Collagen has become somewhat of a buzzword. It's thrown around left, right, and center, making it difficult to differentiate between marketing and reality.
The Role of Collagen in our Body
Collagen accounts for over 30% of the total protein composition in the human body. It is the main structural protein, which contributes to skin, hair, joint, bone, and muscle health.
The primary role of collagen is to provide strength and structure. The word collagen originates from the Greek term "kólla," meaning glue, which is fitting, seeing as collagen is often referred to as the glue that holds everything together.
To learn more about the science of collagen, I recommend reading this article that explores the different types of collagen and their function.
The Beauty Benefits of Collagen
There are three proteins that play a significant role in maintaining healthy skin, hair, and nails - keratin, elastin, and, you guessed it, collagen.
Collagen offers a wide range of benefits, from relieving joint pain to reducing the appearance of fine lines. But perhaps one of the most researched is its role in skin, hair, and nail health.
Collagen is often associated with smooth skin, shiny hair, and strong nails. Research shows that higher collagen levels contribute to greater skin elasticity, healthier hair growth, and improved nail strength.
The body naturally produces collagen by combining amino acids from protein-rich foods. Unfortunately, with age, collagen production slows down, negatively impacting the body, including skin, hair, and nail health. Other factors contribute to collagen loss aside from age, such as poor diet, stress, UV damage, and smoking.
How to Boost Collagen Production
It is necessary to stop the degradation of collagen to maintain a youthful, radiant appearance. But how exactly can we do that?
Topical Skin Care
Although the jury is still out on whether topical collagen products help increase collagen levels, a well-functioning skin barrier is essential for proper protection against environmental damage, moisture loss, and penetration of harmful microorganisms.
In addition to improving skin hydration, there are products that provide the skin with vitamins and minerals necessary for collagen synthesis, such as vitamin C.
Moreover, products that offer UV protection help minimize damage caused by ultraviolet rays, contributing to photoaging.
Balanced Diet
Eating a balanced diet that contains the six essential nutrients - water, carbohydrates, fats, proteins, minerals, and vitamins - is a sure way of living a longer and healthier life.
It should come as no surprise that eating foods that contribute to collagen production will increase the body's collagen levels. Eating protein-rich foods, such as beef, chicken, bone broth, and eggs, provides the body with the nutrients needed for collagen production.
If you don't consume animal protein, you can still receive the necessary nutrients needed for collagen production. Since amino acids are the building blocks of collagen and essential for collagen synthesis, eating whole foods, such as grains, beans, and vegetables, will allow you to get adequate protein from plant-based sources.
Supplementation
Dietary supplements are a popular way to boost various nutrient and vitamin levels as they are readily available and easy to consume. Whether you prefer capsule, powder, or liquid form, chances are, there's a product on the market for you.
But how does it work? Essentially, when you consume a collagen supplement, the body takes that collagen and breaks it down into amino acids, which are then used to create collagen.
Of course, not all supplements are created equally. When choosing a product for yourself, you want to be well-versed in reading supplement labels to ensure you're receiving a high-quality, filler-free supplement. Don't be fooled by marketing claims; make sure to note the serving size, dosage, and ingredients.
The Takeaway
Collagen is vital for optimal health. It provides structure and strength to our skin, hair, nails, bones, and joints, amongst others. Although our body makes collagen naturally, production slows down with age. Thus, it is up to us to create habits that boost collagen synthesis. As a result, we may experience youthful vitality and graceful aging.
