Collagen is an essential protein in the body, crucial for maintaining skin elasticity, joint health, and the strength of connective tissues. It is a structural component that holds everything together—from skin and muscles to bones and tendons [1]. However, collagen production naturally decreases as we age, leading to various health and aesthetic issues. This decline is known as collagen deficiency, leading to joint pain, skin ageing, and weakened connective tissues [2].
In this guide, we’ll explore the causes, symptoms, and solutions for addressing collagen deficiency, including dietary changes and the use of collagen supplements to support overall health.
Key Takeaways
- • Collagen is vital for healthy skin, joints, and bones.
- • Collagen deficiency can result in visible signs of ageing, joint discomfort, and weaker connective tissues.
- • Collagen-rich foods, lifestyle changes, and collagen powder supplements can help replenish collagen levels and support overall health.
What is Collagen Deficiency, and When Does It Occur?
Collagen deficiency occurs when the body’s natural production of collagen—a vital protein responsible for skin elasticity, joint flexibility, and muscle support—begins to decrease. This reduction typically becomes more noticeable with age, resulting in visible signs like wrinkles, sagging skin, and a lack of firmness. Collagen is critical in keeping the skin supple and maintaining the strength of connective tissues that support joints and muscles. Although severe collagen deficiency is rare, a gradual decline in collagen levels can contribute to joint discomfort, signs of ageing, and reduced body resilience. Fortunately, treatments and lifestyle changes can help stimulate collagen production, supporting the body in maintaining this essential protein [3].
Common Causes of Collagen Deficiency
1. Ageing: Once we reach our 30s and 40s, nearly everyone—both women and men experience a decline in collagen production. Collagen production naturally decreases after age 20, sometimes by up to 1 per cent each year. This reduction can gradually lead to diminished skin elasticity, reduced joint flexibility, and decreased muscle strength over time [4].
2. Poor Diet: A diet high in sugar and refined carbs can lead to collagen depletion. When sugar attaches to proteins, it forms advanced glycation end products (AGEs), damaging surrounding proteins and weakening collagen, making it dry and brittle over time [1].
3. Excessive Sun Exposure: Excessive sun exposure can significantly reduce collagen levels. Studies have shown that UV light exposure leads to a “significant decrease” in collagen structure, weakening the skin’s support system over time. According to board-certified dermatologist Dr. Gary Goldenberg, UV rays impact collagen through multiple mechanisms, including DNA changes in collagen-producing cells and increased free radicals that directly damage collagen via oxidative stress [5].
4. Smoking: Smoking significantly reduces collagen levels in the body, leading to accelerated ageing and skin deterioration. The harmful toxins in tobacco smoke interfere with collagen synthesis, hastening the depletion of this essential protein. Additionally, smoking generates excess free radicals that damage the cells responsible for collagen production. It also restricts blood flow to the skin, impairing its ability to produce and use collagen effectively [6]. The impact extends beyond skin appearance, as smoking reduces the synthesis of type I and III collagen and disrupts the natural balance of the extracellular matrix in the skin [7].
5. Stress and Lack of Sleep: Chronic stress and insufficient sleep can also impact collagen production, as the body needs time to repair and regenerate its cells [8].
6. Genetic Mutations: Certain genetic factors can also affect collagen production, leading to a natural deficiency that can be inherited [9].
Symptoms of Collagen Deficiency
1. Skin Ageing: Collagen deficiency symptoms commonly present as wrinkles, sagging skin, and reduced elasticity, which can create a more aged appearance. In extrinsic ageing, reduced collagen type VII weakens the bond between skin layers, while photoaged skin experiences accelerated collagen breakdown, promoting wrinkle formation. To manage these symptoms, reducing collagen and elastin degradation is key [9].
2. Joint Health Issues: Insufficient collagen levels in the joint matrix can lead to joint wear and tear, often resulting in osteoarthritis, a common and significant cause of disability. Collagen plays a critical role in joint health, with collagen supplementation shown to help alleviate osteoarthritis symptoms, including pain relief, by supporting joint structure and function [9].
3. Hair and Nail Fragility: Collagen deficiency can lead to hair and nail fragility due to a lack of key amino acids like proline, glycine, and hydroxyproline. Proline, in particular, supports hair and nail health, and when collagen is deficient, hair and nails may become brittle, weak, and prone to deterioration [10].
