Which dietary supplement to choose: expert advice

Which dietary supplement of collagen to choose: expert advice.

I. What is collagen and why do we need it?

Collagen is the most common protein in the human body, which is about 30% of the total mass of protein. It is the main building material of the connective tissue, ensuring its strength and elasticity. You can imagine it as a kind of “glue” that holds our cells together. Collagen plays a crucial role in the structure and functioning of various organs and tissues, including skin, bones, joints, ligaments, cartilage, tendons, blood vessels and even intestines.

Collagen functions are diverse and critical for maintaining health and youth:

• Maintaining elasticity and skin elasticity: Collagen provides the skin with density, elasticity and smoothness. With age, the production of collagen decreases, which leads to wrinkles, dryness and loss of elasticity.
• Strengthening bones: Collagen forms the basis of bone tissue, giving it strength and resistance to fractures. The lack of collagen can increase the risk of osteoporosis.
• Support for joints of joints and cartilage: Collagen is the main component of cartilaginous tissue, which provides shock absorption of the joints and prevents their wear. Collagen deficiency can lead to joint pain, arthritis and other degenerative diseases.
• Strengthening ligaments and tendons: Collagen provides the strength and elasticity of the ligaments and tendons connecting the muscles to the bones. This is important for maintaining mobility and preventing injuries.
• Support for the health of blood vessels: Collagen is part of the walls of blood vessels, providing their elasticity and strength. This is important for maintaining normal blood circulation and preventing the development of cardiovascular diseases.
• Maintaining intestinal health: Collagen helps strengthen the walls of the intestines and prevent the “holey intestine” (high intestinal permeability syndrome), which can lead to various health problems.
• Improving the condition of hair and nails: Collagen helps strengthen hair and nails, making them healthier and shiny.

With age, the production of collagen naturally decreases, starting from about 25 years. This process is aggravated by various factors, such as:

• Solar radiation: Ultraviolet radiation destroys collagen in the skin.
• Smoking: Smoking disrupts the synthesis of collagen and accelerates its destruction.
• Inal meals: The lack of necessary nutrients, such as vitamin C, amino acids and minerals, can adversely affect the production of collagen.
• Stress: Chronic stress can contribute to the destruction of collagen.
• Environmental pollution: Polluted air and water can have a negative effect on collagen production.

Collagen deficiency can be manifested by various symptoms, including:

• The appearance of wrinkles and the loss of skin elasticity.
• Joint pain and limitation of mobility.
• The weakness and fragility of bones.
• Problems with digestion.
• Hair loss and fragility of nails.

In this regard, taking collagen additives is becoming an increasingly popular way to maintain health and youth. However, in order to get the maximum benefit from taking collagen, it is important to choose the right supplement, taking into account the various factors that we will consider later.

II. Types of collagen: what is the difference and what type to choose?

There are many different types of collagen, but the most common and studied are the types of I, II and III. Each type of collagen has its own characteristics and performs specific functions in the body. Understanding the differences between the types of collagen will help you choose an additive that is most suitable for your specific goals.

• Type I collagen: This type of collagen is the most common in the body and is about 90% of the total collagen. It is found in the skin, bones, tendons, ligaments, teeth and other connective tissues. Type I collagen provides the strength and elasticity of these tissues. Addresses of type I collagen are usually recommended to improve the condition of the skin, hair and nails, as well as to strengthen bones. Sources of collagen type I are fish (sea collagen) and cattle (bull -cloud collagen).

• Type II collagen: This type of collagen is the main component of cartilage, which provides joint shock. It is contained in the joints, spine and eyes. Type II collagen helps maintain joint health, reduce pain and inflammation, as well as improve mobility. Addresses of type II collagen are usually recommended for people suffering from arthritis, osteoarthritis and other joint diseases. The source of type II collagen is chicken cartilage.

