Gut Feelings: Exploring the Gut-Brain Axis and Its Impact on Mental Health
The Gut-Brain Axis Explained The gut-brain axis is a
If you’re passionate about the science of great skin or simply want to maintain your health and radiance naturally, you may have explored collagen’s role in skin health. Questions often arise, like: Can collagen be restored naturally? Do collagen supplements work?
Let’s dive into understanding the layers of skin, how collagen is created and depleted, and how to boost it naturally.
The skin is a dynamic ecosystem composed of multiple layers, each contributing to its overall function and appearance. The outermost layer, the epidermis, provides a barrier against environmental threats and regulates moisture. Beneath this lies the dermis, rich in collagen and elastin fibres, which are responsible for the skin’s strength and elasticity. This is where fibroblasts come into play, serving as the architects of your skin’s structural integrity.
Making up about 80% of the skin’s dry weight, collagen is a structural protein known for its unique triple helix and is found in the connective tissues of the body, including skin, tendons, cartilage, organs, and bones. It plays a crucial role in maintaining the structural integrity and elasticity of the skin. Collagen contributes to skin firmness and hydration, supporting its structural integrity and elasticity. Additionally, collagen is essential for joint health, as it forms a significant part of the cartilage that cushions joints and supports their movement. The production of collagen is closely linked to fibroblasts, specialized cells in the dermis of the skin responsible for synthesizing collagen fibres and other components of the extracellular matrix. These cells not only provide structural support but also create specialized niches that communicate crucial positional information to neighbouring cells through the ECM.
As we age, the activity of fibroblasts diminishes, leading to a reduction in collagen production, which contributes to signs of aging such as fine lines and facial wrinkles, as well as decreased joint function. Engaging in specific interventions, such as a nutrient-rich diet and avoiding smoking, can support fibroblast activity and enhance skin and joint health, ensuring they remain resilient.
Collagen is an essential protein that plays a crucial role in maintaining skin elasticity, firmness, and overall youthful appearance. There are several types of collagens, each serving distinct functions in the body. Among these, Type I collagen is the most prevalent in the skin, tendons, and bones, providing structural support, here we summarise the types of collagens in the body:
If you are interested in learning more about the Collagen Types click here for an in-depth research paper published by the National Library of Medicine.
Increases skin firmness and improves its natural bounce, leading to a noticeable reduction in sagging as well as the appearance of fine lines and wrinkles.
Collagen fragments play a significant role in stimulating the synthesis of hyaluronic acid, which in turn enhances the skin's ability to retain moisture effectively.
Type III collagen is especially vital during the initial phases of the skin's healing process, playing a key role in repairing damaged tissues effectively.
Helps in maintaining the structural integrity and resilience of the different layers of the skin, ensuring they remain strong and support overall skin health.
Aging induces a decline in the enzymes involved in the post-translational processing of collagen, reducing the number of fibroblasts that synthesize collagen and blood vessels that supply the skin, leading to decreased collagen production. Loss of collagen starts in your 30s, with a loss of about 1% per year. This rate of decline increases to approximately 1.5-2% annually in your 50s and beyond. The efficiency of fibroblasts declines, leading to reduced collagen production.
Ultraviolet (UV) radiation is one of the most significant contributors to skin damage, profoundly affecting skin health and collagen synthesis. Prolonged exposure to UV light leads to the formation of reactive oxygen species (ROS), which can initiate oxidative stress, ultimately damaging skin cells and escalating the activity of matrix metalloproteinases (MMPs)—enzymes that break down collagen fibers. This degradation results in a decrease in collagen synthesis and compromises the skin’s structural integrity, leading to premature aging, the formation of fine lines, and increased wrinkles. Implementing effective sun protection strategies, such as using broad-spectrum sunscreen of least 30 SPF, wearing protective clothing, and avoiding peak sunlight hours, is paramount in safeguarding the skin from harmful UV exposure. In doing so you can effectively minimize MMP activity, preserve collagen levels. For a deeper understanding of the effects of UV on skin health and strategies for protection, you can read more in detail here.
Poor diet, smoking, and excessive alcohol consumption can significantly accelerate collagen loss.
Smoking accelerates skin aging by impairing collagen synthesis and increasing matrix metalloproteinase levels, which degrade the extracellular matrix. Smoking leads to the formation of free radicals, which cause oxidative stress and damage collagen fibres. The harmful chemicals in cigarette smoke reduce blood flow to the skin, impairing the delivery of essential nutrients and oxygen necessary for collagen synthesis. This results in decreased fibroblast activity, which is crucial for producing new collagen. As a result, smokers often experience prematurely aged skin, characterized by increased wrinkles, a loss of elasticity, and a sallow complexion. This underscores the importance of avoiding smoking not only for general health but also for maintaining healthy, vibrant skin and well being.
Sleep is often regarded as a fundamental component of overall health, but its specific role in skin health and collagen production is particularly noteworthy. Quality sleep is not just a luxury; it is essential for the body’s ability to repair and rejuvenate itself, including the skin. Sleep deprivation elevates inflammation and cortisol levels, compromising moisture retention and increasing damage susceptibility. This disruption can speed up aging, resulting in fine lines, wrinkles, and dullness. Research have shown that inadequate sleep negatively affects collagen synthesis and repair, which are vital for skin elasticity and vitality. Weakened collagen fibers lead to loss of firmness and resilience, contributing to aging signs. For more, visit the PubMed study.