4. Muscle Weakness: Collagen plays a role in muscle structure [11], and a deficiency can lead to muscle weakness or even conditions like sarcopenia, which is the loss of muscle mass associated with ageing [12].
5. Gastrointestinal Problems: Collagen helps support the connective tissues in the digestive tract [13]. A collagen deficiency can compromise gut health, leading to digestive issues [14].
The Connection Between Hormones and Collagen Levels
Oestrogen and Collagen Production
- • Oestrogen is vital for collagen synthesis as it regulates fibroblast cells that are responsible for collagen and elastin production.
- • Studies show that collagen production can decrease by up to 30% within the first five years of menopause due to reduced oestrogen, leading to skin thinning and wrinkles, progesterone and Skin Elasticity [31].
- • Progesterone helps maintain skin elasticity, and lower levels during menopause contribute to increased skin laxity [27].
Testosterone’s Role in Skin and Joint Health
- • Testosterone stimulates collagen production in both men and women. Age-related testosterone decline leads to decreased skin thickness and muscle strength, affecting both genders [28].
Thyroid HD Collagen Integrity
- • Thyroid hormones, including collagen, aid in protein synthesis. Low thyroid function (hypothyroidism) is often linked to dry, sagging skin due to reduced collagen integrity [29].
Cortisol and Collaown
- • Chronic stress elevates cortisol, which increases collagen breakdown in skin and connective tissues, contributing to wrinkles and reduced skin firmness over time [30].
How to Address Collagen Deficiency
If you’re experiencing collagen deficiency symptoms, there are several ways to boost collagen levels, including changes in diet, lifestyle, and supplementation.
1. Foods That Support Collagen Production: Incorporating collagen-rich foods into your diet can naturally increase collagen levels. Some of the best options include:
- • Bone broth: Known for being rich in collagen, bone broth helps support joint, skin, and gut health [15].
- • Fish and chicken: These protein-rich foods provide the amino acids necessary for collagen synthesis [16].
- • Citrus fruits and berries: Rich in vitamin C, which is crucial in collagen production [16].
- • Leafy greens: Vegetables like spinach and kale are rich in antioxidants that protect collagen from damage [16].
2. Collagen-Boosting Nutrients: Certain nutrients are essential for collagen production. Vitamin C is especially important, as it helps the body produce collagen naturally. Other collagen-production nutrients include zinc, copper, and Amino Acids (lysine, glycine and proline) [17].
3. Collagen Supplements: Supplements can help fill the gap if your diet alone doesn’t provide enough collagen. One of the most popular and effective ways to supplement collagen is using collagen powder. This powder can be mixed into smoothies, water, or other beverages, making it easy to incorporate into your daily routine [18]. There are different types of collagen supplements, including:
- • Marine collagen: Sourced from fish, marine collagen is often preferred for skin-related concerns due to its smaller molecular size and higher absorption rate, making it highly effective for improving skin health [19].
- • Bovine collagen: Derived from cows, bovine collagen is rich in type I and type III collagen, which are particularly beneficial for joint and bone health. It is considered more effective for supporting the health of bones and joints [20].
Whichever type you choose, investing in high-quality supplements and following the recommended dosage is important. Nature’s Fix offers collagen supplements in various forms, including collagen powder capsules, pills, and oils, from a range of trusted brands. However, consulting a healthcare expert before starting any new supplement regimen is essential.
4. Hydration: Staying hydrated is crucial for maintaining skin elasticity and overall collagen health. Proper hydration helps the body absorb collagen more effectively, which can enhance the benefits of dietary or supplemental collagen [21].
5. Lifestyle Modifications: Simple lifestyle changes can also help boost collagen production and prevent breakdown. These changes include:
- • Quitting smoking
- • Reducing sun exposure
- • Managing stress
- • Prioritising sleep
- • Incorporating regular physical activity into your routine [22]
Conclusion
Collagen is a vital protein that supports the structure and function of the skin, joints, bones, and muscles. Collagen deficiency can lead to various health concerns, including visible signs of ageing, joint discomfort, and weakened hair and nails. Fortunately, you can address and prevent collagen deficiency by making dietary changes, using collagen supplements, and adopting healthier lifestyle habits. Taking proactive steps can improve your body’s collagen levels, protect against further decline, and promote long-term health and vitality.