• Type III collagen: This type of collagen is found in the skin, muscles, blood vessels and other organs. He plays an important role in maintaining the elasticity and strength of these tissues. Type III collagen is often found in combination with a collagen type I and helps to improve the condition of the skin, hair and nails. The source of type III collagen is cattle (bullish collagen).

In addition to these three main types, there are other types of collagen, such as type IV (contained in basal membranes) and type V (contained in the hair and placenta). However, additives with these types of collagen are less common and usually used for specialized purposes.

To choose the most suitable type of collagen, determine your main goals.

• To improve the condition of the skin, hair and nails: It is recommended to choose additives containing a collagen type I and/or type III. Sea collagen (type I) is often considered the most effective for these purposes, since it is better absorbed by the body.
• To maintain joint health: It is recommended to choose additives containing type II collagen. Pay attention to additives containing non-neaturated collagen type II (UC-II), which, as the studies have shown, is more effective for reducing joint pain and improving mobility.
• To strengthen bones: It is recommended to choose additives containing a collagen type I.

Some collagen additives contain a mixture of various types of collagen. Such additives can be useful for comprehensive maintenance of health, but it is important to consider that the effectiveness of each type of collagen in the mixture can be lower than when taking a separate additive.

III. Collagen forms: powder, capsules, liquids, chewing sweets – which is better?

Collagen is available in various forms, each of which has its own advantages and disadvantages. The choice of the form of collagen depends on your personal preferences, convenience and speed of assimilation.

• Collagen powder: This is one of the most common and economical forms of collagen. Collagen powder usually does not have taste and smell and easily dissolves in water, juice, smoothie or other drinks. The advantage of collagen powder is the ability to easily adjust the dosage and mix it with other useful additives, such as vitamins and minerals. The disadvantage may be the need for preliminary breeding, which may not always be convenient.

• Collagen capsules: Collagen capsules are a convenient and practical form for taking collagen. They swallow easily and do not require preliminary preparation. Collagen capsules are ideal for people who do not like the taste of collagen or want to avoid the need to mix powder with drinks. The disadvantage may be a limited dosage, since the amount of collagen in one capsule is usually fixed.

• Liquid collagen: Liquid collagen is usually represented in the form of a concentrated solution, which can be used directly or diluted with water. Many manufacturers add various taste additives to the liquid collagen to make it more pleasant. The advantage of liquid collagen is the rapid absorption of the body. The disadvantage may be a higher price and the presence of artificial additives.

• Chewing sweets with collagen: Chewing sweets with collagen are a pleasant and convenient form for taking collagen, especially for people who do not like to swallow tablets or capsules. They have a pleasant taste and are easily chewing. The disadvantage may be a high sugar content and artificial additives.

When choosing a form of collagen, consider the following factors:

• Convenience: What form of collagen is most convenient for you in everyday life? If you often travel, then capsules or chewing sweets can be more convenient than powder.
• Taste: If you are sensitive to taste, then choose a tasteless powder of collagen or capsule.
• Composition: Pay attention to the composition of the additives. Avoid additives with a high sugar content, artificial flavors, dyes and preservatives.
• Price: The price of collagen can vary depending on the shape, type and brand. Compare the prices of various products and select the most optimal option.
• Absorption: Liquid collagen and hydrolyzed collagen (collagen peptides) are usually absorbed by the body better than a regular collagen in powder.

IV. Hydrolyzed collagen (collagen peptides): What is it and why is it better?

The hydrolyzed collagen, also known as collagen peptides, is a form of collagen, which was split into smaller fragments of protein. This hydrolysis process facilitates the absorption of collagen by the body.

Advantages of hydrolyzed collagen:

• Improved digestibility: Collagen molecules are too large to easily be absorbed by the body. Hydrolysis breaks down collagen molecules into smaller peptides, which are easily absorbed in the intestines and enter the bloodstream.
• Higher bioavailability: Due to the improved digestibility, the hydrolyzed collagen has higher bioavailability, that is, most of the collagen that you take really enters the body tissues and has a positive effect.
• Fatherer action: Thanks to a faster assimilation, a hydrolyzed collagen can have a faster effect than a conventional collagen.
• Best solubility: The hydrolyzed collagen is better dissolved in water, which makes it more convenient for use in drinks and other products.

