When we talk about improving the quality of our skin, the first thing that comes to mind is collagen, the most abundant protein in our body, which we produce throughout our lives and which is vital not only to maintain the structure of the skin. skin, but of all tissues and even bones. In fact, the use of collagen in the repair and improvement of bone tissue is currently being studied. (1). However, over the years we lose the ability to produce it and need help, both orally and through the skin itself. Here we review the best ways to take into account and support your production.
Foods that help you
There are foods rich in collagen and others, with nutrients that support its production. For example, animal bones are excellent sources of collagen (2). That is why bone broth is so famous, since it provides a concentration of this protein, just like gelatin. The idea is to consume the latter without sugar or chemical substances. Eggs and meat also provide collagen. The latter, whether red or white, also provides amino acids that help synthesize it. The same goes for oily fish, garlic, onion, avocados, peppers, green leafy vegetables and red fruits. They contain minerals such as magnesium, sulfur or potassium, oils such as omega 3 or vitamins such as A, D or K that help in the production of collagen. Therefore, a healthy diet, based on products like these, is a daily impulse to maintain an adequate level. (Check our daily menus Entalla that these products include).
Collagen supplements
As the diet in general is not always so rich and varied, in many cases it is worth adding a good collagen supplement, especially as we get older. Oral collagen supplementation helps improve skin texture, reducing marks and deterioration over time.(3). It also improves the elasticity and hydration of the skin, reduces wrinkles, supports the synthesis of other proteins such as elastin, among other benefits for the rest of the body. We can get it in liquid, powder or tablet form, to make the process easier. It is also advisable to consume it with vitamins C and b, hyaluronic acid and magnesium, to support collagen synthesis in the body.
Sleep at least 7 hours
Did you know that adequate hours of sleep help you maintain collagen and produce it? That's how it is! When you sleep about 7 hours, you help maintain growth hormone levels, which boost collagen synthesis.
Less sugar
Here is another reason to eliminate it from your life, because when there is too much of it in the body, it binds to some proteins such as collagen and elastin (essential for your skin), dehydrating and damaging them. In short, the result is the aging of your skin and other tissues.
Collagen for topical use
Collagen creams or masks as such are a good option, as is the use of topical products that contain ingredients that help synthesize it in our skin, such as vitamin C, hyaluronic acid and squalene.
- Vitamin C is one of the best collaborators in the natural synthesis of collagen. However, it has some challenges in the process when it comes to topical treatments like creams. To solve them, some researchers have combined squalene with vitamin C, which is a natural lipid in the skin, which helps with diffusion and absorption. Research shows that after 10 days of use, it significantly increases skin thickness and improves collagen III production (2). For this reason the ZELMA Brightening Serum, he EC. Intensive Regenerating Oil with Retinol, just like him Restorative Balm for Neck and Neckline, contain vitamin C.
- Hyaluronic Acid has highly moisturizing and regenerative properties. Helps improve the appearance of lines and skin texture. It also gives it natural luminosity and shine. For this reason, the ZELMA Brightening Serum, the Revitalizing Eye Cream and the Moisturizing Facial Cream They include it in their formula.
- Squalane, (which is squalene, after going through the hydrogenation process to be used in products), is present in ZELMA Brightening Serum, the Revitalizing Eye Cream and EC. Intensive Regenerating Oil with Retinol to support skin moisture and reduce the appearance of lines and wrinkles.
Consider including these aspects, from your diet to your daily skin care routine consistently and you will see how, after a few weeks, your skin will show a change that you will love. We bet on that!
Your team Santo Remedio
References:
- Ana Marina Ferreira, Piergiorgio Gentile, Valeria Chiono, Gianluca Ciardelli. Collagen for bone tissue regeneration. Review Acta Biomater. 2012 Sep;8(9):3191-200. doi: 10.1016/j.actbio.2012.06.014. Epub 2012 Jun 15.https://pubmed.ncbi.nlm.nih.gov/22705634/
- Laura M. Mar-Solis, Adolfo Soto-Dominguez, Luis E. Rodríguez-Tovar, Humberto Rodríguez-Rocha, Aracely García-García, Victor E. Aguirre-Arzola, Diana E. Zamora-Ávila, Aime J. Garza-Arredondo, Uziel Castillo-Velázquez. Analysis of the Anti-Inflammatory Capacity of Bone Broth in a Murine Model of Ulcerative ColitisMedicine (Kaunas). 2021 Nov; 57(11): 1138. Published online 2021 Oct 20. doi:3390/medicine57111138https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8618064/
- R Gref, C Delomenie, To Maksimenko, E Gouadon, G Percoco, E Lati, D Desmaele, F Zouhiri, P Couvreur. Vitamin C-squalene bioconjugate promotes epidermal thickening and collagen production in human skin. ci Rep. 2020 Oct 9;10(1):16883. doi:10.1038/s41598-020-72704-1.https://pubmed.ncbi.nlm.nih.gov/33037252/
- Jerome Asserin, Elian Lati, Toshiaki Shioya, Janne Prawitt. The effect of oral collagen peptide supplementation on skin moisture and the dermal collagen network: evidence from an ex vivo model and randomized, placebo-controlled clinical trials. 2015 Dec;14(4):291-301. doi:10.1111/jocd.12174. Epub 2015 Sep 12https://pubmed.ncbi.nlm.nih.gov/26362110/
