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WORRIED ABOUT WRINKLES?


Having just celebrated my 54th birthday, I’m finally having to face the fact (excuse the pun!) that my face is starting to ‘do the droop’! 😳

 

Aging is a natural process that affects everybody (and it certainly shouldn’t be frowned upon), but there are ways to lessen the progression of fine lines and wrinkles and to keep our skin as vibrant and youthful as possible, for as long as possible.

 

Although there are many dietary steps I’ve taken throughout my life to slow this inevitable aging effect, prolonged screen exposure, a lack of quality sleep and stressful events & accidents (including an MRI scan with gadolinium-based contrast agent), have all recently taken effect. I feel the time has come to ramp things up a notch - to optimise my collagen synthesis with full force!

 


FACTORS THAT CAN INTERFERE WITH COLLAGEN PRODUCTION

 

If like me, you're feeling the fine lines start to settle in, you may find it useful to know that collagen production can become compromised if we’re exposed to:

 

😩 STRESS – High levels of cortisol prevent our skin from producing new collagen (mainly because our adrenals use up so much vitamin C to create stress hormones, so there’s less available from collagen production).  Stress also activates enzymes that dissolve existing collagen fibres. Alongside, being in ‘fight or flight’ mode causes our body to use up high levels of water (as metabolic processes within cells speed up and uses water as a co-factor).  These processes accelerate signs of aging, wrinkles, and dryness. 

SOLUTION: TRY TO REDUCE STRESS LEVELS WITH MEDITATION, WALKS IN NATURE, LAUGHTER WITH FRIENDS, OR ANY OTHER ACTIVITY THAT MAKES YOU SWITCH OFF AND SMILE.  KEEP WELL HYDRATED, PARTICULARLY DURING STRESSFUL PERIODS.

 

☀️ UV RADIATION: It is said that unprotected sun exposure is responsible for up to 80% of visible premature aging (photoaging). UVA rays penetrate deep into the skin, causing oxidation that breaks down existing collagen and elastin fibres, whilst halting new production of these proteins.

SOLUTION: WEAR A SUN HAT, SIT IN THE SHADE RATHER THAN DIRECT SUNLIGHT (BETWEEN 11AM - 3PM), AND EAT AS MANY SERVINGS OF ANTIOXIDANT LOADED FRUITS AND VEGGIES AS POSSIBLE.  CONSIDER PURCHASING UPCIRCLE SPF 25 MINERAL SUNSCREEN (A NON-TOXIC SUNSCREEN PRODUCT)

 

🚬 SMOKING – The numerous highly toxic chemicals in cigarettes damage collagen and elastin while constricting blood vessels, which deprives skin cells of vital nutrients and oxygen.

SOLUTION: CONSIDER REDUCING THE NUMBER OF CIGARETTES YOU SMOKE, OR PERHAPS CONSIDER HYPNOSIS TO QUIT SMOKING COMPLETELY

 

🥂 ALCOHOL - Alcohol severely dehydrates the body, triggers oxidative stress, and impairs sleep quality, preventing the natural regeneration of collagen.

SOLUTION:  LIMIT YOUR ALCOHOL INTAKE (IDEALLY TO 6-8 UNITS PER WEEK MAXIMUM)

 

🚫 😴 POOR / INSUFFICIENT SLEEP - The body goes into repair mode during deep rest, releasing growth hormones that stimulates collagen synthesis. A lack of sleep stalls this replenishment cycle.

SOLUTION: AIM TO JUMP INTO BED BY 10PM AND SLEEP UNTIL 6AM. SEEK GUIDANCE FROM A NUTRITIONIST AND/OR SLEEP THERAPIST IF YOU SUFFER FROM INSOMNIA.

 

💊 NUTRIENT DEFICIENCIES: Without sufficient levels of specific nutrients (see below) our bodies can struggle to synthesise its own natural collagen.

 

 

WHICH NUTRIENTS DO WE REQUIRE TO BOOST COLLAGEN PRODUCTION

 

There are FIVE key vitamins and minerals (see below) that are essential for our bodies to synthesise collagen.   One or more of these nutrients regularly show up as 'deficient' when testing clients using the Oligoscan Test.  


