What are the Benefits of Collagen?

Published on: Apr 17, 2023 / Last Updated on: Jan 05, 2024 / INJECTABLES
What are the Benefits of Collagen?

Collagen is a protein found in the human body and is a vital component of our skin, bones, tendons, ligaments, and cartilage. It plays an essential role in keeping our body healthy and functioning correctly. It is the most abundant protein in the body and is found in the skin, bones, muscles, tendons, and cartilage.

As we get older, we start to lose collagen, which causes a slight decrease in many of the functions it works to maintain. Collagen serves many different purposes, one of which includes giving the skin structure, strength, and elasticity. Around the age of 30, our collagen levels start to deplete, causing the skin to lose its volume and elasticity, making fine lines and wrinkles more visible.

But there are many ways, natural and procedural, to maintain and even increase the level of collagen in the body. In this blog, we'll explore the many benefits of collagen, its food sources, supplements, and types, and show several ways to boost your levels of this vital protein.

Benefits of Collagen

woman with healthy hair and skin promoting benefits of collagen

Collagen has numerous health benefits, some of which include:

1. Improves Skin Health

Collagen is an essential component of our skin, providing elasticity, hydration, and strength to our skin. As we age, our body produces less collagen, which leads to wrinkles, fine lines, and saggy skin. Consuming collagen-rich foods, taking collagen supplements, or getting a collagen-boosting treatment can improve skin health and make it more youthful-looking.

2. Strengthens Bones and Joints

Collagen makes up a significant portion of our bones and joints, and consuming collagen can help increase bone density and reduce the risk of fractures. It also helps in reducing joint pain and stiffness. Studies suggest that collagen can help the musculoskeletal system by stimulating connective tissue protein synthesis.

3. Aids in Digestion

Collagen is also present in our digestive system and helps in maintaining the integrity of the intestinal lining. It can also help prevent gut inflammation and improve digestion. Studies have shown that simply consuming a daily collagen peptide supplement can help with bloating and bowel frequency.

4. Boosts Hair and Nail Health

Collagen is a crucial component of our hair and nails, as collagen is directly deposited into the hair follicles. Consuming collagen can help in improving their strength, thickness, and growth. Taking collagen can also help make nails less brittle and grow longer.

How to Increase Collagen Levels?

Collagen, integral to various bodily functions, has adequate levels that contribute significantly to overall health and vitality. Here are several effective methods to boost collagen production:

Diet Rich in Collagen-Boosting Foods

  • Bone broth: It is a nutrient-dense source containing collagen, gelatin, and amino acids that promote collagen synthesis.

  • Fish and Chicken Skin: These sources contain collagen and are beneficial for collagen production.

  • Egg Whites: Rich in proline, an amino acid essential for collagen production.

  • Berries and Citrus Fruits: Loaded with vitamin C, crucial for collagen synthesis.

  • Leafy Greens: Spinach, kale, and other greens provide antioxidants that support collagen protection.

Vitamin and Mineral Intake

  • Vitamin C: Essential for collagen synthesis, found in citrus fruits, bell peppers, and strawberries.

  • Vitamin E: Acts as an antioxidant protecting existing collagen. Sources include nuts, seeds, and spinach.

  • Copper: Supports collagen production. Consuming nuts, seeds, and shellfish can provide adequate copper levels.

  • Zinc: Required for collagen synthesis. Foods like meat, shellfish, legumes, and seeds offer good zinc sources.

Avoid Collagen Degraders

  • Sugar: Excessive sugar consumption can damage collagen through a process called glycation. Limiting sugar intake helps preserve collagen.

  • UV Radiation: Protecting skin from excessive sun exposure can prevent collagen breakdown, minimizing premature aging.

  • Smoking: Smoking damages collagen and elastin fibers, accelerating skin aging, and quitting or reducing smoking aids in collagen preservation.

Topical Treatments

  • Collagen-Boosting Skincare: Some creams and serums contain ingredients like retinoids, peptides, and antioxidants that stimulate collagen production and protect existing collagen.

  • Moisturizers: Hydrated skin maintains elasticity. Using moisturizers regularly can support healthy collagen levels.

Lifestyle Changes

  • Regular Exercise: Moderate physical activity stimulates collagen synthesis, improving skin elasticity and overall health.

  • Adequate Sleep: Quality sleep supports collagen production and allows for effective tissue repair and renewal.

  • Stress Management: Chronic stress can degrade collagen. Meditation, yoga, or mindfulness help manage stress levels, positively impacting collagen health.

Collagen Supplements

Collagen supplements are becoming increasingly popular, and they are available in various forms such as pills, powders, and gummies. Some of the most common types of collagen supplements are:

  • Type I: There are 28 different types of collagen known to exist, with type I collagen making up approximately 90% of the collagen in the human body. It is found in our skin, bones, and tendons. It is the most common type of collagen supplement and is known for its skin-boosting benefits.

  • Type II: Type II collagen is found in our cartilage and is essential for joint health. It is often recommended for people suffering from joint pain and stiffness, although there is not as much science behind this use.

  • Type III: Type III collagen is found in our skin, muscles, and blood vessels. It is often used in combination with type I collagen supplements for skin and reproductive system health benefits.

  • Type V: Type V collagen is found in our hair, cell surfaces, and placenta, creating the framework for many of these systems. It is often used in combination with type I and III collagen supplements for hair and skin health benefits.

Professional Collagen Stimulating Treatments

M Health and Beauty offers several treatments that have the added effect of stimulating the natural production of collagen. If part of your aesthetic goals involves getting a filler, then Sculptra and Radiesse would be the ideal fillers to get based on their ability to stimulate collagen production. Both of these dermal fillers work to produce natural collagen, but the poly-L-lactic acid component in Sculptra allows for a longer stimulation of collagen. For more information about dermal fillers visit this page.

Conclusion

Collagen is a vital protein that plays a crucial role in maintaining our overall health and well-being. Consuming collagen-rich foods or supplements can provide numerous health benefits, including improved skin health, stronger bones and joints, better digestion, and healthier hair and nails. It's crucial to consult a healthcare professional before starting any new supplements and to ensure they are safe for consumption. And the same goes for finding the right treatment that is suitable to your needs and aligns with your beauty goals. Call or visit M Health and Beauty today to schedule a consultation.