How to take collagen correctly: dosage and recommendations
Content
- What is collagen and why is it needed?
- Types of collagen and their features
- Forms of collagen: powder, capsules, liquid collagen, chewing sweets, and their digestibility
- The optimal dosage of collagen for various purposes
- 4.1. For the health of the skin: dosage and duration of admission
- 4.2. For joints and ligaments: dosage and duration of admission
- 4.3. For hair and nails: dosage and duration of admission
- 4.4. For muscles and general condition of the body: dosage and duration of admission
- 4.5. Collagen for athletes: needs and dosage
- 4.6. Collagen for the elderly: Features of admission
- Collagen reception time: in the morning, afternoon, evening?
- 5.1. Reception of collagen on an empty stomach: Advantages and disadvantages
- 5.2. Reception of collagen with food: Advantages and disadvantages
- 5.3. The combination of collagen with vitamin C: Why is it important?
- The combination of collagen with other additives and products
- 6.1. Collagen and hyaluronic acid: Synergy for the skin
- 6.2. Collagen and chondroitin/glucosamine: joint support
- 6.3. Collagen and B vitamins B: Strengthening effect
- 6.4. Collagen and antioxidants: protection against free radicals
- 6.5. Products rich in collagen: natural sources
- Contraindications and side effects of collagen
- 7.1. Allergic reactions to collagen
- 7.2. Problems with digestion: bloating, constipation, diarrhea
- 7.3. Individual intolerance to collagen
- 7.4. The influence of collagen on the kidneys and liver
- 7.5. Collagen and pregnancy/breastfeeding: consultation with a doctor
- How to choose a high -quality collagen?
- 8.1. Hydrolyzed collagen: what is it and why is it better?
- 8.2. Source of collagen: sea, bull, chicken, pork
- 8.3. Certification and laboratory studies of collagen
- 8.4. Colligen manufacturers and ratings
- 8.5. Composition of collagen: what should be and what should be avoided?
- Collagen reception course: duration and breaks
- 9.1. The optimal duration of the collagen reception course
- 9.2. The need for breaks between collagen courses
- 9.3. How to maintain the effect of collagen after the course of admission
- Myths and misconceptions about collagen
- 10.1. Collagen is not absorbed orally
- 10.2. Collagen is only for women
- 10.3. Collagen helps only if there are problems
- 10.4. Collagen is a miracle tool from all diseases
- Clinical studies of collagen: evidence base
- 11.1. Studies of the effect of collagen on the skin
- 11.2. Studies of the effect of collagen on the joints
- 11.3. Studies of the effect of collagen on hair and nails
- 11.4. Studies of the effect of collagen on muscle mass
- Questions and answers about collagen (FAQ)
- Conclusion
1. What is collagen and why is it needed?
Collagen is a fibrillar protein that forms the basis of the connective tissue of the body. It is the most common protein in the human body and animals, making up about 30% of the total mass of protein. Collagen plays a key role in maintaining the structural integrity and elasticity of various tissues, including skin, bones, cartilage, tendons, ligaments, blood vessels and internal organs. In fact, collagen can be represented as a kind of “glue”, which holds all parts of the body together.
Collagen functions in the body are extremely diverse and important for the health and normal functioning of the body:
- Support for the structure of the skin: Collagen is responsible for the elasticity, elasticity and moisture of the skin. It prevents the appearance of wrinkles, sagging of the skin and loss of tone. With age, the production of collagen naturally decreases, which leads to visible signs of aging.
- Strengthening bones: Collagen is an important component of bone tissue, ensuring its strength and resistance to fractures. It also promotes bone regeneration after injuries.
- Support for joints of the joints: Collagen is part of the cartilage fabric, which covers the joint surfaces and provides their smooth sliding. It helps reduce friction between bones, prevents cartilage damage and relieves pain in arthritis and other joint diseases.
- Strengthening ligaments and tendons: Collagen forms the basis of ligaments and tendons, ensuring their strength and elasticity. It helps to prevent stretching, gaps and other injuries.
- Improving the health of hair and nails: Collagen helps to strengthen hair and nails, making them more durable, shiny and resistant to fragility.
- Support for health of the cardiovascular system: Collagen is part of the walls of blood vessels, ensuring their elasticity and strength. It helps maintain normal blood pressure and prevents the development of atherosclerosis.
- Improving digestion: Collagen promotes the healing of the intestinal mucosa and improves the absorption of nutrients.
