Collagen is the most important structural protein in the skin and makes up around 80 % of the dry mass of the dermis¹. It gives the skin structure, provides elasticity and stores moisture. However, with increasing age, the body's own collagen production slows down. From the age of 25, it decreases by 1-1.5% per year². As a result, the skin loses firmness and elasticity, wrinkles appear and the tissue sags.
Many people therefore turn to collagen supplements or pay specific attention to a diet that supports collagen formation. But how effective is collagen really for anti-ageing? What does science say? In this article, you will find out which factors accelerate the breakdown of collagen, how you can optimally support your skin and what role dietary supplements play.
The role of collagen for skin health
Collagen is a main component of connective tissue and forms a kind of scaffolding for the skin. It ensures that the skin remains firm and elastic. Over time, however, this scaffolding becomes less stable because the collagen fibers break down and are no longer produced in sufficient quantities³.
Studies show that a high collagen content in the skin is associated with a youthful and plump appearance. At the same time, not only does the amount of collagen decrease with age, but also the quality of the collagen produced⁴. This causes wrinkles to appear, the skin becomes thinner and its ability to retain moisture decreases.
Why does collagen decrease with age?
One of the main reasons for collagen degradation is the natural ageing process. However, external factors also contribute to the collagen structure changing and weakening. You can learn more about how collagen helps with ageing here.
UV radiation as a collagen killer
Sun exposure is one of the main causes of premature skin ageing. UV rays penetrate the dermis and release free radicals that attack the collagen fibers⁵. Studies show that people who are regularly exposed to the sun without protection develop wrinkles significantly faster than those who consistently use sun protection⁶. Take a look at our article for more information.
Sugar and poor nutrition
High sugar consumption damages collagen through a process called glycation. During this process, sugar molecules combine with collagen fibers and make them rigid and brittle⁷. The result is accelerated skin ageing and loss of elasticity.
Berries, green tea and dark chocolate are rich in polyphenols; how that relates to skin measurements is being studied⁸.
Smoking and environmental toxins
Nicotine and other toxins from cigarette smoke reduce the oxygen supply to the skin and inhibit collagen production⁹. Studies show that smokers have significantly thinner skin with more wrinkles than non-smokers¹⁰.
Stress and lack of sleep
Chronic stress increases the production of the hormone cortisol, which accelerates the breakdown of collagen. At the same time, a lack of sleep leads to poorer skin regeneration, which causes wrinkles to form more quickly¹¹.
What the skin studies on collagen peptides measured
Wrinkle depth as a measured endpoint
In a randomized study with 114 women, a significant reduction in wrinkle depth was observed after eight weeks when hydrolyzed collagen was taken daily¹². What was recorded was wrinkle depth and skin appearance against a placebo group. Fibroblasts in the dermis build the collagen scaffold, and the amino acids from collagen peptides are among the raw materials available to them for it.
Skin moisture as a measured endpoint
Collagen interacts with hyaluronic acid, another important component of the skin. One study showed that women who took collagen supplements had 28% more moisturized skin after twelve weeks¹³.
Skin elasticity as a measured endpoint
A study involving 72 participants showed that collagen peptides improved skin elasticity by 18% after just four weeks¹⁴. Elasticity there was measured with a cutometer, not judged in the mirror. Take a look at our online shop to find collagen peptides with high bioavailability at the best price for what you get.
How you can support your collagen production in a natural way
Nutrition for healthy skin
Certain nutrients play a decisive role in collagen formation.
- Vitamin C is essential for collagen synthesis. Good sources are citrus fruits, peppers and kiwis¹⁵.
- Amino acids such as glycine and proline are the building blocks of collagen. They are found in bone broth, fish, eggs and meat¹⁶.
- Antioxidants are studied in connection with oxidative stress. Berries, green tea and dark chocolate are particularly rich in them¹⁷.
Skin care with collagen
Collagen molecules in creams are too large to pass the outer skin layers, so a cream containing collagen stays on the surface. Cosmetic actives are usually assessed on different criteria.
- Retinol (vitamin A) promotes cell renewal and increases collagen formation¹⁸.
- Peptides in skin care products support collagen synthesis and improve the skin's structure¹⁹.
- Sun protection with a high sun protection factor protects the skin from UV-induced collagen degradation²⁰.
Conclusion: what is known about collagen and skin
Collagen is the load-bearing structural protein of the skin. Its decline over the years is a normal process — sun protection, less sugar and not smoking are the points with the best evidence behind them. Studies of collagen peptides have recorded wrinkle depth, skin elasticity and skin moisture as their measures, over periods of four to twelve weeks.
A conscious lifestyle with plenty of exercise, low stress and an antioxidant-rich diet can also help to keep the skin looking younger for longer. Take a look at our article on what destroys collagen.
Bibliography
¹ Shuster et al., 1975 – Der Einfluss von Kollagen auf die Hautstruktur
² Baumann, 2007 – Hautalterung und Kollagenverlust
³ Krutmann et al., 2017 – Kollagen und Hautbiologie
⁴ Proksch et al., 2014 – Kollagenpeptide zur Hautregeneration
⁵ Rittie & Fisher, 2015 – UV-Strahlung und Hautalterung
⁶ Darvin et al., 2010 – Sonnenschutz und Kollagenabbau
⁷ Monnier et al., 2005 – Zucker und Hautalterung
⁸ Poljšak & Dahmane, 2012 – Antioxidantien und Hautgesundheit
⁹ Morita et al., 2009 – Rauchen und Hautalterung
¹⁰ Yoon et al., 2002 – Nikotin und Faltenbildung
¹¹ Chrousos, 2009 – Stress, Cortisol und Hautalterung
¹² Bolke et al., 2019 – Kollagenhydrolysat und Faltenreduktion
¹³ Asserin et al., 2015 – Kollagen und Hautfeuchtigkeit
¹⁴ Hexsel et al., 2017 – Kollagen und Hautelastizität
¹⁵ Pullar et al., 2017 – Vitamin C und Kollagenproduktion
¹⁶ König et al., 2018 – Aminosäuren und Kollagenbildung
¹⁷ Minaguchi et al., 2015 – Kollagenaufnahme und Hautgesundheit
¹⁸ Varani et al., 2000 – Retinol und Kollagenbildung
¹⁹ Kim et al., 2018 – Peptide und Hautstraffung
²⁰ Krutmann et al., 2017 – Sonnenschutz und Kollagen
Image credits
Youngoldman, AntonioGuillem, macniak and South_agency from iStock