What is Collagen and Why is it Important for Skin Health?

3 mins to read

Boost collagen for smoother skin. Learn how diet, UV protection, & skincare tips can help reduce wrinkles & improve elasticity for good skin health.

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Collagen has become a significant buzzword in the skin and beauty world in the last decade, alongside the increasing research to show the benefits this protein can have for cultivating youthful and plump-looking skin.

What is collagen?

Collagen is a protein naturally produced in our body and found in our skin, muscles, bones, tendons, and cartilage. It helps to maintain the structure, strength and elasticity of these connective tissues.

According to the Cleveland Clinic, collagen is the most abundant protein, accounting for 30% of your body’s protein. The primary amino acids that make collagen are proline, glycine and hydroxyproline. The amino acids that make up the protein are arranged in a triple helix-type structure, which gives it strength.

There are over 28 different types of collagen in the body, and there are three main types: Type I is the most abundant and most important in skin structure. Type III is also found in the layers of skin and assists skin elasticity. Type II collagen is found in joint cartilage and keeps joints healthy.

Collagen production also decreases as we age, and sun exposure, smoking, pollution and a poor diet of too much sugar and refined carbohydrates can also increase collagen breakdown in the skin. When this happens, the structure underneath the skin becomes weaker, which is what can lead to sagging skin.

Collagen’s relationship to skin health

In the skin, collagen is found and produced in the dermis, the middle layer of the skin. Collagen can benefit the skin in a multitude of ways:

Addressing wrinkles and fine lines

As we age, the dermis becomes thinner with decreased collagen levels, resulting in the progression of skin wrinkles.

Promotes skin elasticity and firmness

As a protein that helps maintain structural support to the skin, collagen helps maintain skin firmness and elasticity.

How to support collagen production

Protect from UV rays

Ultraviolet (UV) radiation from the sun breaks down collagen, so wearing sunscreen each day or seeking shade when possible to protect from this breakdown, especially when UV rays are high.

Topical collagen

Topical creams containing collagen may make your skin look and feel smoother, with fewer lines. However, this is only on the surface and not directly due to an increased level of collagen. This is because collagen molecules are too large to penetrate through the top epidermis layer of the skin into the dermis.

Some topical formulations contain hydrolysed collagen, which is collagen broken down into smaller peptides. The skin absorbs these peptides more easily, so choosing products that contain collagen peptides might be ideal. A study in the Nutrients Journal highlights how hydrolysed collagen in topical formulations can improve skin barrier function and hydration (Campos et al., 2019).

Combining collagen with other ingredients that promote collagen, such as vitamin C topically, may be helpful. Meanwhile, according to the Cleveland Clinic, retinol, a form of vitamin A, slows the breakdown of collagen, increases collagen production and increases elasticity.

Avoid stress

As Harvard describes, chronically high cortisol levels can lower levels of collagen production. Avoiding and managing stress is an important part of keeping cortisol levels in check. Sleep routines, exercise, a wholefood diet and mindfulness can become important tools in managing stress.

Dietary Nutrient Support

Collagen is made up of proteins, so consuming protein-rich foods may help stimulate collagen production. Proteins are broken down into amino acids for distribution to where in the body most need them.

Collagen is found in bone broth, meat and fish, especially the bones and skin. Harvard University explains that bone broth can be made by simmering animal bones in water with a small amount of vinegar for several hours to dissolve the bone and release collagen and minerals.

According to the Cleveland Clinic, including enough vitamin C, zinc, copper, and manganese can aid in the production of its strengthening collagen's triple helix structure. Vitamin C may also offer extra support to improve skin appearance and repair. Good food sources include capsicum, tomatoes, oranges, strawberries and kiwi.

Cedars Sinai Medical Center also reports that foods high in antioxidants such as vitamins C, A and E can defend against free radicals that protect cells against oxidative damage. Encourage foods such as kale, broccoli, spinach and carrots. Vitamin C may also aid in the formation of collagen, so consider increasing input for extra support to improve the skin’s appearance.

If you are struggling with getting enough of these nutrients in your diet, chat to your healthcare practitioner about a supplement with collagen and antioxidants which might be right for you.

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