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Why you are not really getting the benefits of that collagen soup or ‘beauty pot’, and what to do for better skincare
www.todayonline.com
- Collagen-infused food and drinks are often marketed as being a beauty supplement that is good for the skin
- Medically, there is no guarantee that orally ingested collagen will enhance the skin’s condition
- Experts gave their take on how worthwhile collagen supplements are
- They also offer advice on how to maintain skin health
Ultimately, more research is still needed to determine collagen’s actual impact in these results.
Another aspect that requires further research is the safety of consumption and the potential long-term effects.
One of the reasons for this is that the quality and sources of collagen supplements can vary significantly.
Dr Lim from the aesthetic clinic warned: “Some supplements may contain additives or contaminants that could pose health risks.”
Unlike medicine, supplements do not require approval and are not evaluated by the Health Sciences Authority in Singapore before they can be sold here. This may mean that the purity and content of such products vary.
Similarly, there are no guidelines from the Singapore Food Agency and the United States Food and Drug Administration for a food or drink product to be defined as containing collagen, Ms Reutens said.
Furthermore, there are no established upper safety limits of collagen, though some studies have suggested that the recommended amount to take for effectiveness is between 2.5g and 15g daily.
Consumers are therefore strongly encouraged to exercise due diligence when buying or taking collagen supplements.
HOW TO STIMULATE COLLAGEN PRODUCTION
So without oral ingestion of collagen, you are better off sticking to the tried-and-tested methods of caring for your skin.When choosing skincare products that help to stimulate collagen production, Dr Lim suggested picking those that contain ingredients such as retinol and vitamin C, which are more likely to yield visible results.
Retinol is a derivative of vitamin A, and promotes cell turnover as well as collagen synthesis. With consistent use, it can reduce wrinkles and improve skin texture.
Vitamin C is an antioxidant that works to protect the skin against environmental damage and support collagen formation.
Like any other skincare product, it is worth noting that their effectiveness can be influenced by factors such as one’s skin type, the product’s formula, and the concentration of active ingredients.
Dr Lim also said that there are a number of treatments that can directly stimulate collagen production in the dermis (middle layer of the skin).
One of them is high-intensity focused ultrasound, which uses ultrasound energy to heat the layers of the skin.
Others include the CO2 fractional laser and microneedling, both of which create controlled micro-injuries in the skin to trigger the body’s natural healing response, leading to a boost in collagen production. CO2 fractional laser is also taken up by people looking to heal acne scars.
Due to the direct nature of these treatments, they can provide more visible results compared to supplements and topical products, Dr Lim said. The results tend to last longer because they are able to target the deeper skin layers.
FOOD AND LIFESTYLE HABITS THAT PROMOTE COLLAGEN PRODUCTION
Although a decrease in natural collagen production rate is a natural part of ageing, there are still plenty of natural food items and lifestyle habits that can help to maintain skin health.- Protein-rich food such as meat, poultry and seafood can help boost collagen levels and these food groups are rich in collagen themselves as well, especially in parts such as the bones, joints and skin, Ms Adlyn the nutritionist said
- For vegetarians, they can achieve the same effect with egg whites, dairy products, cabbage and legumes such as beans and peas
- For vegans, besides vegetables like cabbage and cucumbers and legumes, there are also soy products and beancurd. These foods are high in proline, which is one of the amino acids needed for collagen production
- Food types containing the following nutrients can also support collagen synthesis: Vitamins C and E, zinc and copper
- Vitamin C can be found in a variety of citrus fruits, bell peppers, and berries, while vitamin E is present in nuts, seeds and avocados
- Zinc can be found in meat, shellfish, eggs, and whole grains, and copper can come from nuts, shellfish and leafy greens
- Minimising exposure to ultraviolet (UV) rays from the sun and applying sunscreen regularly can go a long way towards maintaining one’s collagen production rate.
- UV rays contain free radicals that can damage the skin barrier and accelerate skin ageing as well
- Cigarette smoking and excessive alcohol not only degrade collagen, but also decrease the body’s production of it
- Making sure that your diet is low in sugar and refined carbohydrates (pastries, white rice, white bread) will help
- Excessive sugar intake can lead to a process called glycation, where sugar molecules bind to proteins such as collagen molecules and damage them
Omega-3 fatty acids have anti-inflammatory properties that can reduce skin damage and lower one’s risk of skin cancer, she added.
Biotin, a B vitamin, is beneficial for not only skin health, but hair and nails as well. You may also take a vitamin C supplement if you are not getting enough amounts from your diet.
Now that you are educated about collagen, the next thing to do is to inform those who are not as discerning.
As an informed consumer, you should have the mind to keep to common-sense health habits that will also help you make some savings: Pay less for the rich collagen hot pot, stop smoking cigarettes, reduce alcohol intake, and have a well-balanced diet.
For a well-balanced meal, Ms Adlyn the nutritionist recommended following the Health Promotion Board’s My Healthy Plate guide.
This would mean filling one’s plate with:
- Wholegrains (one quarter of the plate)
- Protein (one quarter of the plate)
- Fruits and vegetables (half of the plate)
If you have any pressing concerns about your skin or hair conditions, talk to your doctor or a dermatologist for advice.