The process of hydrolysis usually includes the use of enzymes or acids to split collagen molecules. The quality of hydrolysis can affect the size of the peptides and, therefore, the digestibility of collagen. Choose products from reliable manufacturers that use high -quality hydrolysis methods.

Most studies on the effectiveness of collagen were carried out using hydrolyzed collagen. These studies have shown that a hydrolyzed collagen can have a positive effect on the condition of the skin, joints, bones and other tissues.

When choosing a collagen additive, pay attention to the presence of a “hydrolyzed collagen” or “collagen peptides” on the packaging. This means that the collagen was subjected to the hydrolysis process and will be better absorbed by the body.

V. Sources of collagen: sea, bull, chicken – which is better?

Collagen is obtained from various sources, including animals and fish. The most common sources of collagen are:

• Sea collagen: Sea collagen is obtained from leather and bones of fish, such as cod, salmon and tilapia. It contains mainly collagen type I and is considered one of the most easily digestible types of collagen due to the small size of molecules. Sea collagen is often recommended to improve the condition of the skin, hair and nails. It can also be a good option for people with allergies to other sources of collagen, such as beef or chicken. However, sea collagen can be more expensive than other types of collagen. When choosing a sea collagen, pay attention to the environmental friendliness of production and make sure that the fish used to produce collagen is caught from environmentally friendly areas.

• Bully collagen (beef collagen): Bully collagen is obtained from leather, bones and tendons of cattle. It contains mainly collagen types I and III. Bully collagen is an affordable and effective source of collagen for maintaining the health of the skin, bones and joints. When choosing bulls of collagen, pay attention to ensuring that the animals from which the collagen is obtained are kept on a free walk and eat grass. This guarantees the higher quality of collagen and the absence of harmful substances.

• Chicken collagen: Chicken collagen is obtained from chicken cartilage. It contains mainly collagen type II and is recommended to maintain joint health. Chicken collagen can be useful for people suffering from arthritis, osteoarthritis and other joint diseases. Pay attention to additives containing non-neaturated collagen type II (UC-II), which, as the studies have shown, is more effective for reducing joint pain and improving mobility.

The choice of a collagen source depends on your personal preferences, goals and possible allergic reactions.

• If your main goal is to improve the condition of the skin, hair and nails: It is recommended to choose a sea collagen or bull -cloud collagen (types I and III).
• If your main goal is to maintain joint health: It is recommended to choose a chicken collagen (type II) or bull -cloud collagen (which also contains collagen useful for the joints).
• If you are allergic to beef or chicken: It is recommended to choose sea collagen.

Regardless of the chosen source of collagen, make sure that the product is received from a reliable manufacturer and meets quality standards.

VI. Additional ingredients in collagen additions: what to look for and what to avoid?

Many collagen additives contain additional ingredients that can enhance collagen or provide additional health benefits. It is important to carefully study the composition of the additives and choose products containing useful ingredients and not containing harmful substances.

Useful additional ingredients in the addition of collagen:

• Vitamin C: Vitamin C is an important cofactor for collagen synthesis. It is necessary for the transformation of the prophecy and lysine into hydroxyproline and hydroxylizin, which are the main components of collagen. Adding vitamin C in the addition of collagen can improve its effectiveness.
• Hyaluronic acid: Hyaluronic acid is a natural component of the skin, which helps retain moisture and ensures its elasticity. Adding hyaluronic acid in the addition of collagen can enhance its moisturizing effect and improve the condition of the skin.
• Biotin: Biotin (vitamin B7) is necessary for the health of hair and nails. Adding biotin in the addition of collagen can strengthen hair and nails and make it healthier.
• Zinc: Zinc is an important mineral that plays a role in the synthesis of collagen and wound healing. Adding zinc in the addition of collagen can improve the condition of the skin and accelerate the healing of damage.
• Copper: Copper is necessary for the formation of transverse ties in the collagen, which provide its strength. Adding copper to the addition of collagen can strengthen collagen fibers and improve the condition of the tissues.
• Silicon: Silicon is an important mineral for bone health and connective tissue. The addition of silicon in the addition of collagen can strengthen bones, joints and ligaments.
• Antioxidants (vitamin E, selenium, coenzyme Q10, etc.): Antioxidants protect collagen from damage to free radicals and contribute to its preservation. Adding antioxidants in the addition of collagen can extend the collagen service life in the body and improve its effectiveness.

