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Collagen is a protein that provides smoothness and elasticity to the skin and keeps hair, nails, and joints healthy [1]. The protein is produced by cells called fibroblasts, which also produce elastin protein that gives the skin flexibility. Collagen production naturally declines with age, which causes the skin to lose its smooth texture and flexibility. This leads to wrinkles as a person ages. Evidence shows that increasing collagen through supplements or foods can rejuvenate aging and damaged skin [1].
There are two types of skin aging, extrinsic and intrinsic. Extrinsic skin aging is caused by environmental factors such as U.V. rays, facial expressions, sleeping positions, and smoking [2]. Intrinsic skin aging is natural aging caused by genes and hormone levels. Both types of aging can both be caused by a decrease in collagen [2]. Therefore, both types of aging in skin, hair, nails, and in joints can be improved by adding collagen back into the body.
Collagen supplements can be expensive, and many people prefer a more natural method. An alternative to taking supplements can be eating certain collagen-rich foods, such as:
Aloe Vera
The Aloe Vera plant is popular for both its juice and its gel-like inside. The gel can be processed into edible and applicable products. Aloe is also a commonly used ingredient in anti-wrinkle products. Aloe contains aloin A and B, which activate collagen production [2].
Jatamansi
This is a flowering plant native to the Himalayas. Jatamansi activates fibroblasts which produce collagen [2]. With the increase in collagen production, skin elasticity increases while the formation of wrinkles decreases [2]. Jatamansi can be sold as a powder, which can be added to shakes and smoothies, or it can be bought as tea.
Sea Cucumber
This marine invertebrate is a source of type I collagen [3]. Sea cucumbers have many different species and many of them can provide direct collagen. They can be used as food products and topical products [3]. Bio sea cucumber jelly and sea cucumber capsules can be ingested. As for topical products, there are used in body washes, face masks, and serums.
There are many other foods that can provide great sources of collagen, and it’s always recommended to talk to a doctor before adding a new supplement/food to your routine.
References
1. Reilly, D. M., & Lozano, J. (2021, January 08). Skin collagen through the life stages: Importance for skin health and beauty. Retrieved from https://parjournal.net/article/view/3863
2. Saumendu Deb Roy | Professor | M.Pharm, Phd - Researchgate. https://www.researchgate.net/profile/Saumendu-Deb-Roy.
3. Senadheera, Tharindu R.L., et al. “Sea Cucumber Derived Type I Collagen: A Comprehensive Review.” Marine Drugs, vol. 18, no. 9, 2020, p. 471., https://doi.org/10.3390/md18090471.
Contributors:
Author: Sophie Gangi
Editor: Kayjah Taylor
Health Scientist: Bhagya Arikala