Everything you need to know about Collagen

Described as the central component for healthy bones, skin, nails, and hair, collagen is a protein that accounts for 30 per cent of the body's total protein. "It is made up of three amino acids: glycine, proline, and hydroxyproline. This serves as the 'building blocks' for skin, bones, cartilage, muscles, tendons, and more," explains dermatologist Dr Sagar Gujjar, founder Skinwood Luxury Aesthetic Centre. But, what is collagen? There are different types of collagen present in the body—type 1 is the most common and makes up for 90 per cent of the body's collagen and is essential for skin and hair health, type 2 is found in elastic cartilage like your ears, type 3 is found in blood vessels, arteries, and muscles, and type 4 is found in membranes of tissues.

Think of collagen as the glue that's holding it all together. Whether it's for your hair, skin, nails, or joints, naturally occurring collagen essentially maintains the health of all of the above. Collagen for skin is the protein responsible for elasticity and strength. That youthful, plump bounce . . . collagen is behind it. As you age, the body's natural production of collagen slows down. "Habits like smoking, lack of sleep, excessive sun exposure, a poor diet with added sugars and refined carbohydrates, high-stress levels, and excessive alcohol consumption can reduce collagen levels and accelerate ageing," adds the expert. This basically means your body loses more collagen than it's producing, often resulting in fine lines, wrinkles, saggy skin, weakened cartilage, and so much more.

#1: It can improve skin health, as it improves skin elasticity, boosts hydration, and aids in reducing wrinkles and fine lines. It may also help with nail health! #2: Did you know that collagen supports hair health too? It feeds the body with amino acids that helps boost hair health and even reduces oxidative stress on your locks and protects it. #2: Other than skin health, one of the benefits of collagen for women includes reducing any sort of joint pain or bone loss, especially for postmenopausal women. #3: When it comes internal health, collagen can improve gut health. How? Considering it is made up of essential amino acids, it supports a healthy gut lining and boosts gut health. Secondly, collagen may also promote good heart health, keeping any sort of heart disease at bay. While both claims require more research, adding collagen supplements to your routine can help treat the body internally too.

Thankfully, there are two ways in which you can boost your collagen levels through your skincare routine and ingestible collagen supplements. Here's what you need to know about each. ++Skincare Products For Topical Care++ According to Dr Gujjar, topical products don't directly boost collagen production, but can provide the hydration and smoothness the skin requires to remain plump. "Skincare products often use components of collagen, as whole collagen molecules are too large to be absorbed by the skin's epidermal layers." Collagen-boosting ingredients such as retinol and peptides, help support collagen production, while having other skin benefits that aid in achieving healthier and plumper skin. Ingredients like vitamin C contain antioxidants that help reverse free radical damage (the main culprit behind breaking down collagen faster), which in turn helps boost collagen levels too. And always remember to wear SPF when exposing your skin to the sun. UV ray exposure is one of the villains behind breaking down collagen faster. Therefore prevention being better than cure, it's important to slather up and protect.

"Oral collagen may work for improving skin, nails, and joints," says Dr Gujjar. Although not as effective as collagen-building treatments or energy-based therapies, collagen supplements can help maintain skin health, as they contain nutrients that aid in hydrating the skin, improving elasticity and density, and overall maintaining good skin health. There are two types of ingestible collagen available in the market—plant-based collagen and animal-based collagen, and the debate often being: is plant-based collagen truly collagen? The difference between the two, according to experts, lies in their bioavailability, source, sustainability, and impact on the human body. "Plant-based collagen is a better option for vegans and vegetarians as it is environmentally sustainable," he explains. "However, for better bioavailability and benefits for skin and bone health, marine and bovine collagen (animal-based) are more effective."

++Lifestyle Habits For Internal Care++ Considering collagen is a naturally produced protein in the body, you can't help but pull focus to a lifestyle that helps support it. Maintaining a diet with minimal sugar and refined carbs and including leafy greens, berries, fish and eggs, and bone broth is integral for collagen production naturally. "Other than that, reduce or stop alcohol consumption, quit smoking, maintain a consistent sleep schedule, engage in daily exercise, and manage stress levels effectively. These habits help slow down the collagen depletion and promote overall health." According to the expert, collagen-based products and supplements should ideally be used after the age of 25—that's when collagen levels start to deplete. "Supplements should ideally be taken on an empty stomach in the morning or at bedtime for better absorption and bioavailability." Sorry to burst your bubble, but the breakdown of collagen in the body is absolutely natural and there's no magical way to stop it. As you age, your body will lose more collagen than it produces. But, fret not! By incorporating various collagen-boosting methods into your routine you can maintain healthy levels and still reap all the benefits of collagen to keep your skin perky, lifted, and glowing, for longer.