Collagen and hyaluronic acid in dietary supplements: Complex care

Collagen and hyaluronic acid in dietary supplements: Complex care

I. Collagen: foundation of youth and health

A. What is collagen? Structure and functions.

Collagen is the most common protein in the human body, which is about 30% of the total mass of proteins. It is the main structural component of connective tissue, ensuring its strength, elasticity and elasticity. The name “collagen” comes from the Greek word “kolla”, which means “glue”, which reflects its role in connecting cells and tissues.

At the molecular level, the collagen is a triple spiral formed by three alphas of amino acids. Each chain contains a repeating sequence of glycine-thro-X or glycine-x-hydroxyproline, where X is any other amino acid. Glycine is always in every third position, which is necessary for dense packaging of three chains in a spiral. Hydroxyproline, a modified form of a slot, plays a key role in stabilizing a triple spiral due to the formation of hydrogen bonds.

Collagen performs many vital functions in the body:

1. Structural support: Collagen forms the basis of the skin, bones, cartilage, tendons, ligaments, blood vessels and other tissues. It provides the strength and integrity of these structures, allowing them to withstand the load and deformation.

2. Elasticity and elasticity: Collagen gives tissues elasticity and elasticity, which is especially important for the skin, walls of blood vessels and cartilage. Thanks to collagen, the skin can stretch and return to the original state, and the vessels can expand and narrow.

3. Tissue regeneration: Collagen is involved in the healing process of wounds and tissue regeneration. It serves as a matrix for the formation of new cells and stimulates their growth.

4. Organs protection: Collagen forms a protective shell around the internal organs, ensuring their support and protection against damage.

5. Transport of substances: Collagen is involved in the transport of substances between cells and tissues, facilitating the exchange of nutrients and waste.

B. Types of collagen: classification and differences.

There are at least 28 types of collagen, each of which has its own unique structure and function. However, the most common and important for human health are types I, II, III, IV and V:

1. Type and: The most common type of collagen, which is about 90% of the total collagen in the body. It is found in the skin, bones, tendons, ligaments, teeth and other tissues. Type collagen provides the strength and elasticity of these tissues.

2. Type II: The main component of cartilage fabric. It provides its strength and elasticity, allowing it to withstand the load when moving. Type II collagen is also contained in the vitreous body of the eye.

3. Type III: Often found with a type I collagen. It is found in the skin, blood vessels and internal organs. Type III collagen provides the elasticity and elasticity of these tissues. It is especially important for maintaining the integrity of the vessels.

4. Type IV: The main component of basal membranes, which share epithelial and endothelial cells from connective tissue. It provides structural support and filtering.

5. Type V: Contained in the hair, placenta and other fabrics. It plays a role in the formation of the structure of these fabrics.

The differences between the types of collagen are in the amino acid composition, the structure of the triple spiral and the functions that they perform in the body.

C. Factors affecting the synthesis of collagen: age, nutrition, lifestyle.

Collagen synthesis is a complex process that depends on many factors. With age, the synthesis of collagen naturally slows down, which leads to wrinkles, a decrease in skin elasticity, joint pain and other signs of aging. In addition to age, collagen synthesis affects:

1. Nutrition: For collagen synthesis, certain nutrients are necessary, such as amino acids (glycine, praolin, lysine), vitamin C, copper, zinc and silicon. The deficiency of these substances can disrupt the synthesis of collagen.

   • Vitamin C: It is necessary for hydroxylation of the proline and lysine, which is an important stage in the synthesis of a stable collagen. Vitamin C deficiency leads to scurvy, a disease characterized by a violation of collagen synthesis.
   • Amino acids: Glycine, Prain and Lizin are the main building blocks of collagen. Sufficient protein consumption provides the body with the necessary amino acids.
   • Copper: It is necessary for the activity of the enzyme lysiloxidase, which sews collagen molecules, providing its strength.
   • Zinc: He plays a role in the synthesis of collagen and wound healing.
   • Silicon: Participates in the formation of collagen and elastin, supporting the structure of connective tissue.

2. Life: Smoking, excessive drinking, lack of sleep and chronic stress negatively affect the synthesis of collagen.

   • Smoking: Worsens the blood supply to the skin, reduces vitamin C levels and destroys collagen, which leads to premature skin aging.
   • Alcohol: It can damage the liver cells that play an important role in the synthesis of collagen.
   • Lack of sleep: It violates the hormonal balance, which can negatively affect the synthesis of collagen.
   • Stress: Increases the level of cortisol, stress hormone, which can destroy collagen.