With age, the production of collagen in the body decreases, which leads to various health problems, including wrinkles, joint pain, deterioration in hair and nails. Therefore, taking collagen additives can be useful for maintaining health and slowing down aging processes.
2. Types of collagen and their features
There are at least 28 different types of collagen, each of which has its own unique structure and function. However, the most common and important for human health are the following types:
- Type and: The most common type of collagen in the body. It accounts for about 90% of the total collagen and is found in the skin, bones, tendons, ligaments, teeth and connective tissue. Type collagen provides the strength and elasticity of these tissues. It is especially important for the health of the skin, preventing the appearance of wrinkles and ensuring its elasticity.
- Type II: The main component of cartilage fabric. It provides strength and elasticity of cartilage, protecting the joints from damage. Type II collagen is often used to treat osteoarthritis and other joint diseases.
- Type III: Contained in the skin, muscles and blood vessels. It provides the elasticity and elasticity of these tissues. Type III collagen is often combined with type I collagen in additions for the skin, since they work synergically, improving its condition.
- Type IV: The main component of basal membranes that support cells and tissues. It plays an important role in filtering and transportation of substances. Type IV collagen is important for the health of kidneys and other organs.
- Type V: Contained in the hair, placenta and other fabrics. It is involved in the formation of cell membranes and the regulation of cellular growth.
Various types of collagen have different bioavailability and effectiveness for different purposes. For example, type II collagen obtained from chicken cartilage is often recommended to maintain joint health, while I and III collagen, obtained from bull or sea leather, is usually used to improve the condition of the skin, hair and nails.
When choosing a collagen additive, it is important to consider the type of collagen and its source in order to get the maximum benefit for health. Many additives contain a mixture of various types of collagen to ensure comprehensive support of the body.
3. Forms of collagen: powder, capsules, liquid collagen, chewing sweets, and their digestibility
Collagen is available in various forms, each of which has its advantages and disadvantages in terms of convenience, dosage and digestibility:
- Collagen in powder: One of the most popular and economical forms of collagen. The powder can be easily mixed with water, juice, smoothie or other drinks. It usually has no taste and smell, which makes it universal for use. The advantage of powder is the ability to easily adjust the dosage. The disadvantage may be the need for mixing and the presence of a measured spoon. The digestibility of collagen in powder is usually good, especially if it is a hydrolyzed collagen.
- Collagen in capsules: A convenient form of collagen for those who do not want to mix powder or taste collagen. Capsules are easy to take with you and take it at any time. The advantage is the exact dosage and the lack of the need for mixing. The disadvantage may be a higher cost compared to the powder and the need to swallow a few capsules to obtain the required dose. The digestibility of collagen in capsules is similar to the powder, provided that it is also hydrolyzed.
- Liquid collagen: It is a ready -made drink containing collagen. Liquid collagen often has added vitamins, minerals and other useful ingredients. The advantage is convenience and pleasant taste. The disadvantage may be a higher cost and the presence of preservatives and artificial additives. The digestibility of liquid collagen is considered high, since it is already in dissolved form.
- Collagen in chewing sweets: This is a relatively new form of collagen, which is especially popular among children and those who have difficulty swallowing capsules or powder. Chewing sweets have a pleasant taste and are easily absorbed. The advantage is convenience and pleasant taste. The disadvantage may be a high sugar content and artificial dyes. The digestibility of collagen in chewing sweets depends on the quality and shape of the collagen.
Collagen digestibility:
The digestibility of collagen is the body’s ability to break down collagen into smaller peptides and amino acids, which can be used to synthesize its own collagen. The hydrolyzed collagen, which is subjected to the hydrolysis process, breaks down into smaller peptides, which significantly improves its digestibility. Regardless of the form of collagen (powder, capsules, liquid), choose a hydrolyzed collagen for maximum benefit.
Factors affecting the digestibility of collagen:
- Peptides size: The smaller the size of the peptides, the better digestibility.
- Collagen source: Sea collagen is usually absorbed better than bullish or pork, thanks to the smaller size of molecules.
- The presence of vitamin C: Vitamin C is necessary for the synthesis of collagen, so its simultaneous intake improves digestibility.
- The condition of the digestive system: A healthy digestive system provides better assimilation of collagen.
4. The optimal dosage of collagen for various purposes
The optimal dosage of collagen depends on various factors, including the type of collagen, the form of release, age, general health and specific intake goals. In general, most studies show that the effective dosage of collagen is from 2.5 to 15 grams per day. However, to achieve specific results, different dosages may be required.
