Plant collagen: myth or reality and the best dietary supplements
Collagen: the basis of health and beauty
Collagen is a fibrillar protein that forms the basis of connective tissue in the human body and animals. It is the most common protein in the body, providing the structure, elasticity and strength of the skin, bones, cartilage, tendons, ligaments, blood vessels and other tissues. Collagen acts as a kind of “glue”, holding the cells together and supporting their functionality.
Types of collagen:
There are many types of collagen, each of which performs a specific function in the body. The most common types:
- Type and: The most common type is contained in the skin, bones, tendons, ligaments and teeth. Provides strength and elasticity.
- Type II: The main component of cartilage. Provides shock absorption and flexibility of the joints.
- Type III: Contained in the skin, blood vessels and internal organs. Supports elasticity and structure.
- Type IV: The main component of basal membranes that support the structure of tissues and organs.
- Type V: Contained in the hair, placenta and cell surfaces.
Collagen functions in the body:
- Support for the health of the skin: Collagen provides elasticity, elasticity and moisturism of the skin, reducing the appearance of wrinkles and supporting a young look.
- Strengthening joints and bones: Collagen supports the structure of cartilage and bones, reducing the risk of developing osteoarthritis and other joint diseases.
- Improving the health of hair and nails: Collagen strengthens the hair and nails, making it stronger and less brittle.
- Support for health of the cardiovascular system: Collagen strengthens the walls of blood vessels, improving blood circulation and reducing the risk of developing cardiovascular diseases.
- Improving intestinal health: Collagen can help restore the intestinal mucosa, improving digestion and reducing the risk of developing inflammatory diseases of the intestine.
- Acceleration of wound healing: Collagen plays an important role in the healing process of wounds, stimulating the formation of new tissues and accelerating regeneration.
Collagen synthesis and factors affecting its reduction:
The human body is able to independently synthesize collagen from amino acids obtained from food. However, with age, as well as under the influence of various factors, such as:
- Age: With age, the production of collagen in the body gradually decreases, which leads to wrinkles, loss of skin elasticity, joint pain and other problems.
- Ultraviolet radiation: Excessive exposure to sunlight destroys collagen in the skin, accelerating the aging process.
- Inal meals: The lack of protein, vitamins and minerals necessary for the synthesis of collagen can lead to a decrease in its production.
- Smoking: Smoking damages collagen in the skin and other tissues, accelerating the aging process and increasing the risk of developing various diseases.
- Stress: Chronic stress can negatively affect the production of collagen.
- Some diseases: Some diseases, such as autoimmune diseases and genetic disorders, can lead to a decrease in collagen production.
Plant collagen: myth or reality?
Strictly speaking, “plant collagen” in the sense in which the animal collagen exists does not exist. Collagen is a protein specific to the animal world. Plants do not produce collagen. However, the term “plant collagen” is often used for marketing purposes to indicate products containing substances that can stimulate collagen production in the body or simulate some properties of collagen.
What is a “vegetable collagen” in reality?
Products advertised as “plant collagen,” as a rule, contain:
- Amino acids: Amino acids are construction protein blocks, including collagen. Plant sources of amino acids can provide the body with the necessary components for collagen synthesis.
- Vitamin C: Vitamin C is necessary for collagen synthesis. It is involved in the process of hydroxylation of proline and lysine, amino acids necessary for the formation of a stable structure of collagen.
- Silicon: Silicon plays a role in the synthesis of collagen and maintaining its structure. It helps strengthen connective tissue and improve skin elasticity.
- Antioxidants: Antioxidants protect collagen from damage by free radicals, which can destroy its structure and accelerate the aging process. Antioxidants include vitamin E, beta-carotene and polyphenols.
- Polisaccharides: Some polysaccharides, such as hyaluronic acid, have moisturizing properties and can help improve the skin condition.
- Plant extracts: Some plant extracts, such as Asian Centella extract, can stimulate collagen production and improve the skin condition.
Advantages of “plant collagen”:
- Suitable for vegetarians and vegans: “Plant collagen” is an alternative to an animal collagen for people who adhere to a vegetarian or vegan diet.
- Safety: “Plant collagen” is usually well tolerated and does not cause allergic reactions.
- Contains beneficial nutrients: “Plant collagen” often contains vitamins, minerals and antioxidants that are useful for the health of the skin and the whole organism.
- Environmental friendliness: The production of “plant collagen” is usually more environmentally friendly than the production of animal collagen.
Disadvantages of “plant collagen”:
- Does not contain a finished collagen: “Plant collagen” does not contain a ready -made collagen, but only substances that stimulate its production in the body. The effectiveness of these substances can vary depending on the individual characteristics of the body.
- Less studied: The effectiveness of “plant collagen” is less studied than the effectiveness of animal collagen.
- May contain additives: Some products advertised as “plant collagen,” may contain additives that are not healthy.
Animal collagen: sources and advantages
An animal collagen is obtained from leather, bones and cartilage animals such as cattle, pigs and fish. It is the most common source of collagen in additions and cosmetic products.
Types of animal collagen:
- Bully collagen: Received from cattle. Contains mainly types of I and III collagen.
- Pork collagen: Get from pigs. Contains mainly types of I and III collagen.
- Sea collagen: Get from fish. Contains mainly type I collagen. Sea collagen is often considered more bioavailable than bullish or pork collagen.
