Effective collagen additives: review and comparison

Effective collagen additives: review and comparison

Part 1: The basics of collagen and its role in the body

1. What is collagen? Collagen is the most common protein in the human body, which is about 30% of its total protein mass. It is the main structural component of the connective tissue, including the skin, bones, tendons, ligaments, cartilage, blood vessels and intestines. Its name comes from the Greek word “κόλλα” (kolla), which means “glue”, reflecting its function of “gluing” of various tissues of the body.

2. The structure of collagen: triple spiral. The collagen molecule consists of three polypeptide chains twisted together in the right triple spiral. Each chain consists of repeated amino acid sequences, mainly glycine, velse and hydroxyproline. Glycine is always in every third position of the sequence (Gly-XY), which provides a dense plexus of three chains and gives collagen its unique strength and stability. Hydroxyproline and hydroxilisine, derivatives of proline and lysine, respectively, play an important role in stabilizing the triple spiral through hydrogen ties.

3. Types of collagen: a variety of functions. There are at least 28 different types of collagen, each of which has a unique structure and performs specific functions in the body. The most common types:

   • Type and: The most common type, which makes up about 90% of the total collagen in the body. It is found in the skin, bones, tendons, ligaments, teeth and cornea of ​​the eye. Provides the strength and elasticity of tissues.
   • Type II: The main component of the cartilage, providing its depreciation properties and resistance to pressure.
   • Type III: Found in the skin, blood vessels and internal organs. Provides elasticity and support for fabrics. Often present with the type I collagen.
   • Type IV: The main component of basal membranes that support cells and tissues, as well as filter substances.
   • Type V: Found in the placenta, hair and some fabrics. Participates in the formation of collagen fibers of other types.

4. Collagen synthesis: complex process. Collagen synthesis is a complex multi -stage process that occurs inside cells called fibroblasts (in the skin, tendons and ligaments), osteoblasts (in bones) and chondrocytes (in cartilage). The process includes the following stages:

   • Transcription and broadcast: Genes encoding collagen circuits are transcribed to the MRNA, which is then broadcast in ribosomes for the synthesis of pro-alpha-specifics.
   • Post -Terrace Modification: Pro-alpha chapters are subjected to a number of modifications, including hydroxylating of the ivolin and lysine, as well as lizine glycosylation. These modifications require vitamin C as a cofactor.
   • The formation of a triple spiral: Three pro-alpha chapters gather together and form the triple spiral of the Preclargen.
   • Prokollagen secretion: The Procllagen molecule is secreted from the cell to the intercellular space.
   • Removing end peptides: Protease enzymes remove the end peptides of the Prokollagen, turning it into a tropollagen.
   • Formation of collagen fibrils: Tropollagen molecules are self -organized in collagen fibrils.
   • Fibrill Sviovanie: Liziloxidase enzymes form covalent transverse stitches between fibrils, ensuring the strength and stability of the collagen network.

5. Kollagen destruction: natural process. The destruction of collagen is a natural process that occurs constantly in the body. It is necessary for remodeling of tissues and removing the damaged collagen. The destruction of collagen is carried out by enzymes called matrix metal propriets (MMPS). MMPS breaks down collagen fibrils into smaller fragments, which are then removed by body cells.

6. Factors affecting the synthesis and destruction of collagen: The synthesis and destruction of collagen is influenced by various factors, including:

   • Age: With age, the synthesis of collagen decreases, and the destruction increases, which leads to a decrease in the density and elasticity of tissues.
   • Nutrition: The disadvantage of nutrients, such as vitamin C, Prain, Lizin and Copper, can reduce collagen synthesis.
   • Ultraviolet radiation: Ultraviolet radiation (UV) from the sun damages collagen fibers and increases the activity of MMPS, which leads to premature skin aging.
   • Smoking: Smoking reduces the synthesis of collagen and worsens the blood supply to tissues, which leads to damage to collagen.
   • Inflammation: Chronic inflammation increases MMPS activity and leads to collagen destruction.
   • Hormonal changes: A decrease in estrogen levels in women during menopause leads to a decrease in collagen synthesis in the skin.
   • Diseases: Some diseases, such as scleroderma and Elers Danlos syndrome, affect the synthesis and structure of collagen.