VITAMIN C - Vitamin C stabilises collagen mRNA, increasing collagen protein synthesis. This is one of the most important nutrients - without it, the body cannot effectively synthesize new collagen. It also acts as a potent antioxidant, neutralising free oxidative radicals that degrade existing collagen, protecting fibroblasts (the cells responsible for producing collagen).  Vitamin C also reduces the incidence of hyperpigmentation (it regulates melanin pigment formation, helping to fade dark spots).  Vitamin C is ‘photoprotective’, so taking vitamin C prior to sun exposure has been shown to reduce aging due to UV damage (conversely, vitamin C is depleted by sun exposure as its antioxidant properties are used up to neutralise free oxidative radicals produced by UVA and UBV exposure).  For optimal collagen synthesis, skin health, and tissue repair, research often recommends a daily dose of 500 mg to 1,000 mg of vitamin C

Vitamin C can be obtained from: CITRUS FRUIT, KIWIS, PINEAPPLE, MANGO, GUAVA, PAPAYA, CANTELOUPE MELON, ALL BERRIES, POMEGRANATES, GREEN PEAS, BROCCOLI, SPINACH, AVOCADO, TOMATOES, CAULIFLOWER, CABBAGE, PARSLEY & CHILLI PEPPERS

 

SULPHUR – Methylsulfonylmethane is a naturally occurring sulphur compound that’s integral for collagen (& keratin) production, ensuring your skin’s underlying structure remains firm and hydrated before aging signs begin.  MSM helps maintain elasticity, promotes cellular detoxification, and acts as a preventive measure against environmental damage and premature aging.  It also influences genes responsible for skin moisturization and barrier strength, keeping the skin resilient against daily oxidative stress.  Studies show that taking MSM orally (even at lower doses of 1g to 3g daily) improves skin firmness, elasticity, and hydration from the inside out.

Sulphur can also be obtained from food sources such as: BROCCOLI, BROCCOLI RABE, CAULIFLOWER, CABBAGE, ROCKET, WATERCRESS, BOK CHOY, ONIONS, SHALLOTS, LEEKS, SPRING ONIONS, CHIVES & GARLIC

 

SILICA / SILICON – this mineral is a vital building block for your body’s connective tissue.  It’s critical for keratin (hair & nail growth), bone matrix (bone density), cartilage (joint health) and activation of hydroxylating enzymes for optimal collagen & elastin synthesis (improving skin strength and elasticity).  Silica increases blood flow and the transport of oxygen to the skin, which naturally brightens the complexion.  Silica levels are significantly depleted by exposure to heavy metals such as aluminium (from vaccinations, pharmaceutical drugs, aluminium foil, aluminium bake trays, aluminium deodorant, etc.)

Great sources of silica include: BEETROOT, POTATOES, CARROTS, SPINACH, LETTUCE, GREEN BEANS, OATS AND MELONS.

 

ZINC -this critical mineral acts as an essential co-factor and structural component for the enzymes responsible for building, cross-linking, and repairing collagen.

Zinc is now severely depleted from our soils, so our best source of this mineral comes from the sea – FISH, SHELLFISH & SEAWEED. PUMPKIN SEEDS are the best option for vegans and vegetarians.

 

COPPER – Copper helps in cross-linking collagen and elastin, ensuring skin retains its firmness.

Copper is available in most foods (especially animal products), but good plant-based sources include: AVOCADO, ALL GREEN LEAVES (E.G. WATERCRESS, ROCKET, KALE, CAVOLO NERVO), ALMONDS AND CASHEWS.

 

Aside from these vitamins and minerals, there are also three important amino acids (single protein units) required for collagen production - L-LYSINE, PROLINE & GLYCINE.  These amino acids can be found in: SALMON, PRAWNS, ASPARAGUS, BEANS, QUINOA, BUCKWHEAT, LENTILS, CHIA SEEDS, HEMP SEEDS, SPIRULINA, CHLORELLA, CABBAGE & PUMPKIN SEEDS.

