Aging is natural, but the science of collagen shows there are ways to support youthful skin, strong joints, and overall vitality. Here’s what you need to know.
What Collagen Does in Your Body
Collagen is the most abundant structural protein in the body, forming the backbone of connective tissues like skin, bones, tendons, and cartilage. It gives your tissues strength, elasticity, and resilience, helping you look and feel youthful.*
How Collagen Changes with Age
Starting in your mid-20s, the body’s collagen production naturally declines. On top of that, the collagen network gradually becomes less organized, producing fibers that are weaker and lower in quality. This combination can contribute to:
- Fine lines and wrinkles
- Sagging or dry skin
- Stiff joints or reduced flexibility
Environmental Factors That Accelerate Collagen Loss
Certain lifestyle and environmental factors can speed up collagen breakdown:
- UV exposure: Sunlight damages collagen fibers, leading to premature skin aging.
- Smoking: Toxins reduce collagen production and increase its breakdown.
- Diet high in sugar and refined carbs: Excess sugar leads to the formation of advanced glycation end products (AGEs), which make collagen stiff and less elastic.
Can Collagen Supplements Help?
Research suggests that collagen peptides may:
- Improve skin hydration and elasticity*
- Reduce fine lines and wrinkles*
- Support joint comfort and mobility*
- They provide the building blocks your body needs to make collagen and may stimulate collagen-producing cells in the skin and cartilage.*
How to Support Healthy Collagen
The good news is that collagen health can be supported through lifestyle, nutrition, and supplementation. Here’s how:
- Eat Collagen-Boosting Foods:
- Protein-rich foods like chicken, fish, eggs, and legumes provide amino acids (glycine, proline, hydroxyproline) needed for collagen synthesis.
- Protein-rich foods like chicken, fish, eggs, and legumes provide amino acids (glycine, proline, hydroxyproline) needed for collagen synthesis.
- Get Enough Vitamin C:
- Essential for collagen production. Include citrus fruits, berries, bell peppers, and leafy greens in your diet.
- Essential for collagen production. Include citrus fruits, berries, bell peppers, and leafy greens in your diet.
- Add Antioxidants:
- Polyphenols in grapes, blueberries, green tea, and other colorful fruits protect collagen from oxidative stress.
- Polyphenols in grapes, blueberries, green tea, and other colorful fruits protect collagen from oxidative stress.
- Consider Collagen Supplements:
- Hydrolyzed collagen peptides may support skin elasticity, hydration, and joint comfort. Some studies suggest they may also stimulate the body’s own collagen-producing cells.*
- Hydrolyzed collagen peptides may support skin elasticity, hydration, and joint comfort. Some studies suggest they may also stimulate the body’s own collagen-producing cells.*
- Protect Your Skin and Lifestyle Habits:
- Limit UV exposure with sunscreen or protective clothing.
- Avoid smoking and manage stress.
- Exercise regularly to maintain healthy connective tissue.
- Limit UV exposure with sunscreen or protective clothing.
The Takeaway
Collagen naturally declines with age, but by supporting your body with proper nutrition, lifestyle habits, and targeted supplementation, you can help maintain stronger skin, flexible joints, and a more youthful appearance.
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