Part 2: Collagen additives: types, sources and advantages

7. Types of collagen additives: Collagen additives are available in various forms, each of which has its own characteristics:

   • Hydrolyzed collagen (collagen peptides): This is the most common form of collagen additive. Hydrolyzed collagen is obtained by enzymatic splitting of collagen molecules into smaller peptides, which are more easily absorbed by the body.
   • Gelatin: This is a denatured collagen obtained by cooking bones, skin and tendons of animals. Gelatin is used in the food industry, and can also be used as a collagen supplement. It is not as easily absorbed as a hydrolyzed collagen.
   • Non-unauthorized collagen type II (UC-II): This form of collagen contains intact type II collagen molecules. It is assumed that UC-II works through an immuno-mediated mechanism, reducing inflammation in the joints.

8. Collagen sources: Collagen additives are obtained from various sources:

   • Bully collagen: They are obtained from cows, mainly from leather, bones and tendons. Contains collagen I and III types.
   • Sea collagen: Received from fish, mainly from leather and scales. Contains mainly type I collagen. It is believed that the sea collagen has smaller peptides and is better absorbed, although the evidence of this is not always convincing.
   • Chicken collagen: Get from chicken cartilage. Contains mainly type II collagen.
   • Pork collagen: They are obtained from pigs, mainly from leather and bones. Contains collagen I and III types.
   • Vegan “collagen”: In fact, does not contain collagen. These are products containing amino acids and other nutrients necessary for the synthesis of collagen in the body.

9. Forms of release of collagen additives: Collagen additives are available in various forms:

   • Powder: The most common form that can be mixed with water, juice or other drinks.
   • Capsules: A convenient shape for those who do not like the taste of collagen.
   • Tablets: A less common form than capsules.
   • Liquid collagen: A more expensive form, but can have the best taste and ease of use.
   • Jelly Bean: A pleasant way to take collagen, but often contains added sugar.
   • Food enriched with collagen: Bars, drinks and other foods containing added collagen.

10. The mechanism of action of collagen additives: After administration, the hydrolyzed collagen is broken down in the digestive system into amino acids and small peptides. These peptides are absorbed in the bloodstream and can have various effects:

    • Construction blocks for collagen synthesis: Amino acids and peptides serve as building blocks for collagen synthesis in various body tissues.
    • Fibroblast stimulation: Some peptides contained in a hydrolyzed collagen can stimulate fibroblasts in the skin, chondrocytes in cartilage and osteoblasts in bones, increasing collagen synthesis.
    • Antioxidant action: Collagen and its peptides can have antioxidant properties, protecting the cells from damage to free radicals.
    • Anti -inflammatory action: Some studies show that collagen peptides can have anti -inflammatory properties.

11. Advantages of collagen additives: Collagen additives are advertised for a wide range of advantages, but it is important to remember that the scientific evidence of these advantages vary:

    • Skin health:
      • Improving the elasticity and moisture of the skin: Many studies show that taking collagen additives can improve the elasticity and moisturity of the skin, reduce wrinkles and dryness.
      • Slowing of the skin aging: Collagen additives can help slow down the aging of the skin by reducing the loss of collagen and supporting its structure.
    • Joint health:
      • Relief of joint pain: Some studies show that taking collagen additives can relieve joint pain, especially with osteoarthritis.
      • Improving the function of the joints: Collagen additives can improve joint function and reduce stiffness.
      • Support for cartilage: Type II collagen is the main component of cartilage, and its intake can help maintain the health of cartilage tissue.
    • Bone health:
      • Increase in bone density: Some studies show that taking collagen additives can increase the density of bones, especially in women in postmenopause.
      • Reduction of risk of fractures: Collagen additives can help reduce the risk of fractures, especially in people with osteoporosis.
    • Hair and nail health:
      • Strengthening hair and nails: Some studies show that taking collagen additives can strengthen hair and nails, reduce fragility and improve their growth.
    • Intestinal health:
      • Improving digestion: Collagen can help improve digestion and reduce the symptoms of inflammatory intestinal diseases.
      • Support for the intestinal mucosa: Collagen is an important component of the intestinal mucosa, and its technique can help maintain its health.
    • Muscle mass extension: Collagen contains amino acids necessary for the synthesis of muscle protein, and its intake can help increase muscle mass in combination with physical exercises.
    • Heart of heart: Collagen is an important component of blood vessels, and its intake can help maintain their health.