Advantages of the animal collagen:
- Contains the finished collagen: An animal collagen contains a finished collagen, which is easily absorbed by the body.
- High efficiency: The effectiveness of animal collagen has been well studied and proved by numerous studies.
- A variety of types of collagen: An animal collagen is available in various types, which allows you to choose a product that is most suitable for specific needs.
Disadvantages of animal collagen:
- Not suitable for vegetarians and vegans: An animal collagen is not suitable for people who adhere to a vegetarian or vegan diet.
- The risk of allergic reactions: An animal collagen can cause allergic reactions in some people.
- Ethics questions: The production of animal collagen can cause ethics related to animal well -being.
How to stimulate collagen production naturally:
In addition to taking additives, the production of collagen can be stimulated naturally, observing the following recommendations:
- Balanced nutrition: Use enough protein, vitamins and minerals necessary for collagen synthesis. Include in your diet products rich in vitamin C (citrus fruits, berries, pepper), amino acids (meat, fish, eggs, legumes) and silicon (oats, bananas, green beans).
- Sun protection: Avoid excessive exposure to sunlight and use high SPF sunscreen.
- Refusal of smoking: Smoking damages collagen and accelerates the aging process.
- Moderate physical activity: Regular physical activity stimulates the production of collagen and improve the general state of health.
- Reducing stress: Chronic stress negatively affects the production of collagen. Practice relaxation methods such as yoga, meditation or breathing exercises.
The choice of dietary supplements to stimulate collagen production: what to pay attention to:
If you decide to take supplements to stimulate collagen production, it is important to choose a high -quality and effective product. Pay attention to the following factors:
- Composition: The dietary supplement should contain ingredients that stimulate collagen production, such as vitamin C, amino acids, silicon and plant extracts.
- Dosage: The dosage of the ingredients should be sufficient to achieve the desired effect.
- Output form: Bades are available in various forms of release, such as capsules, tablets, powders and fluids. Choose a form that is most convenient for you.
- Manufacturer: Choose products of famous and reliable manufacturers with a good reputation.
- Reviews: Read the reviews of other consumers to find out about their experience of using the product.
- Certification: Make sure that the dietary supplement is certified and complies with quality standards.
The best dietary supplement to stimulate collagen production (examples):
Examples of dietary supplements are given exclusively for illustrative purposes and are not a recommendation for purchase. Before using any additives, consult your doctor.
- Bad with vitamin C and amino acids: These additives contain the necessary components for collagen synthesis. Vitamin C is an important cofactor in the process of collagen synthesis, and amino acids are construction protein blocks.
- Bad with silicon: Silicon plays a role in maintaining the structure of collagen and strengthening connective tissue.
- Diet with plant extracts: Some plant extracts, such as Asian Centella extract, can stimulate collagen production and improve the skin condition.
- Complex dietary supplements: These additives contain a combination of various ingredients that synergestically affect the production of collagen.
- Bad with hyaluronic acid: Hyaluronic acid has moisturizing properties and can help improve the condition of the skin. It is often combined with other components to stimulate collagen production.
Examples of plant ingredients used in dietary supplements to stimulate collagen production:
- Asian centella extract (Gotu Kola): Stimulates collagen synthesis, improves microcirculation and promotes wound healing.
- Pomegranate extract: It has antioxidant properties, protects collagen from damage and stimulates its production.
- Green tea extract: Contains polyphenols that have antioxidant and anti -inflammatory properties, protect collagen from destruction and improve skin elasticity.
- Extract of grape seeds: It has antioxidant properties, strengthens blood vessels and improves blood circulation, which contributes to better skin nutrition and collagen synthesis.
- Calcium ascorbate (vitamin C): It is necessary for the synthesis of collagen, participates in the hydroxylating of the proline and lysine, strengthens immunity and has antioxidant properties.
Important comments:
- Before taking any dietary supplements, you need to consult a doctor, especially if you have any diseases or you take other medicines.
- Bades are not a replacement for a balanced diet and a healthy lifestyle.
- The effectiveness of dietary supplements can vary depending on the individual characteristics of the body.
- Do not exceed the recommended dosage of dietary supplements.
- Carefully read the composition of dietary supplements to avoid allergic reactions.
Alternative approaches to improving the condition of the skin and connective tissue:
In addition to additives and diets, there are other methods that can help improve the condition of the skin and connective tissue:
- Cosmetic procedures: Various cosmetic procedures, such as laser rejuvenation, microdermabrase and chemical peeling, can stimulate collagen production and improve the skin condition.
- Collagen injections: Collagen injections can temporarily fill in wrinkles and improve the contours of the face.
- Massage: Massage stimulates blood circulation and lymphatic drainage, improving the nutrition of the skin and connective tissue.
- Physiotherapy: Physiotherapy can help improve the flexibility of the joints and strengthen the muscles, which helps maintain the health of connective tissue.
Conclusion:
Despite the fact that the term “plant collagen” can mislead, plant components play an important role in stimulating the synthesis of collagen in the body. It is important to understand that a plant collagen does not contain a finished collagen, but provides the necessary substances for its production. A balanced diet, a healthy lifestyle and properly selected dietary supplements can help maintain the health of the skin, joints and other tissues containing collagen. Before taking any additives, you need to consult a doctor.