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The science behind collagen can seem confusing at the best of times, with so many sources of information, and numerous anti-ageing product suppliers baffling us with scientific jargon.
Most of us know and understand that the tissues and organs in our body are all constructed from cells. These are surrounded by a material called extracellular matrix, or ECM, which keeps the cells in place and also has other vital bodily functions1. The ECM is mainly made of water, sugars and proteins,1 of which the most abundant is collagen1.
Collagen is a protein fibre made by cells in the dermis which makes it ideal for providing structure and support1,2. Its presence in tissues and organs is therefore crucial, because it makes them strong and elastic, so they are not damaged if, for example, they are compressed or stretched1,2. For this reason, collagen is found in particularly large amounts in the skin, tendons, ligaments, blood vessels, cartilage and bones2,3,4. There are around 20 different types of collagen5, and overall collagen makes up about one-third of the proteins in your body5.
Among other things, collagen plays a vital role in ensuring the proper functioning of the blood vessels in our body. It is one of the most important components of the walls of arteries, veins and capillaries4,6,7. This gives them strength and elasticity, so they can maintain their shape and allow the blood to flow easily throughout the body.
The problem is that, over time, the amount of collagen in the walls of blood vessels and the skin decreases. The cycle of collagen degradation and renewal is continuous, but, with age, these processes start to breakdown and collagen declines8. Researchers have identified that the production of new collagen in older individuals is 68% lower than it is in younger people9.
Excessive or prolonged exposure to sunlight is known to contribute to collagen degradation. Sunlight causes the production of free radicals (very reactive potentially damaging chemicals) as well as localised inflammation which in turn `switches on` the body's own enzymes called matrix metalloproteinase (MMP`s) that breakdown collagen8,10.
Over time, the collagen degradation causes the walls of the blood vessels to lose their strength and elasticity. Capillaries that have grown closer to the skin's surface are particularly vulnerable because they can be reached by the sun’s radiation.
Capillaries are the smallest of our blood vessels, and are responsible for exchanging oxygen, nutrients and waste between the blood and surrounding tissues11. When the capillary walls are weakened, the pressure of the blood in them forms bulges in the vessel wall and the capillaries grow in the direction of the bulge. Coupled with thinning of the skin, this means spider veins may appear more visible through the skin as clusters of very thin red and blue lines — commonly known as spider or thread veins15,16.
It follows that a decrease in collagen levels due to the combined effects of ageing, sunlight and family history plays a crucial role in potentially increasing your risk of developing spider veins.
However, it’s important to remember the likelihood of developing spider veins depends on other factors, which are under your control. These include changes in the levels of the reproductive hormones oestrogen and progesterone, pregnancy, being overweight, sitting or standing for too long17.
If you do have spider veins, the good news is, you can improve them by supporting your body's production of collagen. There is scientific evidence to suggest that an effective way to do this is through the consumption of natural plant compounds, called polyphenols, known to have beneficial effects on collagen18.
One class of polyphenols in particular are anthocyanins and anthocyanidins (the red and blue pigments found in fruits, seeds and berries). These have been shown to help protect our blood vessels from damage by helping to build and restore collagen18.
So, relatively simple dietary changes can potentially make a significant difference in terms of maintaining your collagen levels, whether it's to prevent the development of spider veins or to preserve and repair collagen levels if you already have them.
Try to increase your consumption of foods rich in polyphenols, such as dark coloured berries, spinach, green olives, flax seeds and nuts, particularly chestnuts and hazelnuts20. Remember, a simple way to ensure you are eating all you need for boosting your collagen levels is to consume a colourful variety of fruits and vegetables every day.
Also, make sure your diet includes foods rich in vitamin C, such as red peppers, oranges, lemons, kiwis and broccoli21. Several studies have demonstrated that vitamin C stimulates the production of collagen and is essential for maintaining its strength22,23.
Consider consuming essential fatty acids (Omega-3) found in oily fish and Omega 6 from leafy vegetables, seeds, nuts and grains. Research has shown that they can help prevent collagen damage caused by the sun’s radiation and also contribute to collagen production and repair24.
Your lifestyle can influence the health of your skin and blood vessels. Prevent sun-related damage by limiting your exposure to sunlight, and by wearing a sunscreen as well as dark coloured clothes. Try to cut down or quit smoking. In one study, the production of collagen was up to 22 per cent lower amongst smokers, compared with nonsmokers. Smokers also had significantly higher level10 (100 per cent) of collagen-destroying enzymes called metalloproteinases (MMP`s) that break down collagen and elastin25.
If you are concerned about the health of your skin and blood vessels it is important that you seek professional medical help. The above information, prepared by Nature’s Best, is not intended to replace the advice of a healthcare professional, but for more friendly advice have a look around our website or speak to one of our Nutrition Advisors.