4.1. For the health of the skin: dosage and duration of admission
To improve the elasticity, moisture and elasticity of the skin, as well as to reduce wrinkles, it is recommended to take 2.5-10 grams of collagen per day. The most effective collagen of I and III types are considered.
- Dosage: 2.5-10 grams per day.
- Duration of admission: At least 8-12 weeks. To maintain the effect, it is recommended to take a collagen on an ongoing basis or courses with breaks.
- Recommendations: Combine the reception of collagen with vitamin C and hyaluronic acid to enhance the effect.
4.2. For joints and ligaments: dosage and duration of admission
To reduce joint pain, improve mobility and restore cartilage tissue, it is recommended to take 10-15 grams of collagen per day. Type II collagen is considered the most effective.
- Dosage: 10-15 grams per day.
- Duration of admission: At least 3-6 months. To achieve a persistent effect, a longer reception may be required.
- Recommendations: Combine the reception of collagen with chondroitin and glucosamine to enhance the effect.
4.3. For hair and nails: dosage and duration of admission
To strengthen hair and nails, improve their growth and reduce brittleness, it is recommended to take 2.5-5 grams of collagen per day. The most effective collagen of I and III types are considered.
- Dosage: 2.5-5 grams per day.
- Duration of admission: At least 3-6 months. To maintain the effect, it is recommended to take a collagen on an ongoing basis or courses with breaks.
- Recommendations: Combine the reception of collagen with biotin and other group B vitamins to enhance the effect.
4.4. For muscles and general condition of the body: dosage and duration of admission
To maintain muscle mass, improve metabolism and the general state of the body, it is recommended to take 10-15 grams of collagen per day.
- Dosage: 10-15 grams per day.
- Duration of admission: You can take it on an ongoing basis or rates with interruptions.
- Recommendations: Combine the reception of collagen with physical exercises and a balanced diet to achieve the maximum effect.
4.5. Collagen for athletes: needs and dosage
Athletes, especially those who are engaged in sports associated with the high load on the joints and ligaments, have an increased need for collagen. Collagen helps strengthen joints, ligaments and tendons, prevent injuries and accelerate recovery after training.
- Dosage: 15-20 grams per day.
- Recommendations: Take collagen before or after training for maximum benefit. Combine the reception of collagen with protein and other sports additives.
4.6. Collagen for the elderly: Features of admission
With age, the production of collagen in the body is significantly reduced, which leads to various health problems, including joint pain, deterioration in the condition of the skin and hair, and loss of muscle mass. Therefore, reception of collagen is especially important for the elderly.
- Dosage: 10-15 grams per day.
- Recommendations: Take collagen regularly to maintain the health of joints, skin, hair and muscles. Consult a doctor before taking collagen, especially if you have any chronic diseases.
5. Reception time of collagen: in the morning, afternoon, evening?
The question of when it is best to take collagen – in the morning, day or evening – is the subject of discussions. In fact, the time of receiving collagen is not crucial for its effectiveness. The main thing is to take collagen regularly and observe the recommended dosage. However, some factors can affect the digestibility and effectiveness of collagen, depending on the reception time.
5.1. Reception of collagen on an empty stomach: Advantages and disadvantages
Some experts recommend taking a collagen on an empty stomach, claiming that this improves its digestibility. When the stomach is empty, the collagen breaks down faster into peptides and amino acids, which are then absorbed into the blood.
- Advantages:
- Improved digestibility.
- Faster effect.
- Flaws:
- It can cause discomfort in the stomach in some people.
- Not suitable for people with a sensitive stomach.
5.2. Reception of collagen with food: Advantages and disadvantages
Receiving collagen with food can be more comfortable for people with a sensitive stomach. Food slows down the process of collagen splitting, which can reduce the risk of discomfort.
- Advantages:
- The lower risk of discomfort in the stomach.
- Suitable for people with a sensitive stomach.
- Flaws:
- Perhaps a little slow assimilation.
5.3. The combination of collagen with vitamin C: Why is it important?
Vitamin C plays a key role in the synthesis of collagen. It is necessary for the formation of stable collagen fibers. With a lack of vitamin C in the body, the synthesis of collagen is disturbed, which can reduce the effectiveness of taking collagen additives. Therefore, it is recommended to take collagen along with vitamin C or consume products rich in vitamin C, such as citrus fruits, kiwi, berries and vegetables.
- Recommendations:
- Take collagen along with 500-1000 mg of vitamin C per day.
- Use products rich in vitamin C.
6. A combination of collagen with other additives and products
Collagen can be combined with various additives and products to enhance its effect and achieve maximum health benefits.
