PT Health Life – Collagen is an important protein that makes skin, bones, muscles and connective tissues. The body produces less collagen as it ages. So is there any way to supplement?
In addition to aging, collagen production decreases significantly due to overexposure to the sun, smoking, drinking too much alcohol, lack of sleep and exercise… leading to wrinkles on the skin and premature aging. Certain supplements can create a positive impact on skin health by promoting collagen production…
1. Vitamin C
Vitamin C brings many benefits to the body, such as it can protect cells from damage, help maintain healthy skin, blood vessels, bones, cartilage, strengthen the immune system and help heal wounds. .
Vitamin C is also an important nutrient for collagen synthesis. The antioxidant properties of vitamin C will support the skin’s natural regeneration process, assisting in the repair of damaged skin cells.
Supplementing vitamin C, or better yet, a diet rich in fruits and vegetables rich in vitamin C, can significantly promote collagen production, increasing skin elasticity and firmness.
Vitamin C absorption can be enhanced by combining vitamin C with iron-rich foods.
2. Omega-3 fatty acids
Omega-3 fatty acids, found in fatty fish and omega-3 supplements, do not help the body produce collagen, but help protect collagen in the skin and have strong anti-inflammatory properties. This helps maintain skin integrity, preventing collagen breakdown due to external factors such as UV exposure and pollution.
3. Zinc
Zinc plays a key role in collagen synthesis, which can help repair and rejuvenate the skin. This mineral acts as a co-factor in the production of collagen in the body.
Supplementing zinc in the diet or increasing the amount of zinc in the diet through zinc-rich foods such as oysters, nuts, legumes… are all beneficial for enhancing collagen.
However, care should be taken not to consume too much of this mineral in supplement form, as high doses of zinc can hinder the absorption of other minerals such as copper.
4. Collagen peptides
Collagen peptides or hydrolyzed collagen supplements are becoming increasingly popular due to their direct role in enhancing collagen levels in the body.
These supplements are broken down into smaller, easily absorbed particles that the body can use directly to improve skin structure and elasticity. By providing specific peptides, it helps stimulate the body’s collagen synthesis.
One tip is to add collagen peptides to your morning coffee or smoothie for an easy daily intake.
5. Hyaluronic acid
Supplementing hyaluronic acid significantly helps maintain skin moisture, promoting a healthy environment for collagen production.
Long-term use of hyaluronic acid serum on the skin, or in oral supplements, can improve overall skin health and is great for helping improve skin flexibility, elasticity, and firmness. Skin is tighter and softer.
Hyaluronic acid works by attracting water into skin cells, thereby increasing collagen synthesis. However, it’s a good idea to start with a low dose to gauge your body’s tolerance, and talk to your doctor before starting any new supplement regimen.
Additionally, a balanced diet and healthy lifestyle are important, which work synergistically with these supplements, to boost collagen production and overall skin health.
More: Habits that help prevent collagen depletion
