for protecting the skin’s existing collagen in the long term.
What results can you expect?
First of all: Even if some manufacturers promise it, you should not expect a rapid improvement within a few days. Collagen treatments usually last at least 8 – 12 weeks, with a typical dose of 3 – 5 grams of collagen per day. Numerous study results are already available based on these parameters.
According to the scientific journal “Skin Pharmacology and Physiology,” a significant increase in skin elasticity and a reduction in wrinkle depth can occur after a period of just 8 weeks.
Regular intake of collagen over a longer period of 4 – 6 months can also lead to a significant improvement in the appearance of the skin in women with cellulite.
Conclusion:
Collagen plays a central role in the firmness and elasticity of our skin. Since the body’s own collagen production declines with increasing age, a targeted diet and the intake of high-quality, hydrolyzed collagen peptides can support collagen supply. An adequate intake of vitamin C and consistent sun protection are equally important in order to protect the skin’s existing collagen for as long as possible.
Above all, patience is crucial: visible changes do not happen overnight. Those who take collagen regularly and over a longer period of time while also maintaining a healthy lifestyle create good conditions for preserving beautiful, firm skin for a long time.