Collagen is the most important structural protein in the human body and is responsible for the firmness and elasticity of skin, cartilage, tendons and connective tissue. With increasing age, the body's own collagen production decreases, which promotes skin ageing, joint problems and connective tissue weakness.
There are also numerous external and internal factors that accelerate the breakdown of collagen. This article sheds light on the biggest collagen killers, explains how they affect the skin and the body and provides scientifically sound tips on how to protect this valuable structural protein.
Why is collagen so important for skin, joints and connective tissue?
Collagen makes up around 30 percent of the total protein mass in the human body and is an essential component of connective tissue¹. It gives the skin elasticity, ensures that joints are supple and supports wound healing.
Collagen production decreases with increasing age. Studies show that collagen synthesis decreases by around one percent per year from the age of 25². In the long term, this process leads to the formation of wrinkles, joint problems and reduced elasticity of the connective tissue.
However, age is not the only factor that influences collagen production. Environmental factors, diet and lifestyle also have a significant influence on the quality and quantity of collagen in the body.
The biggest enemies of collagen: what leads to degradation?
1. UV radiation and sun exposure
Ultraviolet rays (UVA and UVB) are one of the main causes of premature skin ageing and collagen degradation³. UV rays promote the formation of free radicals, which cause oxidative damage to skin cells. They also activate enzymes that break down collagen, known as matrix metalloproteinases (MMPs)⁴.
Protective measures
- Daily sun protection with a sun protection factor (SPF) of at least 30
- Avoid intense midday sun
- Wear protective clothing and sunglasses
2. Sugar and glycation
High sugar consumption leads to a process called glycation. During this process, sugar molecules combine with collagen fibers and make them rigid and brittle⁵. This accelerates skin ageing and promotes the formation of wrinkles.
Dietary tips to avoid glycation
- Reduce refined sugar and white flour products
- Increased consumption of antioxidants (e.g. from berries, green tea and dark chocolate)⁶
- Intake of vitamin C to support collagen formation⁷
3. Smoking and alcohol
Nicotine reduces blood flow to the skin, which impairs the supply of oxygen and nutrients to the skin cells⁸. At the same time, smoking stimulates the production of enzymes that break down collagen. Studies show that smokers have a significantly thinner dermis than non-smokers⁹.
Alcohol, in turn, dehydrates the body and impairs the skin's ability to retain moisture¹⁰. This leads to a weaker skin structure and promotes collagen breakdown.
4. Stress and lack of sleep
Chronic stress raises cortisol levels. Cortisol has been examined in research on the turnover of collagen in the skin¹¹. In addition, a lack of sleep disrupts the skin's nightly regeneration and reduces the release of growth hormones, which are important for collagen production¹².
Measures to cope with stress
- Regular exercise
- Meditation and breathing exercises
- 7-9 hours of sleep per night
Collagen supplements: what studies have looked at for skin and joints
As the natural degradation of collagen cannot be completely prevented, many people rely on collagen supplements.
Collagen as a dietary supplement: what was measured
Clinical studies have recorded skin elasticity and wrinkle depth after intake of hydrolyzed collagen¹³.
What types of collagen are there?
- Type I: Main component of skin, tendons and connective tissue
- Type II: Important for cartilage formation
- Type III: Supports skin and organs
We recommend our Multi Collagen Powder — it combines several collagen types in hydrolyzed form.
Tips for correct intake
- Hydrolyzed collagen is best absorbed. Take a look at our online store, where you will only find high-quality hydrolyzed collagen!
- Some studies examined collagen together with vitamin C¹⁴
- Studies used daily amounts of 2.5-10 g over several weeks¹⁵
Natural ways to maintain collagen production
In addition to dietary supplements, there are various natural methods to support the body's own collagen production.
Nutrition
- Vitamin C: Important cofactor for collagen formation (e.g. in citrus fruits, peppers, kiwis).
- Antioxidants: Found in berries and green tea
- Omega-3 fatty acids: Part of a balanced diet (e.g. in salmon, walnuts)
Sport and exercise
Regular exercise improves blood circulation and stimulates collagen synthesis. Strength training and sports that are easy on the joints, such as swimming, have particularly positive effects.
Skin care and collagen serums
- Retinol and peptides promote collagen formation
- Hyaluronic acid retains moisture and supports the skin structure
How to protect your collagen in the long term
The following measures are commonly recommended for skin and connective tissue:
- Use sun protection
- Reduce sugar and alcohol intake
- Avoid smoking
Get enough sleep and minimize stress
Favor a diet rich in antioxidants
Many people combine a healthy lifestyle, a targeted diet and dietary supplements over the long term.
Bibliography
- Baumann L. (2007). Skin ageing and its treatment.
- Shuster S. et al. (1975). The influence of age on skin thickness.
- Watson REB. et al. (2006). Ultraviolet radiation-induced collagen degradation.
- Fisher GJ. et al. (1997). Matrix metalloproteinases in photoaging.
- Monnier VM. et al. (2005). Effects of glycation on collagen structure.
- Kohen R. et al. (2002). The role of antioxidants in skin ageing.
- Pullar JM. et al. (2017). Vitamin C and collagen synthesis.
- Morita A. et al. (2006). Tobacco and skin ageing.
- Just M. et al. (2007). Smoking and skin aging.
- Massey KA. et al. (2011). Alcohol and skin dehydration.
- Sapolsky RM. (2004). Stress and the brain.
- Spiegel K. et al. (1999). Sleep deprivation and skin aging.
- Bolke L. et al. (2019). Hydrolyzed collagen and skin health.
- Proksch E. et al. (2014). Collagen supplementation and wrinkles.
- Choi SY. et al. (2019). Oral collagen peptides improve skin elasticity.
Image credits:
ljubaphoto, Alexey Yaremenko, Bravekanyawe, Image Source from istockphoto.com