There is a new “marketing term”that we are all going to hear a lot more of going forward “Collagen Banking”! The idea is to start in your late 20’s to support and boost your body’s natural collagen production and slow down the depletion process, more accurately “Collagen Preservation”. You can learn more about collagen preservation here. Regardless of your age, it is never too late to start incorporating the right nutrients, lifestyle choices, and skin routine to boost that process. Here we share a few steps to get you going on your collagen-boosting journey.
One of the most effective ways to naturally restore collagen in your skin is through proper nutrition. The foods you consume can significantly influence your body’s ability to produce collagen. We have summarised the key nutrients and food sources to include in your balanced diet for optimal collagen support: You can check out our article “ The Science Behind Collagen Production: Nutrients You Need for Firm, Radiant Skin” to learn more about their roles at each stage and how to include them to boost your collage production.
Tretinoin, a form of vitamin A, is a gold standard in anti-aging and acne treatment, with decades of research backing its effectiveness. It works by binding to retinoic acid receptors (RARs) in the skin, influencing gene expression to boost collagen production and promote cell turnover. This reduces visible signs of aging like fine lines and wrinkles. While powerful, tretinoin may not suit sensitive skin types; milder alternatives like retinol and retinal are available.
If you are interested in learning more about the science behind Tretinoin, check the peer-reviewed study “Retinoids in the treatment of skin aging: an overview of clinical efficacy and safety“
Microneedling, also known as collagen induction therapy. During the procedure, a device equipped with many small needles gently punctures the skin,. Microneedling leads to reorganization of old collagen fibres and laying down of new collagen, elastin, and capillaries leading to the effect of skin tightening. A significant increase in level of collagen type I, III, and VII, newly synthesized collagen and tropoelastin from baseline was observed after 6 microneedling sessions at 2-week intervals. This percutaneous collagen induction leads to an overall youthful appearance of the skin by reducing fine lines and wrinkles, reducing pore size, more suppleness, and elasticity. You can learn more about the study here.
Laser therapy has emerged as a powerful tool in promoting skin rejuvenation and collagen synthesis. Laser treatments specifically target the dermal layers of the skin, effectively stimulating fibroblast activity essential for collagen and elastin production. This stimulation aids in the reinforcement of the extracellular matrix, leading to improvements in skin texture and elasticity. Furthermore, laser therapies can influence matrix metalloproteinases (MMPs), which are enzymes that degrade collagen and significantly contribute to the aging process of the skin. By carefully regulating MMP levels, laser treatments foster an optimal environment for fibroblasts to flourish, enhancing their capacity to synthesize collagen and support a healthier skin structure. This dual mechanism not only revitalizes the skin but also helps to preserve its structural integrity over the long term, creating a significant, positive impact on overall skin health. You can lear more about the study here
Chemical peels are effective treatments that promote collagen production by using acid solutions to exfoliate and resurface the skin. This process removes damaged outer layers and dead skin cells, stimulating the body’s natural healing response, which in turn promotes collagen synthesis. Depending on the strength of the peel—light, medium, or deep—results can vary, but all types are designed to improve skin texture and elasticity. As the skin heals, the increased collagen not only diminishes the appearance of fine lines and wrinkles but also enhances overall skin firmness and vitality.
Collagen plays an essential role in maintaining skin health, firmness, and elasticity. While aging and external factors such as sun exposure and poor lifestyle choices can deplete collagen, there are numerous ways to preserve as well as promote its production. A balanced diet rich in vitamins, nutrients, and healthy proteins, combined with skincare products and professional treatments, can help support healthy collagen levels, improving skin vitality and resilience over time.
Guan, L. L., de Bruijn, W. J., Choong, Y. S., & Solis, G. (2019). Fermented Rice Bran and Rice Bran Oil in Traditional Japanese Medicine: Sake as a Potential Functional Beverage. Journal of Ethnopharmacology, 235, 405-418. https://doi.org/10.1016/j.jep.2019.01.007
Lee, D. E., Huh, C. S., & Huh, J. W. (2019). Korean Traditional Use of Fermented Rice Water: A Historical Review and its Modern Applications in Cosmetics. Journal of Cosmetic Science, 70(3), 241-250.
Zhou, J., & Qu, F. (2015). Face Mapping: Chinese Holistic Skin Analysis as an Indicator of Internal Organ Imbalance. International Journal of Dermatology, 54(8), 884-892. https://doi.org/10.1111/ijd.12736
Bowe, W. P., & Logan, A. C. (2011). Acne vulgaris, probiotics and the gut-brain-skin axis – Back to the future? Gut Pathogens, 3(1), 1. https://doi.org/10.1186/1757-4749-3-1
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10385652
https://www.mdpi.com/1422-0067/24/24/17618
https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0237207
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The Gut-Brain Axis Explained The gut-brain axis is a
The Gut – Skin Axis Explained The gut-skin axis
The Science Behind Collagen for Healthy Skin If you’re
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