食多啲膠原蛋白對皮膚好？ Does eating more collagen bring skin benefits?
膠原蛋白是一種可以由我們的身體合成的蛋白質。它是骨骼，皮膚，肌肉，肌腱和韌帶的主要組成部分之一，也是維持肌膚韌性的要素。
Collagen is a type of protein that can be synthesized by our body. It is one of the major building blocks of bones, skin, muscles, tendons and ligaments. Collagen is responsible for skin strength and elasticity as one of its functions.
然而，膠原蛋白通常難以額外補充，因膠原蛋白在體內的的合成機制非常複雜。到目前為止，只有少量研究指出以口服形式攝取的膠原蛋白有助改善皮膚，因一般情況下，口服的膠原蛋白經過消化後，會變成小分子的胺基酸，未必能在體內重新合成膠原蛋白。
However, it is often not that easy to acquire additional amount of collagen from diet as its synthesis mechanism is a complicated one. As of now, limited studies have shown the skin benefits of dietary collagen. In general, dietary collagen is usually broken down into amino acids (smaller forms of protein) during digestion, but we are not able to determine whether or not these amino acids will be used to increase collagen synthesis in the end.
想增加膠原蛋白在體內的合成，可嘗試多攝取維他命 C及蛋白質豐富的食物，而且蛋白質來源最好多元化，以攝取不同種類的氨基酸。此外，當然亦要配合均衡飲食，才能擁有健康的肌膚！
Nonetheless, what we do know is that Vitamin C is required in the synthesis process, and that sufficient intake of Vitamin C and protein – preferably protein from a wide variety sources for different amino acids – would assist our body in the production of collagen. Last but not least, a balanced diet is also crucial for optimal skin health.
屈臣氏營養師團隊
Watsons Dietitian Team