Ingredients that should be avoided in collagen additions:

• Sahar: Many chewing sweets and liquid forms of collagen contain a large amount of sugar. High sugar consumption can adversely affect the health of the skin and accelerate the aging process.
• Artificial flavors and dyes: Artificial flavors and dyes can cause allergic reactions and other side effects.
• Conservatives: Some preservatives may be harmful to health.
• Gluten: If you have gluten intolerance, choose additives that do not contain gluten.
• Soy: If you are allergic to the so -so, avoid additives containing all.
• Dairy products: If you have lactose intolerance, choose additives that do not contain dairy products.

Before buying a collagen additive, carefully study the composition and make sure that it does not contain ingredients that may be harmful to you. Choose products from reliable manufacturers who use high -quality ingredients.

VII. How to take collagen correctly: dosage, reception time, combination with other products?

To get the maximum benefit from taking collagen, it is important to properly observe the dosage, reception time and combination with other products.

• Dosage: The recommended collagen dosage varies depending on the type of collagen, the form of release and your individual needs. In most cases, it is recommended to take 10-20 grams of collagen per day. For collagen type II (for joints) is usually a rather smaller dosage, about 40 mg of non-reinatted collagen type II (UC-II) per day. Carefully read the instructions for the addition and follow the manufacturer’s recommendations. If you have any diseases or you take medications, consult a doctor before taking collagen.

• Reception time: Collagen can be taken at any time of the day, but it is best to take it on an empty stomach, 30 minutes before meals or 2 hours after meals. This is due to the fact that on an empty stomach collagen is better absorbed by the body. If you have a sensitive stomach, take collagen with food. You can also divide the daily dose into several doses.

• Combination with other products: To improve the absorption of collagen and strengthen its effect, combine its technique with products rich in vitamin C such as citrus fruits, kiwi, strawberries and bell pepper. Vitamin C is necessary for collagen synthesis. It is also useful to consume products containing amino acids, such as meat, fish, eggs and dairy products, since amino acids are building collagen blocks. Avoid using a large amount of sugar, as sugar can damage collagen and slow down its synthesis.

Regular reception of collagen is important to achieve visible results. Typically, the first results become noticeable after 4-12 weeks of taking collagen. The duration of the intake of collagen depends on your goals and individual characteristics of the body. In most cases, it is recommended to take collagen with courses of 3-6 months with breaks of 1-2 months.

VIII. Side effects and contraindications for receiving collagen.

Collagen is usually considered safe for most people, but in some cases side effects may occur.

The most common side effects of collagen:

• Disorder of the gastrointestinal tract: In some people, the intake of collagen can cause stomach disorder, bloating, constipation or diarrhea. These side effects are usually insignificant and pass on their own. If you have a sensitive stomach, start taking collagen with a small dose and gradually increase it.
• Allergic reactions: In people with allergies to fish, beef or chicken, an allergic reaction to collagen obtained from these sources may occur. Allergic reactions can appear in the form of a skin rash, itching, urticaria, edema of the face or difficulty breathing. If you have any signs of allergies after taking collagen, immediately stop taking it and consult a doctor.
• Unpleasant taste: Some people may experience an unpleasant taste after taking collagen, especially if they take a collagen powder without taste additives. To avoid an unpleasant taste, you can mix collagen with fruit juices or add it to a smoothie.
• Calcium increase: In rare cases, taking high doses of collagen can lead to an increase in blood calcium. This can be dangerous for people with kidney diseases or other health problems.