3. Ultraviolet radiation: Excessive exposure to ultraviolet radiation destroys collagen in the skin, causing photoaging.

4. Diseases: Some diseases, such as autoimmune diseases and genetic disorders, may disrupt collagen synthesis.

D. Collagen in food: sources and assimilation.

Collagen is found in animal products, such as meat (especially bones, cartilage and skin), fish, bird and gelatin. The richest sources of collagen are:

1. Bone broth: The preparation of bone broth by prolonged boiling bones and cartilage allows you to extract collagen and other beneficial substances.

2. Gelatin: It is a hydrolyzed collagen obtained by heat treatment of collagen from the bones and skin of animals. Gelatin is used in the preparation of desserts, jelly and other dishes.

3. Bird skin: The skin of the bird contains a large amount of collagen, especially the skin of chicken and turkey.

4. Fish skin and bones: Fish collagen is considered one of the most easily digestible types of collagen.

The assimilation of collagen from food can be difficult due to its large molecular mass. However, the digestion of collagen in the gastrointestinal tract leads to the formation of peptides of collagen and amino acids, which are then absorbed into the bloodstream and used to synthesize their own collagen in the body.

E. Collagen in dietary supplements: forms, effectiveness, indications and contraindications.

Collagen is available in the form of food additives (dietary supplements) in various forms, including powder, capsules, tablets and liquids. The most common forms of collagen in dietary supplements are:

1. Hydrolyzed collagen (collagen peptides): It is a collagen split into smaller peptides, which facilitates its absorption. Hydrolyzed collagen is the most popular form of collagen in dietary supplements.

2. Non-unauthorized collagen type II (UC-II): It is a type II collagen in its natural form. UC-II is considered more effective for maintaining joint health than a hydrolyzed type II collagen.

3. Gelatin: Used in dietary supplements as a source of collagen.

The effectiveness of collagen additives for various purposes is the subject of research. However, some studies have shown that taking collagen additives can:

1. Improve skin condition: Increase skin elasticity, reduce wrinkles and improve moisture.

2. Strengthen the joints: Reduce pain and stiffness in the joints, improve mobility.

3. Strengthen the bones: Increase bone density and reduce the risk of osteoporosis.

4. Improve hair and nails: Strengthen hair and nails, accelerate their growth.

Indications for the use of collagen additives:

• Age -related skin changes (wrinkles, elasticity loss).
• Pain and stiffness in the joints.
• Osteoporosis.
• Injuries and operations.
• High physical activity.

Contraindications to the use of collagen additives:

• Individual intolerance to the components of the additive.
• Pregnancy and lactation period (a doctor’s consultation is required).
• Kidney diseases (required a doctor’s consultation).

Before using collagen additives, it is recommended to consult a doctor.

II. Hyaluronic acid: hydration and volume

A. What is hyaluronic acid? Structure and functions.

Hyaluronic acid (Civil Code) is a natural polysaccharide belonging to the class of glycosaminoglycans. It is found in connective, epithelial and nervous tissues. Especially a lot of hyaluronic acid in the skin, joints and vitreous body of the eye.

Structurally, hyaluronic acid is a long chain consisting of repeated dysaccharide links formed by D-glucuronic acid and n-acetylhlucosamine. The hyaluronic acid molecule has a unique ability to bind a large amount of water – up to 1000 times more than its weight.

Hyaluronic acid performs many important functions in the body:

1. Moisturizing tissues: Civil Code is a powerful moisturizer, attracting and holding water in the tissues. It provides moisturizing the skin, joints and other tissues, supporting their elasticity and elasticity.

2. Lubrication of the joints: Civil Code is the main component of the synovial fluid that lubricates the joints and provides smooth sliding of the joint surfaces. It reduces the friction and wear of the joints, preventing the development of arthritis.

3. Tissue regeneration: The Civil Code is involved in the healing of the wounds and tissue regeneration. It stimulates cell migration, the formation of new blood vessels and collagen synthesis.

4. Maintaining tissue volume: Civil Code gives the fabric volume and shape. It fills the space between the cells and fibers of the connective tissue, supporting the structure of the skin and other organs.

5. Fabric protection: The Civil Code has antioxidant properties and protects the tissues from damage to free radicals. She also participates in an immune response, regulating inflammation and protecting from infections.

B. The molecular weight of hyaluronic acid: high molecular weight and low molecular weight form.

The molecular weight of hyaluronic acid varies from several thousand to several million Dalton. There are high molecular weight and low molecular weight forms of hyaluronic acid.

