How to support collagen production?
When trying to improve the skin, the first thing that probably comes to mind is collagen. Makes sense because collagen is a major component of the skin. It is the most abundant protein in the body and plays a significant role in maintaining skin structure as well as all tissues and bones. Currently, using collagen to repair and improve bone tissue is under investigation (1). Over the years, the ability to naturally produce collagen decreases, so it is important to supplement it both orally and topically. Let’s review together the best ways to support collagen production for a youthful appearance.
Foods that support you
There are foods rich in collagen and others with nutrients that support its production. For example, animal bones are excellent sources of collagen (2). That is why bone broth is so famous, since it provides a concentration of this protein, just like gelatin. You can consume gelatin, but make sure it is free of sugar and chemicals. Eggs and meat also provide collagen. The latter, whether red or white, also provides amino acids that help synthesize it. The same goes for oily fish, garlic, onions, avocados, peppers, green leafy vegetables, and red berries. They contain minerals such as magnesium, sulfur, or potassium, oils such as omega 3, or vitamins such as A, D, or K that support collagen production. Therefore, a healthy diet based on products like these is a daily boost to maintain an adequate level. (Check out our Entalla daily menus, which include these beneficial foods).
Generally, diets are not always nutritious and varied, which is why it is worth adding a collagen supplement. Oral collagen supplements help improve skin texture by reducing marks and deterioration over time (3). It also improves skin elasticity, reduces wrinkles, and supports the synthesis of other proteins, such as elastin, among other benefits for the rest of the body. It is available in liquid, powder, or tablet form to make the process easier. It is also recommended to consume it with vitamins C and B, hyaluronic acid, and magnesium, to support collagen synthesis in the body.
Sleep at least 7 hours
Did you know that having quality sleep helps maintain and produce collagen? When you get about 7 hours of sleep, you help maintain growth hormone levels, which drive collagen synthesis.
Consume less sugar
Here is another reason to eliminate sugar from your life. If you have high levels of sugar in the body, it can attach to some proteins, such as collagen and elastin (essential for your skin), thus dehydrating and damaging them. In short, it results in skin aging as well as other tissues.
Apply collagen topically
Collagen via creams, serums, or masks are good options as well as using topical products that contain ingredients that help synthesize collagen in the skin, such as vitamin C, hyaluronic acid, and squalene.
- Vitamin C is one of the best collaborators in the natural synthesis of collagen. However, it does have some challenges in the process when it comes to topical treatments like creams. To solve them, some researchers have combined vitamin C with squalene, a natural skin lipid that helps with diffusion and absorption. Research shows that after 10 days of use, it significantly increases skin thickness and improves collagen III production (2). For this reason, the ZELMA Brightening Serum, the A.C.E. Retinol Intensive Rejuvenation Oil, and the Restorative Neck & Décolletage Balm contain vitamin C.
- Hyaluronic Acid has high moisturizing and regenerative properties. It helps improve the appearance of fine lines and skin texture. It also plumps the skin and restores luminosity. For this reason, the ZELMA Brightening Serum, the Revitalizing Eye Cream, and the Moisturizing Face Cream have it in their formula.
- Squalene (which is squalene, after going through the hydrogenation process for product use) is included in the ZELMA Brightening Serum, Revitalizing Eye Cream, and A.C.E. Retinol Intensive Rejuvenation Oil to support skin hydration and reduce the appearance of fine lines and wrinkles.
By incorporating these aspects, such as modifying your diet and skincare routine, you will start to notice an improvement in your skin and overall health after a few weeks. Remember to always make yourself a priority.
Your Santo Remedio team
- Ana Marina Ferreira, Piergiorgio Gentile, Valeria Chiono, Gianluca Ciardelli. Collagen for bone tissue regeneration. Review Acta Biomater. 2012 Sep;8(9):3191-200. doi: 10.1016/j.actbio.2012.06.014. Epub 2012 Jun 15.https://pubmed.ncbi.nlm.nih.gov/22705634/
- Laura M. Mar-Solís, Adolfo Soto-Domínguez, Luis E. Rodríguez-Tovar, Humberto Rodríguez-Rocha, Aracely García-García, Víctor E. Aguirre-Arzola, Diana E. Zamora-Ávila, Aime J. Garza-Arredondo, Uziel Castillo-Velázquez. Analysis of the Anti-Inflammatory Capacity of Bone Broth in a Murine Model of Ulcerative ColitisMedicina (Kaunas). 2021 Nov; 57(11): 1138. Published online 2021 Oct 20. doi: 3390/medicina57111138https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8618064/
- R Gref, C Deloménie, A Maksimenko, E Gouadon, G Percoco, E Lati, D Desmaële, F Zouhiri, P Couvreur. Vitamin C-squalene bioconjugate promotes epidermal thickening and collagen production in human skin. ci Rep. 2020 Oct 9;10(1):16883. doi: 10.1038/s41598-020-72704-1.https://pubmed.ncbi.nlm.nih.gov/33037252/
- Jérome Asserin, Elian Lati, Toshiaki Shioya, Janne Prawitt. The effect of oral collagen peptide supplementation on skin moisture and the dermal collagen network: evidence from an ex vivo model and randomized, placebo-controlled clinical trials. 2015 Dec;14(4):291-301. doi: 10.1111/jocd.12174. Epub 2015 Sep 12https://pubmed.ncbi.nlm.nih.gov/26362110/
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