Should we give in to the collagen trend?

To boost your collagen levels through diet, here are some foods to include in your meals:

• Animal products, especially gelatinous parts and bones, naturally contain collagen. Now's the time to try your hand at Grandma's pot-au-feu recipe and stop leaving the chicken or salmon skin on the side of the plate. Fish bone broth and seafood are also great alternatives, as are eggs.

• Foods rich in vitamin C help boost collagen synthesis. Include citrus fruits, kiwis, guavas, pineapples, and blackcurrants in your diet, as well as fresh parsley and thyme, dill, red bell peppers, horseradish, broccoli, kale, and sundried tomatoes. Vitamin C is very fragile and does not withstand cooking. It is also sensitive to heat and light. At room temperature, half the vitamin C in an orange disappears within 24 hours. Consume foods that are very fresh and preferably raw, or opt for gentle steaming.
  Did you know: The acerola we use in our cosmetics is 25 times richer in vitamin C than an orange!

• Foods rich in proline and glycine: You are unlikely to be deficient in these two amino acids, which are found in many foods: meat, fish and shellfish, fresh cheese, eggs, but also peas, cabbage, dried beans, carrots, asparagus, mushrooms, and cucumbers. Good plant-based sources of glycine include spirulina, seeds (sunflower, pumpkin), tofu, and wheat germ.

• Phytoestrogens (estrogens of plant origin) also impact collagen production and wound healing, and protect the skin against the harmful effects of UV rays. Tofu, soybeans, flax seeds, sesame seeds, as well as tempeh and edamame, contain plant estrogens. However, be careful not to overconsume them, especially if you have a history of hormone-dependent cancers.

While diet is the best source of natural collagen, supplementation can be a valuable alternative for an extra boost. Numerous studies have explored this topic and demonstrated the benefits of oral collagen supplements in improving signs of aging and dry skin after just eight weeks! To achieve similar results through diet alone, you would need to consume 10g of collagen per day, which is equivalent to 140g of bone marrow or bone broth daily… This helps explain why supplementation is such a compelling alternative.

Finally, also remember to check the origin of the components and opt for French laboratory brands whenever possible.

At Laboté, we opted for the powder form, allowing us to offer a greater quantity of collagen.

Our experts have chosen to combine collagen with other active ingredients to increase its effectiveness in the skin and its assimilation by the tissues:

• Hydrolyzed marine type I collagen prevents the appearance of wrinkles and contributes to the firmness of your skin.
• Vitamin C is necessary for collagen synthesis and boosts the immune system.
• Hyaluronic acid prevents the appearance of wrinkles and hydrates the skin.
• Zinc promotes cell regeneration.
  
  We chose marine collagen of type 1 and size 2000 DA, that is to say, cut into smaller size allowing better assimilation by the body.
  
  A clinical study conducted by dermatologists in Nice on 60 women demonstrated that taking 5g of collagen per day for 8 weeks resulted in an 11% reduction in wrinkles, particularly around the eyes, and a 20% increase in firmness.

Diet can also significantly impair our ability to naturally produce collagen, particularly sugar consumption. The glycation process leads to collagen stiffening and a loss of elasticity when collagen protein comes into contact with sugar (protein + sugar = glycation). This process disrupts skin tissue: collagen fibers break down, forming wrinkles and fine lines. The skin becomes more uneven and the complexion less uniform.

It is essential to have a proper anti-aging skincare routine, and to apply the appropriate products daily.

Also apply sunscreen as soon as the first rays appear, to avoid oxidative stress and the formation of free radicals that degrade collagen.

Smoking damages skin quality by reducing the synthesis of elastin and collagen. Cut down, or better yet, add quitting smoking to your list of New Year's resolutions.

Alcohol produces enzymes that break down collagen and elastin. Obviously, the idea isn't to cut yourself off from social life, but rather to limit your consumption to prevent collagen degradation. You can opt for non-alcoholic drinks, such as fruit kefir, a lightly sparkling beverage that also benefits your gut microbiome by providing natural probiotics. You can even make it yourself very easily; all you need to do is find a donor of kefir grains, as tradition dictates!