Contraindications to receive collagen:

• Pregnancy and breastfeeding: There are not enough research on the safety of collagen during pregnancy and breastfeeding. Therefore, pregnant and lactating women should consult a doctor before taking collagen.
• Autoimmune diseases: In people with autoimmune diseases such as rheumatoid arthritis or systemic lupus erythematosus, collagen intake can cause an exacerbation of the disease. Therefore, people with autoimmune diseases should consult a doctor before taking collagen.
• Individual intolerance: If you have individual intolerance to collagen, you should avoid taking it.

Before taking collagen, it is recommended to consult a doctor, especially if you have any diseases or you take medications.

IX. How to choose a high -quality dietary supplement of collagen: what to pay attention to when buying?

The choice of high -quality dietary supplements of collagen is the key to obtaining maximum benefits and avoiding possible side effects. When buying collagen, pay attention to the following factors:

• Reputation manufacturer: Choose products from reliable manufacturers with a good reputation. Read the reviews of other customers, study the information about the manufacturer on his website and make sure that the company has all the necessary quality certificates.
• Product composition: Carefully study the composition of the product and make sure that it contains only the necessary ingredients. Avoid additives with a high sugar content, artificial flavors, dyes and preservatives. Pay attention to the presence of additional useful ingredients, such as vitamin C, hyaluronic acid and biotin.
• Type of collagen: Select the type of collagen that corresponds to your goals. To improve the condition of the skin, hair and nails, choose a collagen type I and/or III. To maintain joint health, choose type II collagen.
• Collagen form: Choose the form of collagen, which is most convenient for you in everyday life. If you often travel, then capsules or chewing sweets can be more convenient than powder.
• Collagen source: Choose the source of collagen, which corresponds to your personal preferences and possible allergic reactions. If you are allergic to beef or chicken, choose a sea collagen.
• Hydrolyzed collagen (collagen peptides): Choose a hydrolyzed collagen (collagen peptides), since it is better absorbed by the body.
• Certification: Pay attention to the availability of quality certificates such as GMP (good manufacturing practice), NSF International or USP Verified. These certificates guarantee that the product meets quality and safety standards.
• Price: The price of collagen can vary depending on the shape, type and brand. Compare the prices of various products and select the most optimal option. Not always the most expensive supplement is the most effective.
• Customer reviews: Read the reviews of other customers about the product. This will help you get an idea of ​​its effectiveness and safety.
• Best before date: Check the expiration date of the product before buying.

Buying collagen online can be convenient, but make sure that you are buying from a trusted seller. Pay attention to the policy of returning the goods.

X. Alternative methods of stimulating collagen production in the body (in addition to dietary supplements).

In addition to taking collagen additives, there are other ways to stimulate collagen production in the body naturally.

• Proper nutrition: A balanced diet, rich in nutrients necessary for the synthesis of collagen, can contribute to its production. Include products rich in your diet:
  • Vitamin C: Citrus fruits, kiwi, strawberries, bell pepper, broccoli.
  • Amino acids: Meat, fish, eggs, dairy products, legumes.
  • Copper: Liver, nuts, seeds, seafood.
  • Zinc: Meat, poultry, seafood, nuts, seeds.
• Skin care: Regular skin care can stimulate collagen production. Use:
  • Sunscreen cream: Protect the skin from ultraviolet radiation that destroys collagen.
  • Retinoids: Retinoids (vitamin A) stimulate collagen production and improve the condition of the skin.
  • Vitamin C: Apply serums and creams with vitamin C to the skin, which is a powerful antioxidant and stimulates the production of collagen.
  • Micronidling: This procedure creates microscopic skin damage, which stimulate collagen production.
  • Laser procedures: Some laser procedures stimulate collagen production and improve the skin condition.
• Physical activity: Regular physical exercises can stimulate collagen production. Do exercises that strengthen muscles and bones, such as strength training and weight loss exercises.
• Dream: A sufficient sleep is necessary for the restoration and regeneration of tissues, including collagen. Try to sleep at least 7-8 hours a day.
• Avoid smoking: Smoking disrupts the synthesis of collagen and accelerates its destruction. If you smoke, try to quit smoking.
• Stress management: Chronic stress can contribute to the destruction of collagen. Learn to manage stress using meditation, yoga, breathing exercises or other methods.

