Collagen for anti-ageing: Does it really work?

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Recently Indian actress, Aishwarya Lekshmi, took to her Instagram, speaking of a morning health drink she consumes to boost skin function. Spreading health information in a responsible manner, she admitted to there being no research to prove her claims. She also added that it is a personal anecdote regarding oral collagen use and skin appearance, which happened to work for her.

An MBBS doctor from Kerala, she also provides insight into other factors - sleep hygiene, diet and environmental stressors that can impact skin health, turning it into a wholesome discussion tackling health misinformation. She does not endorse a particular brand and advises people to research brands on their own.

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Mihir Gadani, a skin expert from OZiva (plant-forward venture), shares that collagen production slows down after the age of 20, rendering one's skin more susceptible to damage from free radicals and environmental stressors.

This essential protein, which depletes naturally as we age, is integral when we think about the hallmarks of youthfulness - plumpness, elasticity and a luminous glow. When you choose to incorporate collagen through powder or any other form, into your routine, it helps replenish these vital reserves, diminishing the appearance of fine lines, wrinkles and age spots that tend to emerge in our 20s and 30s.

Kerala-based Hepatologist, Cyriac Abby Philips sheds light on collagen use and its impact on the liver, as patients come to him seeking solutions for dry skin and pigmentation. "Oral collagen has been studied for improving joint symptoms in inflammatory joint disorders and also for "anti-agening," wrinkle-free effects on the skin."

He adds, "Even though a recent high-quality metanalysis (highest level of evidence) demonstrated no evidence that collagen use can make one's skin "look healthier" in the long term, some metanalysis suggested that short-term use of hydrolysed collagen for 90 days reduced skin wrinkling by improving elasticity and hydration when compared to placebo."

The perfect dose and duration and type of collagen - collagen peptides or hydrolyzed collagen that can actually improve skin appearance is still unknown (because studies have used various formulations, different duration and in different types of people),

Most importantly, he outlines that one should know about their collagen sources. Collagen of all types is available from only bovine source (mostly type 1 and 2, naturally occurring collagen found in the cartilage, bones, and hides of cows) and marine collagen (sourced from fish - typically from the skin of wild-caught cod that are not at risk of being endangered) is mostly type 1 collagen.

He states that "there is no plant source of collagen. So, vegans and vegetarians beware before taking collagen supplements for skin."

Natural sources of collagen:

Bone broth: Made by simmering animal bones, bone broth is rich in collagen.

Fish and shellfish: Particularly the skin, bones, and scales.

Chicken: Especially the skin, cartilage and bones.

Egg whites: Contain large amounts of proline, one of the amino acids necessary for collagen production.

Berries: High in vitamin C, which helps in collagen synthesis.

Garlic: Contains sulfur, which helps in collagen production.

Nuts and seeds: Such as almonds, cashews, and sunflower seeds, which provide zinc and copper that support collagen production.

While in Gadana's experience, the benefits of collagen end up going beyond superficial improvements. "Studies have shown that it can also improve hydration, enhance skin elasticity and even boost hair and nail health."

There is a master antioxidant known as glutathione, which has a huge part to play when collagen wears away. It acts like a shield, protecting our cells from oxidative stress and promoting overall skin health. Fortunately, advancements in skincare have made it easier than ever to boost glutathione levels naturally.

Gadani recommends starting early and establishing a proactive regimen that incorporates collagen and glutathione supplements, can lay the groundwork for a future where your skin glows with confidence, regardless of your age. However, you must know that skincare alone is not enough. Cultivating healthy lifestyle habits is equally important for optimal skin health. Adequate hydration, balanced nutrition, regular exercise, and stress management all play a vital role in supporting our skin's natural repair and regeneration processes.