References
1. Frantz C, Stewart KM, Weaver VM. The extracellular matrix at a glance. J Cell Sci. 2010;123(Pt 24)4195-200. Accessed 6 March 2017 from http://jcs.biologists.org/content/joces/123/24/4195.full.pdf
2. Koide T. Designed triple-helical peptides as tools for collagen biochemistry and matrix engineering. Philos Trans R Soc Lond B Biol Sci. 2007;v362(1484):1281-91. Accessed 06 March 2017 from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2440396/
3. DERM101. Collagen – embryologic, histologic, and anatomic aspects. Accessed 06 March 2017 from https://www.derm101.com/inflammatory/embryologic-histologic-and-anatomic-aspects/collagen/
4. DERM101. Blood vessels - embryologic, histologic, and anatomic aspects. Accessed 6 March 2017 from https://www.derm101.com/inflammatory/embryologic-histologic-and-anatomic-aspects/blood-vessels/
5. Diegelmann RF. Collagen metabolism. Medscape News and Perspectives. 2001. Accessed 6 March 2017 from http://www.medscape.com/viewarticle/423231
6. Wagenseil JE, Mecham RP. Vascular extracellular matrix and arterial mechanics. Physiol Rev. 2009;89(3):957-89. Accessed 6 March 2017 from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2775470/
7. Yokoi K, Kojic M, Milosevic M, et al Capillary-wall collagen as a biophysical marker of nanotherapeutic permeability into the tumor microenvironment. Cancer Res. 2014;74(16):4239-46. Accessed 27 February 2017 from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4134692/
8. Hwang K, Yi BR, Choi KC. Molecular mechanisms and in vivo mouse models of skin aging associated with dermal matrix alterations. Lab Anim Res. 2011;27(1):1-8. Accessed 6 March 2017 from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3145984/
9. Varani J, Dame MK, Rittie L, et al. Decreased collagen production in chronologically aged skin. Am J Pathol. 2006;168(6):1861-8. Accessed 6 March 2017 from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1606623/
10. Pandel R, Poljsak B, Godic A, et al. Skin Photoaging and the role of antioxidants in its prevention. Dermatology. 2013. Accessed 6 March 2017 from https://www.hindawi.com/journals/isrn/2013/930164/
11. University of Leeds. Capillaries. Accessed 6 March 2017 from http://www.histology.leeds.ac.uk/circulatory/capillaries.php
12. Braverman IM. The cutaneous microcirculation. J Investig Dermatol Symp Proc. 2000;5(1):3-9. Accessed 21 February 2017 from http://www.jidsponline.org/article/S0022-202X(15)52851-0/fulltext
13. Pietrangelo A. Causes of spider veins. 2012. Accessed 20 February 2017 from http://www.healthline.com/health/spider-veins#Causes3
14. Mayo Clinic. Varicose veins. Symptoms and causes. Accessed 20 February 2017 from http://www.mayoclinic.org/diseases-conditions/varicose-veins/symptoms-causes/dxc-20178128
15. Weiss R. Varicose veins and spider veins. Medscape Drugs and Diseases. 2016. Accessed 20 February 2017 from http://emedicine.medscape.com/article/1085530-overview#showall
16. NHS Choices. Varicose veins. 2014. Accessed 20 February 2017 from http://www.nhs.uk/conditions/Varicose-veins/Pages/Whatarevaricoseveins.aspx
17. Womenshealth.gov. Varicose veins and spider veins. 2017. Accessed 6 March 2017 from https://www.womenshealth.gov/a-z-topics/varicose-veins-and-spider-veins
18. Dzialo M, Mierziak J, Korzun U, et al. The potential of plant phenolics in prevention and therapy of skin disorders. Int J Mol Sci. 2016;17(2):160. Accessed 6 march 2017 from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4783894/
19. Wageningen University. Food-Info. Anthocyanins and anthocyanidins. Accessed 6 March 2017 from http://www.food-info.net/uk/colour/anthocyanin.htm
20. Pérez-Jiménez J, Neveu V, Vos F, et al. Identification of the 100 richest dietary sources of polyphenols: an application of the Phenol-Explorer database. Eur J Clin Nutr. 2010;64(Suppl 3):S112-20. Accessed 6 March 2017 from http://www.nature.com/ejcn/journal/v64/n3s/full/ejcn2010221a.html
21. National Institutes of Health. Vitamin C. Fact Sheet for Healthcare Professionals. 2016. Accessed 6 March 2017 from https://ods.od.nih.gov/factsheets/VitaminC-HealthProfessional/#h3
22. Oregon State University. Vitamin C and skin health. 2011. Accessed 6 March 2017 from https://ods.od.nih.gov/factsheets/VitaminC-HealthProfessional/#h3
23. Telang PS. Vitamin C in dermatology. Indian Dermatol Online J. 2013;4(42):143-6. Accessed 6 March 2017 from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3673383/
24. Oregon State University. Essential fatty acids and skin health. 2012. Accessed 6 March 2017 from http://lpi.oregonstate.edu/mic/health-disease/skin-health/essential-fatty-acids
25. Knuutinen A, Kokkonen N, Risteli J, et al. Smoking affects collagen synthesis and extracellular matrix turnover in human skin. Br J Dermatol. 2002;146(4):588-94. Accessed 6 March 2017 from https://www.ncbi.nlm.nih.gov/pubmed/11966688
Lorena Tonarelli M.Sc. is a health journalist and medical writer with over 10 years of experience in covering the latest developments in disease prevention, diagnosis, and treatment. Her work appears in national newspapers such as the Times and the Guardian, as well as magazines and websites for healthcare professionals and decision makers in the pharmaceutical industry.