1. High -molecular hyaluronic acid (VMGK): It has a large molecular weight (more than 1 million Dalton). VMGC has a predominantly moisturizing and protective effect on the surface of the skin. It creates a film on the skin, which prevents the loss of moisture and protects against external stimuli. Navy also has anti -inflammatory properties.

2. Low molecular weight hyaluronic acid (NMGK): It has a smaller molecular weight (less than 1 million Dalton). NMGK is able to penetrate into deeper layers of the skin, where it stimulates the synthesis of collagen and elastin. NMGK also has moisturizing properties, but its action is longer and deeper than that of the VMGC.

The choice between the VMGK and the NMGK depends on the desired effect. For superficial moisture and skin protection, the VMGC is suitable, and for deeper moisture and stimulation of collagen synthesis – NMGK.

C. Factors affecting the level of hyaluronic acid: age, environment.

The level of hyaluronic acid in the body decreases with age. This is due to a decrease in the synthesis of the Civil Code and an increase in its decay. A decrease in the level of the Civil Code leads to dry skin, wrinkles, joint pain and other signs of aging.

In addition to age, the level of the Civil Code affects:

1. Environment: Dry air, ultraviolet radiation and environmental pollution can reduce the level of the Civil Code in the skin.

2. Nutrition: The lack of nutrients necessary for the synthesis of the Civil Code, such as magnesium and zinc, can lead to a decrease in its level.

3. Diseases: Some diseases, such as arthritis and skin diseases, can disrupt the synthesis and decay of the Civil Code.

D. Hyaluronic acid in food: sources and synthesis in the body.

Hyaluronic acid in small quantities is contained in some foods, such as bone broth, poultry skin and some types of fish. However, the main way to obtain a Civil Code for the body is its synthesis in the cells of connective tissue, fibroblasts.

The synthesis of the Civil Code requires certain nutrients, such as glucosamine, magnesium and zinc. Sufficient consumption of these substances can maintain the synthesis of the Civil Code in the body.

E. Hyaluronic acid in dietary supplements: forms, effectiveness, indications and contraindications.

Hyaluronic acid is available in the form of food additives (dietary supplements) in various forms, including capsules, tablets, fluids and powders. The most common forms of the Civil Code in dietary supplements are:

1. Sodium hyaluronate: It is a salt of hyaluronic acid. Sodium hyaluronate is well soluble in water and is easily absorbed by the body.

2. Hyalized hyaluronic acid: It is a hyaluronic acid split into smaller fragments, which facilitates its absorption.

The effectiveness of hyaluronic acid additives for various purposes is the subject of research. However, some studies have shown that the reception of the Addresses of the Civil Code can:

1. Improve skin condition: Increase skin moisture, reduce wrinkles and improve elasticity.

2. Improve the condition of the joints: Reduce pain and stiffness in the joints, improve mobility.

3. Improve the condition of the eyes: Reduce dry eyes and improve vision.

Indications for the use of hyaluronic acid additives:

• Age -related skin changes (dryness, wrinkles, elasticity loss).
• Pain and stiffness in the joints.
• Dry eyes.

Contraindications to the use of hyaluronic acid additives:

• Individual intolerance to the components of the additive.
• Pregnancy and lactation period (a doctor’s consultation is required).
• Autoimmune diseases (a doctor’s consultation is required).

Before using hyaluronic acid additives, it is recommended to consult a doctor.

III. Complex care: collagen and hyaluronic acid synergy

A. The interaction of collagen and hyaluronic acid in the body.

Collagen and hyaluronic acid interact closely in the body, enhancing the effect of each other. Collagen provides structural support of tissues, and hyaluronic acid moisturizes and fills the space between collagen fibers.

In the skin, collagen forms a frame that supports its elasticity, and hyaluronic acid moisturizes the skin and gives it volume. Together they provide health and youth in the skin.

In the joints, collagen provides cartilage strength, and hyaluronic acid lubricates the joint surfaces and reduces friction. Together they provide health and joint mobility.

B. The advantages of the joint administration of collagen and hyaluronic acid.

Joint intake of collagen and hyaluronic acid can provide a more pronounced effect than taking each of them separately. The advantages of joint reception include:

1. Improved skin hydration: Collagen and hyaluronic acid together enhance the moisturizing effect, providing deeper and long -term moisturizing the skin.