Part 3: Comparison of specific collagen additives

12. Criteria for comparing collagen additives: When choosing a collagen additive, the following factors should be taken into account:

    • Type of collagen: Select the type of collagen that meets your needs. For example, it is better to choose a type II collagen for joint health, and II and III collagen is for the health of the skin.
    • Collagen source: Consider your dietary preferences and possible allergies. For example, if you are allergic to fish, avoid sea collagen.
    • Output form: Choose the form of release, which is most convenient for you.
    • Portion size and dosage: Make sure that the portion size and dosage correspond to your needs and recommendations of the doctor.
    • The content of other ingredients: Pay attention to the content of other ingredients, such as vitamins, minerals and antioxidants.
    • Brand reputation and product quality: Choose an additive from a reliable brand with a good reputation and confirmed product quality.
    • Consumer reviews: Read the reviews of other consumers to find out about their experience of using the additive.
    • Price: Compare prices for various additives and select the one that corresponds to your budget.
    • Certification of third -party organizations: Look for products certified by third -party organizations such as NSF International or USP to make sure of their quality and safety.

13. Comparison of popular brands and products (examples that require updating in accordance with current market offers):

    • Vital Proteins Collagen Peptides: (Bully collagen I and III) A very popular brand offering a hydrolyzed collagen in powder. It dissolves well, has a neutral taste and is available in various versions, including options with the addition of vitamin C and hyaluronic acid. It is often found in reviews as an effective tool to improve the condition of the skin and hair.
    • NeoCell Super Collagen + C: (Bully collagen I and III) contains hydrolyzed collagen and vitamin C. Available in the form of tablets and powder. Vitamin C is important for collagen synthesis, which can increase the effectiveness of the additive.
    • Sports Research Collagen Peptides: (Bully collagen I and III) hydrolyzed collagen in powder. It has an Informed-Sport certificate, which guarantees the absence of prohibited substances. Suitable for athletes.
    • Great Lakes Gelatin Collagen Hydrolysate: (Bully collagen I and III) Another popular brand offering a hydrolyzed collagen in powder. It has a good ratio of price and quality.
    • Youtheory Collagen Advanced Formula: (Bull and chicken collagen I, II and III) contains a mixture of various types of collagen, as well as vitamin C and biotin. Suitable for supporting the health of the skin, hair, nails and joints.
    • Doctor’s Best Collagen Types 1 & 3 with Peptan: (Bully collagen I and III) contains a hydrolyzed Peptan collagen, which is allegedly highly bioavailability.
    • NOW Foods UC-II Undenatured Type II Collagen: (Type II chicken) contains UC-II, non-unauthorized type II collagen. Designed to support joint health. It is accepted in smaller doses than a hydrolyzed collagen.
    • Garden of Life Mykind Organics Vegan Collagen Builder: (Vegan “collagen”) contains a mixture of vitamins, minerals and plant extracts that support collagen synthesis in the body. Does not contain collagen.
    • Further Food Collagen Peptides: (Bully collagen I and III) is often advertised for its positive effect on the health of the intestine. Contains hydrolyzed collagen and other useful ingredients.

14. Detailed comparison of the characteristics of the additives (example):

Brand/product	Type of collagen	Source	Form	Dosage to a portion	Other ingredients	Certification	Reviews (general)	Price (approximately)
Vital Proteins Collagen Peptides	I & III	Whip	Powder	20 g	No	–	Positive: Improving the skin, hair, nails. Negative: taste, can cause bloating	$$
NeoCell Super Collagen + C	I & III	Whip	Tablets	6 g	Vitamin C.	–	Positive: Improving the skin, hair. Negative: tablet size, efficiency	$$
Sports Research Collagen Peptides	I & III	Whip	Powder	11 g	No	Informed-Sport	Positive: It dissolves well, without smell.	$$
NOW Foods UC-II	II	Chicken	Capsules	40 mg	No	–	Positive: Improving the condition of the joints. Negative: not effective for everyone	$$$
Garden of Life Vegan Builder	–	Vegetable	Powder	–	Vitamins, minerals	USDA Organic	Positive: Suitable for vegans. Negative: effectiveness compared to collagen	$$$

(Note: Prices and availability of products may change. This section requires a constant update.)