Nature’s Fix offers a curated selection of the best collagen supplements from top brands to support your wellness journey. Discover trusted products designed to enhance your health and meet your unique needs.
FAQs
1. What happens if you don’t get enough collagen?
Without sufficient collagen, you may experience premature ageing, joint stiffness, and brittle hair and nails [1].
2. Can collagen supplements really improve skin and joint health?
Yes, collagen powder supplements can help improve skin elasticity, reduce wrinkles, and support joint health by replenishing collagen stores [23].
3. How long does it take to see results from collagen supplements?
Collagen supplement benefits vary by area: skin improvements in 4–12 weeks, muscle support (with resistance training) in 3 months, reduced soreness within days, joint support in 4–6 months, tendon support (with exercise) in 3–6 months, bone density gains in 12 months, and nail health improvements in 24 weeks. Consistency and individual health affect timing [24].
4. How can I naturally increase collagen production?
You can boost collagen production by eating foods rich in vitamin C, protein, and antioxidants, such as citrus fruits, leafy greens, and fish [16].
5. What age should you start taking collagen supplements?
It’s typically recommended to start taking collagen supplements in your mid-to-late 20s when collagen production begins to decline [25].
6. Can collagen supplements cause any side effects?
Collagen supplements are generally safe but may cause mild digestive discomfort in some individuals. Always consult a healthcare professional before starting a new supplement [26].
References:
1 – https://my.clevelandclinic.org/health/articles/23089-collagen
2 – https://rejuvenated.com/us/blog/signs-you-have-a-collagen-deficiency/
3 – https://smilesonrandolph.com/collagen-deficiency-everything-you-need-to-know/
4 – https://ancientnutrition.com/blogs/all/declining-collagen-levels-as-you-age
5 – https://www.mindbodygreen.com/articles/the-reasons-collagen-declines-how-to-support-it-naturally
6 – https://nobleorigins.com/blogs/articles/when-does-your-body-stop-producing-collagen
7 – https://pubmed.ncbi.nlm.nih.gov/11966688/
8 – https://www.sciencedirect.com/science/article/pii/S0889159109002013#section0050
9 – https://advancedsofttissuerelease.com/7-signs-symptoms-of-collagen-deficiency-treatment-research-studies/
10 – https://natu.care/uk/collagen/collagen-deficiency
11 – https://pmc.ncbi.nlm.nih.gov/articles/PMC9086765/
12 – https://my.clevelandclinic.org/health/diseases/23167-sarcopenia
13 – https://pmc.ncbi.nlm.nih.gov/articles/PMC9198822/
14 – https://protgold.com/blogs/news/collagen-leaky-gut-syndrome
15 – https://www.healthline.com/nutrition/bone-broth
16 – https://www.healthline.com/health/beauty-skin-care/collagen-food-boost#tomatoes
17 – https://www.livkraft.com/blog/5-plant-based-nutrients-that-naturally-boost-collagen
18 – https://cbsupplements.com/cc/how-to-take-collagen-powder/
19 – https://pmc.ncbi.nlm.nih.gov/articles/PMC8780088/
20 – https://www.healthline.com/nutrition/bovine-collagen
21 – https://functionalco.com/blogs/news/why-hydration-is-so-important-and-what-collagen-has-to-do-with-it
22 – https://www.mdpi.com/2079-9284/10/5/142
23 – https://www.webmd.com/diet/collagen-health-benefits
24 – https://www.mindbodygreen.com/articles/how-long-does-it-take-for-collagen-to-work
25 – https://depology.com/blogs/news/at-what-age-should-i-take-collagen
26 – https://versusarthritis.org/about-arthritis/complementary-and-alternative-treatments/types-of-complementary-treatments/collagen/
27 – https://biopelle.com/latest-blog-posts/the-relationship-between-collagen-and-estrogen/
28 – https://medshun.com/article/does-collagen-boost-testosterone
29 – https://www.palomahealth.com/learn/collagen-hypothyroidism
30 – https://www.nbihealth.com/how-stress-destroys-collagen/
31 – https://pmc.ncbi.nlm.nih.gov/articles/PMC3772914/
