The key to youthfulness lies in the degree of collagen loss on the face. The question then becomes: how can we effectively delay this loss? Should we rely on supplements, applying skin care products, or are there other more effective means?
Taiwanese dermatologist Hu Yi-xuan shares tips on slowing collagen loss and even stimulating collagen production, helping you maintain a youthful appearance.
Collagen accounts for approximately 30 percent of the total protein in the human body. It is a major component of human skin, bones, muscles, tendons and ligaments, and other connective tissues, providing structure, strength, and support. There are various collagen supplements on the market, but Hu suggests their impact is limited, citing a lack of robust scientific evidence supporting their effectiveness whether ingested or applied topically.
Types of Skin Care Products to Fight Skin Aging
Collagen molecules are too large to be absorbed directly through the skin. Instead, focus on small molecule amino acids to stimulate collagen proliferation or reduce its loss, thus preserving skin elasticity.Stimulating Collagen Production
The most popular skin care ingredients on the market today belong to the retinol family. Hu explains that whether it’s retinol, retinyl esters, or retinaldehyde, these ingredients are ultimately converted into retinoic acid after being absorbed by the skin.Story continues below advertisement
Retinoic acid stimulates skin cell turnover in the stratum corneum (the outermost layer of your skin), which in turn promotes collagen production.
Antioxidant Protection Against Collagen Loss
Skin aging comes primarily from oxidative stress caused by free radicals. Reducing free radicals can reduce the chance of collagen being broken down.Antioxidants, such as glutathione, resveratrol, and vitamins C and E, help protect collagen from damage. Hu advises using antioxidant skin care products consistently for at least 28 days (one skin metabolism cycle) to observe noticeable effects.
Dietary Approaches to Support Collagen
While definitive scientific proof is lacking regarding the direct impact of dietary collagen on the skin, after digestion and absorption, nutrients are distributed throughout the body. Individual absorption and use rates also vary.Hu notes that those with unbalanced diets—high in starch and low in protein—might see more significant benefits from collagen-boosting foods compared to individuals with balanced nutrition and routines.
Hu recommends prioritizing a daily diet rich in high-quality protein and antioxidant-rich foods like vitamins C and E to boost collagen.
High quality protein
The key to supplementing collagen is to consume high-quality protein, whether it is eggs, milk, beans, or meat — they are all reliable sources. Vegetarians can eat more soybeans, tofu, chickpeas, and other soy products to get enough protein.Antioxidant fruits and vegetables
Berries, tomatoes (containing lycopene), salmon (fish oil is rich in vitamin E), and cruciferous vegetables can all help reduce collagen loss. In addition, vitamin C is a key factor in collagen synthesis and should be supplemented in appropriate amounts.If you want to supplement with health products, Hu suggests choosing major international brands. While there are no strict standards to determine their effectiveness, some brands conduct clinical trials, providing better safety and efficacy data. However, the key factor is still whether your body can effectively absorb, digest, and use the nutrients.
Lifestyle Factors: Exercise and Habits to Preserve Collagen
Regular exercise promotes blood circulation, vital for maintaining skin elasticity, according to Hu. The World Health Organization (WHO) recommends adults to engage in at least 150 to 300 minutes of moderate-intensity aerobic activity per week, or 75 to 150 minutes of vigorous-intensity activity, to achieve substantial health benefits. Additionally, muscle-strengthening activities involving major muscle groups are recommended on two or more days a week.It is also best to have muscle strength training twice a week for overall improvement. Of course, if budget allows, medical aesthetic treatments such as radio wave facelift, sonic facelift, hyaluronic acid injection, among others, are also ways to stimulate collagen proliferation.
Avoid 3 Behaviors to Slow Aging
Hu emphasized that just avoiding certain behaviors can effectively slow facial aging:- Poor sleep quality: Sufficient sleep is critical for collagen synthesis, as nighttime is the body’s crucial repair and regeneration period. Irregular sleep patterns or poor sleep quality impairs the body’s repair processes, reducing collagen production.
- Deep-fried food: Minimize fried foods and heavily flavored diets, which can trigger inflammation and hinder collagen production. Reducing high-fat, high-salt, and high-sugar intake can lower the risk of inflammation.
- UV damage: Ultraviolet rays are a major contributor to skin aging, accelerating collagen loss. Outdoor athletes should consistently use sunscreen, as prolonged sun exposure can prematurely age exposed skin despite muscular fitness.
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