Have you ever experienced that moment where you look in the mirror and see something you know wasn’t there yesterday? A smile line perhaps? Or a bit of sagging?
While the ageing process does eventually catch us all, there are steps we can take to keep our skin dewy fresh for as long as possible. You've heard my top tips before: sunscreen, eye cream (from the age of 25) and moisturiser (from the forehead hairline to the top of the breasts).
Today, I’d like to focus on what keeps our skin plump and how to boost this both inside and out.
Our skin looks full and healthy thanks to collagen. It supports our skin from within the dermis, where it lives. The dermis is underneath the epidermis or outer layer of skin and is primarily filled with collagen, which keeps our skin looking buoyant.
In addition to skin plumping, collagen boosts hair and nails, bone density and is the main component in connective tissue for organs such as the heart and lungs. With use in so many areas, it may not be surprising to learn that collagen is the most abundant protein in our body.
However while collagen is easily created by the conversion of amino acid into protein, facilitated by Vitamin C, from around the age of 20, our natural collagen production decreases annually.
Plus, daily exposure to free radicals from sun, pollution and cigarette smoke, damages existing collagen and inhibits future production and skin begins to sag. This visual shows what collagen depletion looks on the outside and inside of our skin.
Ok, that's a bit depressing. So, let’s talk about solutions for collagen loss and damage: topically and internally.
What goes ON your skin
Creams and serums applied to the skin can plump and firm the skin’s appearance, although this is temporary, as topical treatments do not penetrate the dermis.
Because the collagen molecule is quite large, it generally isn’t used in skincare, although your skincare routine can support collagen production. Look for ingredients such as Vitamin C, Matrixyl and copper peptides. These penetrate the skin more deeply; helping to stimulate collagen production and making the skin appear plump.
What goes IN your skin
Internal support through diet and supplements provides a more effective way to boost collagen, resulting in skin toning and thickening for the long-term. Stoking collagen production from within helps to repair DNA skin cell damage and can help to reverse signs of ageing.
As I mentioned earlier, Vitamin C is a key component of collagen creation. While the UK daily recommended allowance of Vitamin C is 40 mg (about 1 orange), it is suggested that if you want to augment collagen production, you’ll need 1,000 mg of the vitamin per day (about 22 oranges). Beyond oranges, you can increase your intake through supplements and foods such as red and green peppers, broccoli, potatoes, Brussels sprouts and strawberries.
MSM, an organic form of sulphur, is also said to boost collagen production. Because our food contains very little MSM, it is suggested that taking 1,000 mg of MSM three times a day as a supplement is the most effective way to add this to your diet. MSM may also offer relief from arthritis, acne and allergies.
Perhaps rather than increasing vitamins and minerals, you wonder about consuming collagen itself. While digestion of regular collagen is difficult and can be incomplete, there are alternatives. Bone broth provides a more digestible form of collagen. However, if you don’t have time to simmer this broth for 12 hours or so before consuming, you might consider taking hydrolysed collagen in the form of a liquid or supplement.
A study released last autumn concluded that liquid collagen drinks improved skin firmness over an 8- to 12-week period, with less loss of collagen after a 4-weeks.
Until I did research for this piece, I was taking a collagen supplement, which did not contain hydrolysed collagen, but rather featured high levels of Vitamin C as well as A and D to support its production. While all of these are great to keep skin looking plump, I’m now planning to add a different collagen supplement to my daily routine. If it works for Jennifer Aniston, it must be worth a try, right? I’ll let you know if I see any changes!
Do you do anything to support and protect your collagen?
Do you have other skin concerns?