2. Strengthening the elasticity of the skin: Collagen and hyaluronic acid together stimulate the synthesis of collagen and elastin, which leads to an increase in the elasticity and elasticity of the skin.

3. Reducing wrinkles: Collagen and hyaluronic acid together fill wrinkles and reduce their visibility.

4. Improving the condition of the joints: Collagen and hyaluronic acid together strengthen cartilage, lubricate the joint surfaces and reduce pain and constraint in the joints.

5. Improving the condition of hair and nails: Collagen and hyaluronic acid together strengthen hair and nails, accelerate their growth and give them shine.

C. Optimal dosages and schemes for taking a collagen complex and hyaluronic acid.

The optimal dosages and schemes for taking a collagen complex and hyaluronic acid depend on individual needs and goals. However, general recommendations include:

• Collagen: 5-15 grams per day.
• Hyaluronic acid: 100-200 mg per day.

It is recommended to take collagen and hyaluronic acid on an empty stomach, 30 minutes before meals. This improves their assimilation.

The duration of the reception of the collagen and hyaluronic acid complex is usually 3-6 months. After that, you can take a break or continue reception in a maintenance dose.

D. The choice of high -quality dietary supplements: criteria and recommendations.

When choosing high -quality dietary supplements with collagen and hyaluronic acid, the following criteria should be taken into account:

1. Collagen form: Preference should be given to hydrolyzed collagen (peptides of collagen) or UC-II (non-neaturated collagen type II).

2. Molecular weight of hyaluronic acid: It is necessary to choose dietary supplements containing a mixture of high -molecular and low molecular weight hyaluronic acid.

3. Composition: Bades containing artificial dyes, flavors, preservatives and other harmful additives should be avoided.

4. Manufacturer: You should choose dietary supplements from well -known and reliable manufacturers who comply with quality and safety standards.

5. Certification: You should choose dietary supplements certified by independent organizations such as NSF International or USP.

6. Reviews: You should familiarize yourself with the reviews of other consumers about this Bad.

E. Diet and lifestyle to enhance the effect of the collagen complex and hyaluronic acid.

To enhance the effect of the collagen complex and hyaluronic acid, it is recommended to adhere to a healthy lifestyle and a balanced diet. This includes:

1. Sufficient protein consumption: Protein is the main building block of collagen. It is recommended to consume 0.8-1 grams of protein per kilogram of body weight per day.

2. The use of products rich in vitamin C: Vitamin C is necessary for collagen synthesis. It is recommended to consume products rich in vitamin C, such as citrus fruits, berries, kiwi, bell pepper and broccoli.

3. The use of products rich in copper, zinc and silicon: These minerals are necessary for the synthesis of collagen and hyaluronic acid. It is recommended to consume products rich in these minerals, such as nuts, seeds, whole grain products and seafood.

4. Sufficient water consumption: Water is necessary to maintain the moisture of the skin and joints. It is recommended to drink at least 2 liters of water per day.

5. Limiting sugar consumption and processed products: Sugar and treated products can disrupt the synthesis of collagen and hyaluronic acid.

6. Refusal of smoking and restriction of alcohol use: Smoking and alcohol destroy collagen and hyaluronic acid.

7. Regular physical exercises: Physical exercises stimulate the synthesis of collagen and hyaluronic acid.

8. Sufficient sleep: Sleep is necessary for the restoration of tissues and the synthesis of collagen and hyaluronic acid.

9. Ultraviolet radiation protection: Ultraviolet radiation destroys collagen and hyaluronic acid. It is recommended to use SPF sunscreen with at least 30 when going out.

IV. Scientific research and evidence of effectiveness.

Many scientific studies confirm the effectiveness of collagen and hyaluronic acid in maintaining the health of the skin, joints and bones.

A. Collagen: Studies on the effect on the skin, joints and bones.

• Leather: Studies have shown that taking collagen additives can increase skin elasticity, reduce wrinkles and improve moisturism. For example, a study published in the magazine “Skin Pharmacology and Physiology” showed that taking 2.5 grams of collagen per day for 8 weeks significantly improved skin elasticity in women aged 35-55 years.

• Joints: Studies have shown that taking collagen additives can reduce pain and stiffness in the joints, improve mobility and reduce the risk of arthritis. For example, a study published in the journal Osteoarthritis and Cartilage showed that taking 10 grams of collagen per day for 6 months significantly reduced the pain in the knees in patients with osteoarthritis.