Part 4: Scientific research and evidence base

15. Key studies of the effectiveness of collagen additives for the health of the skin: There are a significant number of studies devoted to the effect of collagen additives on the health of the skin. Many of them demonstrate positive results:

    • Improving skin elasticity: Randomized controlled studies showed that taking collagen peptides can significantly improve skin elasticity, especially in women over 35 years old.
    • Reducing wrinkles: Some studies have shown that taking collagen additives can reduce the depth and number of wrinkles.
    • Improving skin moisture: Collagen additives can help increase skin moisture, reducing dryness and peeling.
    • Increase in collagen density in the skin: The skin biopsy showed that taking collagen peptides can increase the density of collagen in the skin.
    • Systematic reviews and meta analyzes: Several systematic reviews and meta-analyzes of research have shown that taking collagen additives can have a positive effect on the health of the skin, especially in relation to elasticity and moisture.

16. Key studies of the effectiveness of collagen joints for joint health: Studies of the influence of collagen additives on joint health also provide promising results:

    • Relief of pain in osteoarthritis: Many studies have shown that taking collagen additives can relieve pain in osteoarthritis, especially in the knees.
    • Improving the function of the joints: Collagen additives can improve the function of the joints by reducing stiffness and increasing mobility.
    • Reducing the consumption of painkillers: Some studies have shown that taking collagen additives can reduce the need for painkillers for osteoarthritis.
    • Support for cartilage: Studies on animals and in vitro showed that collagen peptides can stimulate the synthesis of collagen in cartilage.
    • UC-II (non-veinatured type II collagen): Some studies have shown that UC-II can be more effective for alleviating pain and improving joint function than glucosamine and chondroitin.

17. Key studies of the effectiveness of collagen additives for bone health: Studies of the influence of collagen additives on bone health are still limited, but some of them show positive results:

    • Increase in bone density: Some studies have shown that taking collagen additives can increase bone density, especially in women in postmenopause.
    • Reduction of risk of fractures: Collagen additives can help reduce the risk of fractures, especially in people with osteoporosis.
    • Improving markers of bone metabolism: Collagen additives can improve bone metabolism markers indicating an increase in bone synthesis.

18. Review of existing meta analyzes and systematic reviews: Met-analyzes and systematic reviews combine the results of several studies to obtain a more accurate assessment of the effectiveness of collagen additives. In general, these reviews confirm that collagen supplements can have a positive effect on the health of the skin, joints and, possibly, bones. However, it is necessary to conduct additional research to confirm these results and determine the optimal dosages and duration of admission.

19. Restrictions on existing studies: It is important to take into account the restrictions of existing collagen additive studies:

    • Small sample size: Many studies have a small sample size, which reduces their statistical power.
    • Various research designs: Studies use various designs, dosages and duration of admission, which complicates the comparison of the results.
    • The bias of researchers: Some studies are financed by collagen additive manufacturers, which can lead to the bias of the results.
    • Lack of placebo-controlled research: Not all studies use placebo-control, which complicates the definition of the true effect of collagen additives.
    • Lack of long -term research: Most studies have a short duration, and there are not enough data on the long -term effects of taking collagen additives.

Part 5: safety, side effects and recommendations for use

20. Collagen additive safety: Collagen additives are usually considered safe for most people. However, like any additive, some people may have side effects.

21. Possible side effects: The most common side effects of collagen additives:

    • Digestive problems: Some people may have digestive problems, such as bloating, gases, constipation or diarrhea.
    • Allergic reactions: In people with allergies, allergic reactions can occur to the source of collagen (for example, fish or cows), such as itching, rash or edema.
    • Unpleasant taste: Some people may experience an unpleasant taste in their mouths after taking collagen additives.
    • Hypercalcemia: Addresses containing sea collagen may contain calcium. Excessive calcium consumption can lead to hypercalcemia (an increased level of calcium in the blood).

22. Interaction with drugs: Collagen additives can interact with some drugs, such as:

    • Anticoagulants: Collagen can enhance the effect of anticoagulants (drugs that thin blood), increasing the risk of bleeding.
    • Nonsteroidal anti -inflammatory drugs (NSAIDs): Collagen can increase the risk of side effects of NSAIDs, such as stomach ulcers.