The combination of collagen additives with alternative methods of stimulating collagen production in the body can give the best results.

XI. Myths and misconceptions about collagen.

There are many myths and delusions around collagen. It is important to separate the facts from fiction in order to make reasonable decisions on making collagen additives.

• Myth: Collagen can only be obtained from animal sources.
  • Fact: Although collagen is a protein that is naturally contained in animal and fish tissues, there are ways to stimulate collagen production in the body, consuming products rich in nutrients necessary for collagen synthesis, such as vitamin C, amino acids and minerals.
• Myth: Collagen immediately enters the skin and fills the wrinkles.
  • Fact: Collagen entering the body with food or additives is split into amino acids and peptides, which are then used to synthesize its own collagen in various body tissues, including the skin. It cannot be guaranteed that the entire collagen that you accept will fall into the skin.
• Myth: Collagen is effective only for women.
  • Fact: Collagen is necessary for both men and women to maintain the health of the skin, joints, bones and other tissues.
• Myth: All collagen additives are equally effective.
  • Fact: The effectiveness of collagen additives depends on the type of collagen, form of release, source of collagen, the presence of additional ingredients and product quality.
• Myth: Collagen is a miraculous remedy for all diseases.
  • Fact: Collagen can have a positive effect on the condition of the skin, joints, bones and other tissues, but it is not a panacea from all diseases.
• Myth: Collagen intake causes weight gain.
  • Fact: Collagen is a protein and can contribute to saturation, which can help in weight control. However, some collagen additives, especially chewing sweets, may contain added sugar, which can lead to weight gain with excessive use.
• Myth: Collagen can be replaced with gelatin.
  • Fact: Gelatin is a denatured form of collagen obtained by boiling bones and animal skin. The gelatin contains amino acids that are necessary for the synthesis of collagen, but it is not as effective as a hydrolyzed collagen that is better absorbed by the body.
• Myth: Collagen is effective only when taking high doses.
  • Fact: The recommended collagen dosage varies depending on the type of collagen and your individual needs. In most cases, it is enough to take 10-20 grams of collagen per day.
• Myth: Collagen has no side effects.
  • Fact: Although collagen is usually considered safe, some people may have side effects, such as a disorder of the gastrointestinal tract or allergic reactions.

Be careful and critically evaluate information about collagen to make reasonable decisions about its reception.

XII. Recommendations of experts on choosing a dietary supplement of collagen.

Experts in the field of nutrition, dermatology and orthopedics recommend that the following factors be taken into account when choosing collagen dietary supplements:

• Choose products from reliable manufacturers with a good reputation. Conduct a study and select a company that adheres to strict quality standards and has positive customer reviews.
• Pay attention to the composition of the product and avoid additives with harmful ingredients. Carefully study the list of ingredients and make sure that the product does not contain artificial flavors, dyes, preservatives and other unwanted additives.
• Choose a type of collagen that corresponds to your goals. Determine what you want to achieve by taking collagen, and select the corresponding type of collagen. To improve the condition of the skin, hair and nails, choose a collagen type I and/or III. To maintain joint health, choose type II collagen.
• Choose a hydrolyzed collagen (collagen peptides) for better absorption. The hydrolyzed collagen is split into smaller peptides, which are easier to absorb by the body.
• Combine the reception of collagen with proper nutrition and skin care. Reception of collagen is only one way to maintain health and beauty. Balanced diet, rich in nutrients, and regular skin care is also important.
• ** Procons