• Bones: Studies have shown that taking collagen additives can increase bone density and reduce the risk of osteoporosis. For example, a study published in the journal Nutrians showed that taking 5 grams of collagen per day for 12 months significantly increased the bone density in women in postmenopausa.

B. Hyaluronic acid: research on the effect on the skin, joints and eyes.

• Leather: Studies have shown that taking hyaluronic acid additives can increase skin moisture, reduce wrinkles and improve elasticity. For example, a study published in the journal Clinical, Cosmetic and Investigation Dermatology showed that taking 120 mg of hyaluronic acid per day for 12 weeks significantly improved skin moisture and reduced wrinkles in women aged 40-60 years.

• Joints: Studies have shown that the use of hyaluronic acid additives can reduce pain and stiffness in the joints, improve mobility and reduce the risk of arthritis. For example, a study published in the journal Osteoarthritis and Cartilage showed that taking 80 mg of hyaluronic acid per day for 8 weeks significantly reduced the pain in knees in patients with osteoarthritis.

• Eyes: Studies have shown that taking hyaluronic acid additives can reduce dry eyes and improve vision. For example, a study published in the journal Journal of Ocular Pharmacology and Therapeutics showed that taking 240 mg of hyaluronic acid per day for 4 weeks significantly reduced dry eyes in patients with dry eye syndrome.

C. meta analyzes and systematic reviews: a general picture of effectiveness.

Meta analyzes and systematic reviews that combine the results of several studies confirm the overall effectiveness of collagen and hyaluronic acid in maintaining the health of the skin, joints and bones.

For example, a meta-analysis published in the journal Journal of the American Academy of Dermatology showed that the reception of collagen additives significantly improved skin elasticity, moisture and reduced wrinkles.

The meta-analysis published in the journal “Arthritis & Rheumatology” showed that taking hyaluronic acid additives significantly reduced the pain in knees in patients with osteoarthritis.

These studies and meta analyzes provide scientific evidence of the effectiveness of collagen and hyaluronic acid in maintaining health and beauty.

V. Practical recommendations: Integration into everyday life.

A. How to include collagen and hyaluronic acid in the diet.

• Bone broth: Prepare and use bone broth regularly. This is a great source of collagen.
• Gelatin: Add gelatin to desserts, jelly and other dishes.
• Bird skin: Include the skin of chicken and turkey in the diet (in moderation).
• Fish: Use fish, especially with bones and skin.
• Products rich in vitamin C: Include citrus fruits, berries, kiwi, bell pepper and broccoli in the diet.
• Products rich in copper, zinc and silicon: Include nuts, seeds, whole grain products and seafood in the diet.

B. Examples of recipes using collagen and gelatin.

• Bone broth: Boil animal bones (chicken, beef, fish) in water with the addition of vegetables (carrots, onions, celery) and spices for several hours.
• They want: Mix gelatin with fruit juice, berries and sugar.
• Protein bars with collagen: Mix protein powder, collagen, nuts, seeds and dried fruits.

C. skin and joint care: topical products and exercises.

• Creams and serums with collagen and hyaluronic acid: Use topical products with collagen and hyaluronic acid to moisturize and strengthen the skin.
• Joint exercises: Regularly perform exercises to strengthen the muscles around the joints and improve their mobility. It can be stretching exercises, strength exercises and cardio training.
• Massage: Regularly massage to improve blood circulation and nutrition of tissues.

D. Prevention of the deficiency of collagen and hyaluronic acid: recommendations on the lifestyle.

• Proper nutrition: Adhere to a balanced diet rich in protein, vitamins and minerals.
• Sufficient water consumption: Drink at least 2 liters of water per day.
• Refusal of smoking and restriction of alcohol use: Smoking and alcohol destroy collagen and hyaluronic acid.
• Regular physical exercises: Physical exercises stimulate the synthesis of collagen and hyaluronic acid.
• Sufficient sleep: Sleep is necessary for the restoration of tissues and the synthesis of collagen and hyaluronic acid.
• Ultraviolet radiation protection: Use SPF sunscreen at least 30 when going out.
• Reducing stress levels: Stress can disrupt the synthesis of collagen and hyaluronic acid. Try to avoid stressful situations and use relaxation methods such as meditation and yoga.

Following these practical recommendations, you can successfully integrate collagen and hyaluronic acid into your daily life and maintain health and beauty for many years. These are Specific Ways You Can Increase The Positive Effects of Collagen and Hyaluronic Acid. You can take a Well Rounced Path that Ensures You Are Caring for Your Body from the Inside Out.