ASCP Skin Deep

September | October 2019

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ascp now offers advanced modality insurance! 29 Notes 1. N. N. DePhillipo et al., "Efficacy of Vitamin C Supplementation on Collagen Synthesis and Oxidative Stress After Musculoskeletal Injuries: A Systematic Review," Orthopaedic Journal of Sports Medicine 6, no. 10 (October 2018), 2. Juliet M. Pullar et al., "The Roles of Vitamin C in Skin Health," Nutrients 9, no. 8 (2017): 86, 3. C. Kawada et al., "Ingested Hyaluronan Moisturizes Dry Skin," Nutrition Journal 13 (2014): 70, Collagen Boost The vitamin you need for collagen synthesis by Alex Caspero expertadvice FEED YOUR FACE There's no denying that the collagen trend isn't going anywhere. Everyone from food bloggers to wellness influencers are putting collagen powder in smoothies, coffee, dips, desserts, you name it—all in the name of antiaging. And while the benefits of collagen powder are more hype than health, there is one nutrient that's actually proven to increase collagen synthesis—vitamin C. THE ROLE OF VITAMIN C IN COLLAGEN PRODUCTION As a naturally occurring protein in the body, collagen is synthesized by using vitamin C and the amino acids proline and glycine, two nonessential amino acids the body also makes and does not need to get from food. Popular wisdom suggests collagen synthesis declines with age. Adding in collagen-rich foods and supplements can help increase collagen production and decrease fine lines and wrinkles. Since collagen is a protein that's broken down after digestion (like all proteins), more collagen in the diet does not equal more collagen production. In reviewing independent clinical studies, there is insufficient scientific data to support the majority of collagen's antiaging claims. Thankfully, there is evidence that increasing vitamin C intake boosts collagen synthesis. Studies have demonstrated that increasing vitamin C boosts type 1 collagen production1 and assists in antioxidant protection against UV-induced aging.2 That means a diet rich in fruits and vegetables not only increases natural collagen production, but also protects against other factors that lead to aged skin: environmental stress and sun damage. VITAMIN C AND HYALURONIC ACID In addition to boosting collagen, vitamin C is critical for the synthesis of hyaluronic acid. Hyaluronic acid is essential to maintaining moisturized skin and has proven health benefits in both recovery time and joint pain.3 Like collagen, hyaluronic acid production decreases with age, and a diet rich in vitamin C inhibits the breakdown of naturally occurring hyaluronic acid. Beyond the usual citrus suspects, you can find vitamin C in most plant foods, including red peppers, kale, brussels sprouts, broccoli, blueberries, and strawberries.

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