Collagen for the skin: how and why to enjoy its benefits

Currently, much is said about the importance of collagen consumption, especially from the age of 30. But, do you know exactly what collagen is and what its functions are? When and why is supplementation indicated?

First, it is necessary to understand that collagen makes up the majority of tissues and organs in the human body. It is present in the skin, cartilage, bones and connective tissue. That is, it is produced naturally by the body, but it can also be found in foods such as meat and gelatin, for example, in addition to moisturizing creams and (nowadays, famous) food supplements (in capsules, powder, among other forms).

Bruno Vargas, a dermatologist graduated in Medicine from the Federal University of Minas Gerais (UFMG), full member of the Brazilian Society of Dermatology (SBD) and partner-owner of Clínica Inovatto (in Belo Horizonte), emphasizes that in the skin, collagen is responsible for provide strength and firmness.

“With aging, the skin loses its ability to synthesize collagen fibers, which leads to a loss of tissue support and an aged appearance. The skin aging process is accelerated by collagen degradation and by the direct action of ultraviolet radiation from the sun and artificial sources”, explains the dermatologist.

In this sense, over the years, collagen replacement becomes important, both through food and (in many cases) through food supplements.

Collagen benefits

Lilian Silva de Andrade, nutritionist at Nutri Factory, highlights that collagen has numerous benefits, among them: the function of contributing to the resistance and structure of the whole organism, in addition to providing elasticity to the tissues, giving firmness to the skin, nails, hair , cartilage and tendons.

The nutritionist explains that, in each part of the body, collagen will act in a way:

• In bones, it allows for firmness.
• In the joints, it acts as a lubricant giving joint elasticity.
• In tendons, it gives stiffness and strength.
• It works to strengthen bones, joints, nails and hair.
• It improves skin elasticity, helping to improve the appearance of cellulite.
• It also contributes to weight loss, as it promotes greater satiety.

For all these reasons, collagen is seen as a great ally of beauty, even fighting premature aging.

When is collagen replacement indicated?

It is important to note that, from the age of 30, there is a gradual reduction in collagen production by the human body. “It is noticed that, from that age, the muscles become more flaccid, the density of the bones is reduced and the joints and ligaments lose elasticity and motor force”, comments Lilian.

At the age of 50, production decreases drastically and reaches only 35% of its total production. “It is also worth noting that women suffer a little more from this loss in collagen production, due to the decreased production of the hormone estrogen during menopause. So, it is necessary to have a healthy diet with plenty of protein sources, in addition to physical exercises and, often, supplementation, in order to stimulate the production of collagen in our body”, says the nutritionist.

Dermatologist Vargas points out that there is no rule, but, in general: people who have a deficient diet from the protein point of view, athletes and people very exposed to agents that accelerate the process of collagen fibers degradation (such as the sun and tobacco) benefit from the supplementation of hydrolyzed collagen.

Foods that are a source of collagen

But, after all, how can you count on a diet that contributes to collagen replacement?

Lilian explains that the foods richest in collagen are those of animal origin, such as red or white meats, and colorless gelatins (which have fewer toxins). Examples highlighted by the nutritionist:

• Red meat;
• Fish;
• Eggs;
• Milk and dairy products such as yoghurts (preferably the least fatty ones);
• White cheeses (cottage);
• Chicken without the skin.

“A super important tip: collagen will act more effectively and efficiently when associated with a healthy diet, that is, it is essential to consume foods that are rich in vitamins and minerals such as vitamin C and vitamin E, copper, selenium, zinc. and silicon”, adds the nutritionist.

How to replace collagen in the case of vegetarians?

In the case of vegetarians, it is extremely important to follow up with a health professional, so that a balanced and healthy diet is prescribed. “One of the most effective ways to obtain collagen in these cases is a diet rich in vegetable proteins and foods that are sources of vitamin C (which will help in better absorption of these nutrients)”, says Lilian.

The best plant sources, according to the nutritionist, are:

• Cereals (corn, wheat, oats, rice, quinoa, etc.)
• Legumes (lentils, beans, soybeans, chickpeas, peas, etc.)

“The first step for good collagen production is to maintain a very diversified diet, rich in whole-source foods, selenium (Brazil nuts), zinc (sunflower seeds), vitamin C (oranges, acerola) and vitamin E (almonds). )”, adds Lillian.

collagen supplementation

Currently, collagen supplementation comes in several forms: powder, candies, chocolates, shakes, gelatins, teas, yogurts and capsules. “It is worth remembering that the most effective and efficient way must always be guided by a qualified professional, and always respecting the needs of each individual”, says Lilian.

“Studies prove that the hydrolyzed powder form is the most effective (about 90% is absorbed), this makes it easier to maintain a firm skin, due to the hydrolysis process. A small amount of the product contains a higher concentration of pure collagen and it will be fully absorbed by the body. One of the least efficient forms is gelatin, which contains a low concentration of protein, in addition, it is rich in sugars, dyes and chemical additives”, highlights the nutritionist.

When consumption is in capsules, according to Lilian, it is recommended to take one or two capsules a day, along with a glass of water.

One detail is that: although there are some cosmetics that contain collagen in their formulations (that is, for topical use), the oral versions are the most efficient, as they progressively act on the deepest layer of the skin.

Testimonials from those who use

Christianne Abila, 29, journalist, has been using hydrolyzed collagen powder for about 2 years. “My nutritionist recommended it at the time and, since then, I haven’t stopped taking it, because I think it really works. I noticed a decrease in cellulite and an improvement in the appearance of the skin in general. All of this, of course, because I associate collagen with good nutrition and exercise,” she says.

Patrícia Vieira, 42 years old, civil servant, has also been using collagen powder for at least 3 years. “I feel a good difference in my skin, a lot of people even ask me what kind of treatment I do because, for my age, I think I have few wrinkles and overall very good skin (laughs)”, she says.

“I usually buy unflavored collagen powder at a compounding pharmacy, and then I mix it into fruit pulp (for juice) daily, which is practical and efficient,” adds Patrícia.

Contraindications in the use of collagen

Because it is a natural food, there are no contraindications for healthy individuals, according to nutritionist Lilian. “It is recommended not to exceed the recommendation of the World Health Organization (WHO), which recommends the consumption of 9g of collagen per day for adults”, she says.

Dermatologist Bruno Vargas points out that, as in the case of any other food, excess is not welcome. “There is an amount of amino acids needed daily for the production of proteins (for example, collagen) that the body needs. The advice is: use as prescribed by your doctor, who will know the ideal amount for your body (based on weight, physical activity, etc.)”, he points out.

It is worth remembering that, as collagen is a protein of animal origin, there is a contraindication for vegetarians or people who cannot consume animal products. In these cases, it is very important to follow up with a health professional, so that a balanced and healthy diet is indicated.