6.1. Collagen and hyaluronic acid: Synergy for the skin
Hyaluronic acid is a natural humidifier contained in the skin and other tissues of the body. It has the ability to hold water, which makes the skin more moisturized, elastic and elastic. The combination of collagen and hyaluronic acid provides a synergistic effect, improving the condition of the skin, reducing wrinkles and increasing its moisture.
- Recommendations:
- Take collagen and hyaluronic acid together to achieve the maximum effect.
- Look for products that both ingredients contain.
6.2. Collagen and chondroitin/glucosamine: joint support
Chondroitin and glucosamine are components of cartilage that help protect the joints from damage and reduce inflammation. The combination of collagen with chondroitin and glucosamine provides comprehensive joint support, improving their mobility and reducing pain.
- Recommendations:
- Take collagen, chondroitin and glucosamine together to maintain joint health.
- It is especially recommended for people with osteoarthritis and other joint diseases.
6.3. Collagen and B vitamins B: Strengthening effect
B vitamins play an important role in metabolism and collagen synthesis. They help improve collagen digestibility and enhance its effect. Vitamins B6, B12 and BIOTIN are especially important.
- Recommendations:
- Take collagen along with a complex of B vitamins B.
- Use products rich in group B vitamins, such as meat, fish, eggs and green vegetables.
6.4. Collagen and antioxidants: protection against free radicals
Antioxidants, such as vitamin C, vitamin E, selenium and Coenzyme Q10, help protect collagen from damage caused by free radicals. Free radicals are unstable molecules that can damage the cells and tissues of the body, including collagen. The combination of collagen with antioxidants helps maintain its structure and function.
- Recommendations:
- Take collagen with antioxidants.
- Use products rich in antioxidants, such as fruits, vegetables and green tea.
6.5. Products rich in collagen: natural sources
Although collagen additives are a convenient way to obtain collagen, it can also be obtained from natural sources. Products rich in collagen include:
- Bone broth: This is one of the richest sources of collagen.
- Bird skin: The skin of chicken and turkey contains a large amount of collagen.
- Fish with bones: Canned fish, such as sardines, contains bones that are rich in collagen.
- Gelatin: Gelatin is a derivative of collagen, which can be used to prepare desserts and other dishes.
- Eggs: Egg membranes contain collagen.
7. Contraindications and side effects of collagen
Collagen is usually considered a safe addition, but some people may have side effects. Before taking collagen, it is recommended to consult a doctor, especially if you have any chronic diseases or allergies.
7.1. Allergic reactions to collagen
Collagen is obtained from various sources, including fish, poultry, pig and cattle. People with allergies to these products can experience allergic reactions to collagen additives. Symptoms of allergies can include leather rash, itching, urticaria, facial edema and difficulty breathing. If you have an allergy, choose a collagen received from a source that you do not have an allergy, and carefully read the composition of the product.
7.2. Problems with digestion: bloating, constipation, diarrhea
In some people, the intake of collagen can cause digestive problems, such as bloating, constipation or diarrhea. These side effects are usually light and pass on their own. To reduce the risk of digestive problems, start with a small dose of collagen and gradually increase it. It is also recommended to take collagen with food.
7.3. Individual intolerance to collagen
Some people may experience individual intolerance to collagen, even if they do not have allergies. Symptoms of intolerance can include discomfort in the stomach, nausea and headache. If you experience any unpleasant symptoms after taking collagen, stop taking it and consult your doctor.
7.4. The influence of collagen on the kidneys and liver
In rare cases, the intake of collagen in high doses can have a negative effect on the kidneys and liver. People with kidney or liver diseases should consult a doctor before taking collagen.
7.5. Collagen and pregnancy/breastfeeding: consultation with a doctor
There is not enough data on the safety of collagen during pregnancy and breastfeeding. Therefore, pregnant and lactating women are recommended to consult a doctor before taking collagen.
8. How to choose a high -quality collagen?
The choice of high -quality collagen is crucial for obtaining maximum health benefits. When choosing a collagen additive, several factors should be taken into account:
8.1. Hydrolyzed collagen: what is it and why is it better?
Hydrolyzed collagen is a collagen that was split into smaller peptides using the hydrolysis process. This facilitates its absorption by the body. Hydrolyzed collagen is also known as collagen peptides. When choosing a collagen supplement, give preference to a hydrolyzed collagen.