 

I personally, revealed a deficiency in silica and sulphur, so the approach I’ve taken to ensure I can turbo charge my collagen production, is to supplement these vital co-factors (I've opted for Terranova Hyaluronic Acid & Silica and Viridian MSM). I’ve also been upping my intake of food sources of these minerals to fire up my fibroblasts and hydrate my skin cells (I'm snacking on yummy chunks of melon and enjoying my delicious ‘Smooth-skin smoothie’ for brekkie = banana, mango, pineapple, spinach, spirulina, orange juice & coconut water🧋😋)


ALSO DON'T FORGET: WATER, WATER AND MORE WATER! – drinking plenty of deeply hydrating fluids (NOT dehydrating fluids such as caffeinated beverages) is something I’ve always done to keep my skin cells as hydrated and plump as possible.  Water is the essential medium and foundational component for collagen production. It acts as a transport system to deliver vital nutrients (see below) to the skin. It provides the structural hydration layer required for collagen proteins to assemble properly and maintain skin elasticity.



HOW TO TELL IF YOU’RE DEFICIENT IN ANY OF THESE FIVE COLLAGEN-BOOSTING NUTRIENTS

 

Sadly, a blood draw, authorised by a GP, won’t test for any of these nutrients.  Even if it did, a blood test only reveals what’s being transported / circulating in your bloodstream AT THAT MOMENT IN TIME (i.e. when you have the blood draw).  It doesn’t tell you which nutrients have successfully been taken up and are being utilised by your cells.

 

A functional medicine urine test (e.g. NutrEval) analyses metabolic biomarkers to calculate your 'need' for certain vitamins and minerals. For example, the metabolic marker ‘methylmalonic acid (MMA)’ is used to test your need for vitamin B12 - because when B12 is deficient it causes MMA to build-up and be excreted in urine. However, bacterial overgrowth, Hypothyroidism, dehydration and impaired kidney function can also raise MMA (so you could have normal B12 levels, but be experiencing one of these conditions).

 

The very best way to detect any vitamin and mineral deficiencies within your cells is to carry out the OLIGOSCAN TEST.

 

If you’re interested in learning which nutrients YOU need more of to rejuvenate your skin and combat the signs of aging, text me on 07789 936344 or email me at hannahbrownnutrition@gmail.com and we'll book you in for an Oligoscan session (test & analysis)

 

I can then create a supplement programme tailored to meet your needs – with recommendations for the cleanest, most bioavailable supplements available to enhance skin health and provide a youthful glow😊.

 

 

SIDE NOTE: WHAT WE DON'T NEED TO BOOST COLLAGEN PRODUCTION 

I could have considered following the trend of adding bovine collagen powder to my diet, but this would be futile. It isn't the solution. Supplementing with collagen doesn’t directly translate to fixing collagen problems in our body. Our cells don't recognise and use animal’s collagen in replacement for our own natural endogenously made collagen.  I wouldn't eat an animals liver and expect it to enhance my liver function (both human and animal livers are filled with toxins, so I would never eat liver 🤮).  So when it comes to supplementing cow’s (boiled, hydrolysed, ground) collagen, I wouldn't expect it to miraculously improve the strength and elasticity of my skin (bones, joints, tendons or muscles)  It just doesn’t work that way. 

Aside from this, the vast majority of collagen on the market is derived from factory-farmed cows fed animal feed contaminated with heavy metals and glyphosate weed killer. These toxins accumulate in the bone matrix & soft tissues, so when collagen gets extracted from these tissues, the toxins are bound to the collagen infiltrating the supplements.

 

 

 

References:

Boyera N et al (1998) Effect of vitamin C and its derivatives on collagen synthesis and cross-linking by normal human fibroblasts Int J Cosmet Sci 20(3):151-8.

Al-Niaimi F & Yi Zhen Chiang (2017) Topical Vitamin C and the Skin: Mechanisms of Action and Clinical Applications J Clin Aesthet Dermatol 10(7):14–17.

DePhillipo NN et al (2018) Efficacy of Vitamin C Supplementation on Collagen Synthesis and Oxidative Stress After Musculoskeletal Injuries: A Systematic Review Orthop J Sports Med 6(10):2325967118804544

Muizzuddin N & Benjamin R (2022) Beauty from within: Oral administration of a sulfur-containing supplement methylsulfonylmethane improves signs of skin ageing Int J Vitam Nutr Res 92(3-4):182-191.

Advincula de Araujo L et al (2016) Use of silicon for skin and hair care: an approach of chemical forms available and efficacy An Bras Dermatol 91(3):331–335. doi: 10.1590/abd1806-4841.20163986

O'Dell BL (1981) Roles for iron and copper in connective tissue biosynthesis Philos Trans R Soc Land B Biol Sci 294 (1071) 91-104

 

 
 
 

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