Controlling Collagen Loss in 2024: From Symptoms to Solutions

Collagen is a hot topic at the moment, sparking debates over bovine and marine versus vegan collagen, as well as the best ways to incorporate it into your lifestyle. However, one thing we can all agree on is what causes our collagen production to decline. Who’d have thought simply growing older would be such a wrinkle in our plans?

What is collagen (and why should I care?)

Collagen is the most abundant type of protein that plays a major role in many structures of the body including bones, skin, muscles and tendons, primarily consisting of the amino acids glycine, proline, and hydroxyproline. Whilst playing a crucial role in uniting the body’s cells, collagen contributes to skin elasticity, hair & nail health, strong bones and trouble-free joints.

Collagen loss is a thing…

As of our mid-20’s, our natural collagen levels drop by 1.5% every year. The rate of depletion of our collagen depends on multiple factors, including age, gender and lifestyle – most of which are simply part of life! Although it’s a natural occurrence, the reduction of collagen production is the cause of issues that can make us uncomfortable or self-conscious, including joint and muscle pain, fine lines and wrinkles. But not to worry – there’s ways to improve production and slow down its decline

Discover your estimated collagen levels with the Jade & Joy Collagen Calculator

Symptoms of Collagen Loss

• Wrinkles
• Brittle Hair & Nails
• Joint Pain
• Muscle Aches
• Cellulite
• Blood Pressure
• Organ Prolapse
• Leaky Gut Syndrome

What causes collagen loss?

1. Age

   

   We’re pretty sure that it will be of no suprise to anybody that the aging process ravages our bodies natural collagen production – from our mid 20’s our collagen levels begin to deplete at a rate of roughly 1.5% per year. It may not seem a lot to begin with, but it sure starts adding up over the years. You can input your age into our collagen calculator to estimate your remaining collagen levels if you are curious about it!

2. Smoking

   

   You can add the destruction of collagen to the long list of well documented downsides to smoking. Tobacco smoke contain over 4,000(!) chemicals, a large number of which inhibit collagen synthesis and in some cases even promote he production of collagen destroying enzymes. If you needed another reason to reconsider smoking then this may well be it.

3. Diet

   

   What we put into our bodies has a huge influence on our collagen levels, for the better and for worse. Inflammation is a major problem for collagen so foods that cause inflammation such as Sugar, Fried Foods, Processed Meats and Refined Carbs such as pasta, bread, cookies and other baked goods can have a real negative impact on your ability to produce and maintain collagen.

4. UV Exposure

   

   Did you know that about 80-90% of how our skin ages is due to UV damage – collagen loss included?

   Whilst we love a healthy amount of time in the sun, exposure to UVA and UVB rays causes havoc for our skin: our collagen and elastin fibres in particular taking the brunt of the damage as well as causing the production of abnormal elastin.

5. Menopause

   

   Collagen loss is unfortunately one of the many changes and challenges our body goes through during menopause. Within the first few years of menopause we can lose up to 30% of our collagen along with our regular depletion levels jumping up to 2% per year. You can factor this into your estimated collagen levels using our Collagen Calculator.

6. Alcohol

   

   Suppression and disruption of collagen production is one of the many down sides to alcohol consumption. Each sip of alcohol chips away at your body’s vitamin levels, which in turn starves your body of essential collagen building blocks.

7. Air Pollution

   

   Several studies have shown air pollution to be responsible for collagen degradation and the production of free radicals which promote wrinkles and generally weaken our skin.

8. Stress

   

   When we are stressed our body get’s to work to protect us by producing glucocorticoids hormones – basically fuelling our ‘fight or flight’ response, and, unfortunately suppressing collagen production in the process.

9. Collagen Vascular Disease

   

   Collagen vascular disease (sometimes shortened to CVD) encompasses a range of conditions characterized by persistent inflammation within the body’s connective tissues. A significant portion of these conditions are autoimmune in nature. In some cases, collagen vascular diseases may stem from genetic factors. While these conditions currently lack a cure, symptom management through treatment is possible.

   CVD’s often overlap with autoimmune conditions, like ankylosing spondylitis, lupus (systemic lupus erythematosus), rheumatoid arthritis, scleroderma, Sjögren syndrome, and temporal arteritis. Additionally, some individuals may inherit collagen vascular diseases due to genetic mutations. Examples of these genetic disorders include Ehlers-Danlos syndrome, Marfan syndrome, and osteogenesis imperfecta.

What you can do about Collagen Loss

The not-so-great news is that once collagen proteins are damaged, there is currently no way to repair them.

But all is not lost! We don’t have to stand back and watch as our collagen levels erode away – there are preventative, proactive and even reactive steps we can take to keep our collagen levels topped up and our body feeling and looking young and vibrant for years to come!

Let’s find out how…

Collagen Supplementation

It is impossible to avoid the buzz about collagen supplements in today’s world, and with good reason.  Powders, pills, peptides, snacks and even injections are commercially available ways to boost your collagen levels and in some cases stimulate your natural collagen production from sources ranging from Marine, Bovine and now Vegan Collagen. The debate as to which method and collagen source is most effective rages on, but with the revelation that Vegan Collagen Blends are up to 4x more effective than the alternatives, our minds here at Jade & Joy are very much made up!

Eating a Collagen Friendly Diet

Eating foods packed with nutrients that boost collagen production, like amino acids, vitamins, and minerals, can really help your body make more collagen naturally and keep collagen loss at bay. Think of these nutrients as the building blocks for collagen. For instance, our bodies use amino acids to make collagen, so it’s important to get plenty of them from our meals. That’s where our diet comes into play!

A quick “collagen rich foods” google search will flood your screen with articles urging you to dig into Bone Broth,  Chicken, Eggs, Fish and that sort of thing. They aren’t lying, these are all very rich sources of collagen.

We’d like to put an shine a light on plant-powered sources. For those following a vegan lifestyle, foods like tofu, tempeh, legumes, nuts, seeds, and grains are rich in amino acids. Meanwhile, fruits like oranges, strawberries, and kiwi are excellent sources of vitamin C for everyone. Additionally, nuts, seeds, whole grains, and leafy greens are great sources of minerals like copper and zinc, which are also important for collagen production and keeping our skin young and vibrant!

Pssst… If you’re looking for a tasty plant based collagen snack then you may want to consider our Vegan Collagen Chocolate Protein Bars

Whether you’re opting for vegan or non-vegan options, having a balanced diet with lots of different foods that provide these nutrients can make a big difference in how much collagen your body produces and how healthy your connective tissues are. Making sure you get these nutrients from a variety of sources, including vegan options, is key to helping your body keep up with collagen production the way it should.

Protect Your Skin (& Collagen) from the Sun

By applying sunscreen regularly, you can shield your skin and keep collagen production in check. Start by grabbing a sunscreen with SPF 30 or higher and make sure it’s broad-spectrum to protect against both UVA and UVB rays. Remember to reapply every couple of hours, especially if you’re sweating it off.

Oh, and don’t forget your hat! Taking breaks in the shade and limiting your sun exposure whenever you can also help keep your skin happy and collagen loss to a minimum.

Stress Management & Self Care

Taking care of your mental wellbeing, practicing mindfulness and developing healthy coping strategies are not only key to living happy and healthy life, they are a key to keeping your body’s natural collagen production in full flow! If you are struggling with stress then we highly recommend this NHS guide to stress management.