What is collagen anyway: Collagen is a structural protein, and it is the most common protein in the human body. It makes up about one third of all the proteins in the body, and in facial skin alone – about 80% of the protein is collagen. It is responsible for elasticity, volume, stability, and strength of tissues such as skin, hair, cartilage, and tendons. As the years go by, collagen production in the body decreases – a natural process that begins as early as age 30. Despite this, the question arises whether it is advisable to take a collagen supplement to preserve the skin? Or is this another promise without scientific basis?
Collagen supplements – many promises, little evidence: The simple fact is that the body does not absorb whole collagen from the supplement – it breaks it down into amino acids, just like any regular protein. And if the body does not need to build more collagen – it simply will not do it.
For example: If a truck full of sugar, flour and eggs is sent every day to a baker who has chosen to bake only one cake – it will not change anything. The body, like that baker, produces only what it needs.
Why is it still hard to rely on studies in favor of supplements? Several reasons: A large portion of the studies supporting collagen supplements are funded by the supplement manufacturers themselves. According to Archives of Dermatological Research and a survey by the Davidson Institute, many of the studies suffer from serious biases. An analysis of 176 dietary supplements found claims that are not scientifically based and outdated recommendations. What really matters to us is the bottom line: There is no solid proof that a collagen supplement actually prevents wrinkles or contributes to hair. What does have an effect – is nutrition.
What are the important foods for the skin to prevent wrinkles?
3 things in the diet are important for building collagen. Protein, vitamin C, and also vitamin E.
1. High-quality protein – the building blocks of collagen: Collagen is a relatively simple protein, and the body knows how to produce it on its own – provided it has the right materials. Where can such protein be found?
- Meat and poultry (including parts with cartilage such as legs)
- Fatty fish such as salmon and sardines
- Eggs (especially the yolk)
- Legumes: Chickpeas, lentils, soy
- Nuts and seeds (almonds, cashews)
Bottom line: If there is not enough protein in the diet – collagen production is impaired. Simple.
2. Vitamin C – the activator of the collagen mechanism: Vitamin C is not only important – it is essential. Without vitamin C the body cannot build collagen, because it is necessary for activating the enzymes that assemble it.
Recommended sources of vitamin C:
Fresh red pepper – one red pepper already contains four times the amount of vitamin C needed for a full day. Other rich sources – kiwi, orange, strawberries, broccoli, fresh tomatoes, oranges and other citrus fruits. For example, 2 tomatoes or one orange are enough for the full daily vitamin C requirement.
3. Vitamin E – a critical addition for healthy skin: In addition to protein and vitamin C, there is also an important supporting player – vitamin E. It is one of the most powerful antioxidants, and is especially critical for maintaining flexible and moisturized skin. Why does vitamin E help the skin?
1. It protects skin cells from free radicals and UV damage.
2. It strengthens the skin’s moisture barrier – prevents dryness.
3. It participates in cell repair and supports collagen production.
Studies have shown that taking a vitamin E supplement or a diet rich in it can improve the skin’s moisture and elasticity.
For example, almonds are one of the richest and most accessible sources of vitamin E in the diet. A handful of almonds (30 grams) = about 50% of the recommended amount for women in menopause. They also contain healthy fats, dietary fiber and protein, and not only that – studies have found a connection between almond consumption and reduced wrinkles and improved skin moisture.
Additional dietary sources of vitamin E: Avocado – rich in healthy fat and vitamin E, nuts and peanuts, quality oils: Olive oil, avocado oil, almond oil.
One tablespoon of quality oil can provide almost half of the recommended daily intake.
In conclusion if you want to improve the appearance of the skin and support collagen production:
Eat high-quality protein from animal or plant sources.
Make sure to consume fresh vegetables and fruits rich in vitamin C.
Incorporate foods rich in vitamin E, especially almonds.
Drink water. A lot. Dry skin is not related only to supplements.
And what not to do? Do not rush to buy expensive supplements that have no scientific basis, do not give up on a balanced diet – it is the real anti-aging.