Collagen is an important protein that supports your skin, hair, nails, joints and bones. Collagen deficiency can lead to a variety of symptoms that can affect your quality of life. Here's how to recognize a collagen deficiency and what you can do about it.

Symptoms of collagen deficiency

• Skin aging: One of the first signs of collagen deficiency is skin aging. Wrinkles, fine lines and a loss of elasticity can indicate a decrease in collagen. Collagen provides the skin's firmness and suppleness. When collagen levels decline, the skin loses its resilience and wrinkles develop more quickly.

• Fragile nails and hair loss: Collagen plays a crucial role in the health of your hair and nails. When deficient, you may find that your nails break or split more quickly. In addition, collagen deficiency can lead to thinning hair or hair loss because collagen helps produce keratin, an important protein for hair growth.
  
  
• Joint problems: Collagen is essential for maintaining smooth joints. This is because collagen is an important component of cartilage, which acts as a shock absorber in your joints.

• Slower wound healing: If you notice that wounds or bruises take longer to heal, this could be a sign of a collagen deficiency. Collagen plays a role in the skin's repair process, and a lack of it can slow down the healing process.

• Less strong bones: Collagen is also an important component of your bones. Collagen is therefore important for the composition and maintenance of strong bones. A deficiency can cause a reduction in bone density.

 Causes of collagen deficiency

A collagen deficiency can have several causes, including:

• Aging: As you age, the natural collagen production in your body decreases. This is a normal part of the aging process, but it can lead to the aforementioned symptoms.
  
  
• Sun exposure: Excessive sun exposure can damage the collagen fibers in your skin, leading to faster aging and a decrease in collagen.
  
  
• Unhealthy diet: A diet poor in nutrients such as vitamin C, glycine and proline can reduce collagen production. These nutrients are essential for collagen production in the body.
  
  
• Smoking: Smoking can severely inhibit collagen production and accelerate the breakdown of collagen in the skin.
  
  
• Chronic stress: Long-term stress can promote collagen breakdown and interfere with collagen production.

What can you do?

• Eat collagen-rich foods: Bone broth, fish and eggs are rich in collagen. Add these regularly to your menu to maintain your collagen levels.

• Eat vitamin C-rich foods: Green leafy vegetables, peppers and kiwis are rich in vitamin C. You need vitamin C to make collagen.

• Supplements: If you struggle to get enough collagen from your diet, a collagen supplement may be a good addition. Make sure you choose a high-quality supplement, preferably enriched with vitamin C to improve absorption.
  
  Also read: How do you recognize good collagen powder?

• Protect your skin from the sun: Avoid the sun during the hottest hours of the day or use a natural sunscreen to protect your skin from collagen breakdown caused by UV radiation. 

• Manage stress: Try to reduce stress through relaxation techniques such as yoga, meditation, or breathing exercises.

Summary

Collagen is important for your skin, nails, hair, joints, and bones. A deficiency can manifest itself in skin aging, hair loss, brittle nails, joint pain, slow wound healing, and weaker bones. Causes include aging, poor diet, sun exposure, smoking, and stress. By adjusting your diet, protecting your skin from the sun, and reducing stress, you can support your collagen levels. Also consider a good collagen supplement to supplement your diet.

Want to supplement your healthy and varied diet with supplements? Then ask for our free* supplements advice to. One of our therapists will then tailor a consultation for you and look at your situation and needs with you.