23. Contraindications: Collagen additives are not recommended:

    • Pregnant and lactating women: There is not enough data on the safety of taking collagen additives with pregnant and lactating women.
    • People with allergies to the source of collagen: People with allergies to fish, cows or other sources of collagen should avoid taking appropriate additives.
    • People with kidney diseases: People with kidney diseases should consult a doctor before taking collagen additives, as they may contain phosphorus, which can be harmful to the kidneys.

24. Dosage recommendations: The recommended dosage of collagen additives varies depending on the type of collagen, form of release and individual needs. It is usually recommended to take from 10 to 20 grams of hydrolyzed collagen per day. For UC-II, the dosage is usually 40 mg per day. It is important to follow the instructions on the product label and consult a doctor to determine the optimal dosage for you.

25. How to take collagen supplements to achieve maximum efficiency:

    • Take on an empty stomach: Reception of collagen additives on an empty stomach can improve their absorption.
    • Combine with vitamin C: Vitamin C is necessary for collagen synthesis, so its reception, along with collagen additives, can increase their effectiveness.
    • Be consistent: To achieve visible results, it is necessary to take collagen additives regularly for several months.
    • Combine with a healthy lifestyle: Collagen additives are most effective in combination with a healthy lifestyle, including a balanced diet, regular physical exercises and sufficient sleep.
    • Power supporting collagen synthesis: Use products rich in amino acids (meat, fish, eggs, legumes), vitamin C (citrus fruits, berries, pepper), a rabbi (eggs, dairy products, mushrooms) and copper (nuts, seeds, seafood).

26. The importance of consulting a doctor: Before taking collagen additives, it is recommended to consult a doctor, especially if you have any diseases or you take medications. The doctor can help you determine whether collagen additives are suitable for you, and give recommendations for dosage and duration of admission.

Part 6: alternatives to collagen additives and integrated approach

27. Alternative ways to stimulate collagen synthesis: In addition to taking collagen additives, there are other ways to stimulate collagen synthesis in the body:

    • Nutrition, rich in nutrients necessary for the synthesis of collagen: The use of products rich in vitamin C, pro -Kinin, lysine and copper can support the synthesis of collagen.
    • Sun protection: Avoid excessive exposure to ultraviolet radiation, which damages collagen fibers. Use a high SPF sunscreen.
    • Refusal of smoking: Smoking reduces the synthesis of collagen and worsens the blood supply to the tissues.
    • Inflammation control: Chronic inflammation increases MMPS activity and leads to collagen destruction. Support a healthy lifestyle and use products with anti -inflammatory properties.
    • Retinoids: Retinoids, such as TRASTINOin, stimulate collagen synthesis in the skin and reduce wrinkles. (Use as prescribed by a doctor).
    • Aesthetic medicine procedures: Some procedures of aesthetic medicine, such as laser rejuvenation, micronidling and chemical peels, stimulate the synthesis of collagen in the skin.

28. Food that stimulates collagen production:

    • Bone broth: Contains collagen, amino acids and other nutrients necessary for the synthesis of collagen.
    • Berries: We are rich in vitamin C and antioxidants that protect collagen from damage.
    • Citrus: Rich in vitamin S.
    • Dark green vegetables: Contain vitamin C and other antioxidants.
    • Garlic: Contains sulfur, which is necessary for the synthesis of collagen.
    • Eggs: Rich in Proilin and Lizin.
    • Fish: Contains omega-3 fatty acids that have anti-inflammatory properties.

29. Integrated approach to maintaining collagen health: The most effective way to maintain the health of collagen is an integrated approach that combines the use of collagen additives (if necessary) with a healthy lifestyle, proper nutrition and protection from factors that destroy collagen.

30. Prospects for further research: Further studies are needed for a more complete understanding of the effectiveness of collagen additives, determining the optimal dosages and duration of administration, as well as studying their influence on various aspects of health. In particular, long -term research and research are needed, comparing various types of collagen and forms of release.

31. Final thoughts: Collagen additives can be a useful addition to a healthy lifestyle to maintain health, joints and bones. However, it is important to remember that they are not a panacea and are most effective in combination with proper nutrition, regular physical exercises and protection against factors that destroy collagen. Always consult a doctor before taking collagen additives.