Unfortunately, considering its importance to our general health and well-being, collagen levels can be tricky to maintain, and naturally reduce over time. In fact, studies have shown that after the age of twenty, a person produces 1 per-cent less Type 1 collagen, which mainly affects skin health and elasticity, with each passing year. It’s clear, when considering that natural fall-off of collagen production over time, it is well worth making sure to limit any contributing factors. Keeping in mind the adverse effects of a drop in collagen, we have collected some examples of things that might result in a deficiency, and how to counteract some of the issues that may cause.
What are the main causes of collagen deficiency?
The good news when it comes to causes of collagen deficiency, is that many of them are lifestyle-related, meaning that it is possible to reduce the rate of decline without having to resort to drastic or medical measures. Some of the more prominent causative factors when dealing with a collagen deficiency are as follows:
- Stress – one of the body’s natural defences against stress is the hormone cortisol, which helps to calm the body and lower adrenaline. One of the many unfortunate side effects of high stress levels, however, is that the subsequent high levels of cortisol in turn activate enzymes in the skin that break down collagen.
- Vitamins and Minerals – like so many of the body’s healthy functions, vitamins and minerals play a huge part in collagen production. Pay particular attention to regular sources of Vitamin C, Zinc and Copper, all of which help to generate and convert new collagen.
- Antioxidants – put simply, antioxidants are extremely important in protecting cells throughout the body, including collagen. Anthocyanins, a type of antioxidant found in red and purple foods, certain fruits and berries for example, are particularly useful in collagen production and protection.
- Lifestyle – several factors that contribute to collagen decline are related closely to lifestyle choices. Drug intake (including alcohol), smoking, poor diet, high sugar intake and lack of sleep are all things which increase inflammation and oxidative stress, thereby having a negative effect on the production and maintenance of collagen levels in the body.
- UV Light – ultraviolet light, specifically UVA light which can be found in several sources from sunlight, to tanning lamps, to some LED lighting is capable of penetrating the dermal layer of the skin and breaking down collagen, if sufficient protection is not taken.
- Genetics – unfortunately, as with everything health related, our genetic makeup also plays a part, meaning that some people are predisposed to deficiencies, collagen vascular diseases such as lupus, or inflammation, all of which have a decidedly negative effect on collagen levels.
Why do we need collagen and what does it do in the body?
As one of the most common proteins, making up around thirty percent of all proteins within the human body, collagen performs several important functions. Over time, as mentioned, there is a natural fall-off in collagen production and so it may become necessary to seek extra sources, such as supplements. While the studied benefits of the increased intake of collagen are numerous, the protein’s specific functions are as follows:
- Skin Repair – Fibroblasts are cells which form part of the connective tissues within the dermal layer, and also help to process certain amino acids into proteins, such as collagen. Collagen also plays a role in replacing dead skin cells.
- Skin Health – collagen, specifically Type 1, is responsible for the health, structure and elasticity of your skin
- Bodily Functions – the general health of your body is also helped by collagen, as it contributes to the protection and proper function of the organs, and also helps blood to clot properly.
What happens when you lose collagen?
As mentioned above, production falls naturally over time, and the rate of decline continues to increase over time after around thirty years, although there are several environmental and lifestyle factors that may also contribute. As you may expect in the case of something that is so common throughout the system, there are several unfortunate aspects to a decline in collagen levels. First and most noticeably, skin becomes thinner, drier and less elastic, leading to the formation of wrinkles. However, importantly, the skin is not the only part of the body that suffers, as bones become weaker and less dense, connective tissues such as cartilage wear out and muscle function decreases.
What are the signs of collagen deficiency?
The signs of collagen deficiency may be subtle at first, but the earlier they are identified and the quicker you take action to replenish collagen levels, the less impactful they will ultimately be. Here are some things to look out for when attempting to identify a deficiency:
- Facial change – the cheeks and under-eye areas are important to monitor, if your cheeks become less full and your under-eyes become more hollow without any significant weight loss this is a good indicator of deficiency.
- Sagging and wrinkles – with the symptomatic loss of elasticity and hydration in the skin, you will notice an increase in fine lines and wrinkles, and sagging in your jawline and cheeks.
- Hair and Teeth– a lack of collagen will lead to thinning, lifeless hair, split and broken hairs and even hair loss. In a similar vein, collagen plays an important role in dental health, so look out for an increase in pain, sensitivity and decay.
- Weight gain – there is also a causal link between metabolism and collagen, so weight gain independent of a change in eating habits is also cause for concern.
It is important to note that some of the more significant signs of collagen deficiency may also be symptomatic of other, potentially more serious, health issues therefore it is always important to consult a medical professional.
How do you restore collagen in the body?
There are effectively four main methods of restoring and maintaining collagen production in the body; supplementation, topical treatments, diet and lifestyle.
Supplements are an excellent way of increasing collagen levels. Easy to track down and easy to incorporate into a healthy routine, there are a few things we recommend to look out for when choosing which product to go with. First of all, look for marine sources rather than bovine sources, although ensure to pay attention to ethical sourcing practices. Supplements with added vitamins and minerals, such as Vitamin C and Zinc, are thought to be more effective. Finally, pay attention to the type of collagen your supplement includes, in brief Type 1 is for skin, Type 2 is for joint health, and Type 3 is for muscles, organs and arteries.
Topical skin treatments, especially those containing retinol or glycolic acid, have been shown to have a marked effect on reducing collagen deficiency.
Finally, for a more thorough breakdown of lifestyle and diet factors, please see above, but in short try to avoid toxins such as alcohol and smoking and aim for a balanced, antioxidant rich diet.
As you can see while collagen deficiency is common and, if left unchallenged, effectively unavoidable over time if left unchallenged, there are plenty of steps you can take to identify and counteract any negative impacts on your health and wellbeing.