8.2. Source of collagen: sea, bull, chicken, pork
Collagen is obtained from various sources, each of which has its own advantages and disadvantages:
- Sea collagen: Get fish and bones of fish. It is considered one of the most easily assimilated types of collagen. Suitable for people with allergies to beef or pork.
- Bully collagen: Received from leather, bones and cartilage of cattle. Contains collagen of I and III types.
- Chicken collagen: Get from chicken cartilage. Contains type II collagen, which is especially useful for the joints.
- Pork collagen: Get from leather and bones of pigs. Contains collagen of I and III types.
8.3. Certification and laboratory studies of collagen
When choosing collagen, pay attention to the availability of certification and laboratory tests. Certification ensures that the product meets certain quality and safety standards. Laboratory studies confirm that the product does not contain heavy metals, pesticides and other harmful substances.
8.4. Colligen manufacturers and ratings
Before buying collagen, study the reviews and manufacturers’ reviews. This will help you make an idea of the quality of the product and the reputation of the manufacturer.
8.5. Composition of collagen: what should be and what should be avoided?
The collagen additive should have only collagen peptides and, possibly, vitamin C. Avoid products containing artificial dyes, flavors, preservatives and other harmful additives.
9. Cooperation course: duration and breaks
The duration of the collagen administration and the need for breaks depend on the purpose of administration and individual characteristics of the body.
9.1. The optimal duration of the collagen reception course
To achieve visible results, it is recommended to take collagen for 3-6 months. To maintain the effect, you can take a collagen on an ongoing basis or rates with interruptions.
9.2. The need for breaks between collagen courses
There are no strict recommendations regarding the need for breaks between collagen courses. Some experts believe that breaks allow the body to relax and avoid getting used. Others believe that the constant intake of collagen is more effective. You can experiment and choose the option that is right for you.
9.3. How to maintain the effect of collagen after the course of admission
To maintain the effect of collagen after the course of administration, it is necessary to continue to lead a healthy lifestyle, including a balanced diet, regular physical exercises and sufficient sleep. You can also continue to consume foods rich in collagen, such as bone broth and gelatin.
10. Myths and misconceptions about collagen
There are many myths and misconceptions about collagen, which can mislead consumers.
10.1. Collagen is not absorbed orally
This is not true. Hydrolyzed collagen is well absorbed by the body. It breaks down into peptides and amino acids, which are absorbed into the blood and are used to synthesize its own collagen.
10.2. Collagen is only for women
This is not true. Collagen is useful for both women and men. It helps to maintain the health of the skin, joints, bones, hair and nails in people of both sexes.
10.3. Collagen helps only if there are problems
This is not entirely true. Collagen can be useful for both prevention and treatment. It helps to prevent the appearance of wrinkles, joint pain and other problems associated with an age -related decrease in collagen production.
10.4. Collagen is a miracle tool from all diseases
This is an exaggeration. Collagen is not a panacea for all diseases. It can be useful for maintaining health and improving the condition of the skin, joints, bones, hair and nails, but will not replace the full treatment of serious diseases.
11. Clinical studies of collagen: evidence base
The effectiveness of collagen is confirmed by numerous clinical research.
11.1. Studies of the effect of collagen on the skin
Numerous studies have shown that the intake of collagen improves elasticity, moisture and elasticity of the skin, and also reduces wrinkles.
11.2. Studies of the effect of collagen on the joints
Studies have shown that the intake of collagen reduces joint pain, improves mobility and restores cartilage.
11.3. Studies of the effect of collagen on hair and nails
Studies have shown that the intake of collagen strengthens the hair and nails, improves their growth and reduces fragility.
11.4. Studies of the effect of collagen on muscle mass
Studies have shown that the intake of collagen can help increase muscle mass and strength, especially in combination with physical exercises.
12. Questions and answers about collagen (FAQ)
- Which collagen is better: sea or bull? Sea collagen is considered more easily absorbed, but both types of collagen are effective.
- Is it possible to take collagen during pregnancy? It is recommended to consult a doctor.
- How much collagen should be taken per day? From 2.5 to 15 grams, depending on the purpose of the reception.
- When is it better to take collagen: in the morning or in the evening? The reception time is not crucial.
- How long do you need to take collagen to see the result? At least 3-6 months.
- Are there any side effects from taking collagen? In rare cases, digestive problems or allergic reactions may occur.
- How to choose a high -quality collagen? Give preference to a hydrolyzed collagen with certification and laboratory tests.
- Is it possible to combine collagen with other additives? Yes, with vitamin C, hyaluronic acid, chondroitin and glucosamine.
13. Conclusion (Do not turn on)