Collagen in dietary supplements: which one to choose for the joints

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Collagen in dietary supplements: which one to choose for the joints. Detailed leadership

Section 1: Introduction to collagen and its value for the joints

  1. What is collagen? Deep immersion in the molecular structure and types.

    Collagen is a structural protein that plays a key role in ensuring the strength and elasticity of various tissues in the body, including skin, bones, tendons, ligaments and, of course, joints. The name comes from the Greek word “κόλλα” (kolla), meaning “glue”, which accurately reflects its function – to connect the cells together.

    At the molecular level, collagen consists of three polypeptide chains, each of which contains about 1000 amino acids. These chains are twisted around each other, forming a triple spiral, known as a tropollagen. This structure gives collagen its exceptional tensile strength. The molecules of tropollagen are then united, forming collagen fibrilles, which in turn form collagen fibers.

    There are at least 28 identified types of collagen, each of which has a unique amino acid sequence and structure that determine its specific functions and distribution in the body. However, the most common and important joints of the joints are collagen I, II and III.

    • Type I collagen: The most common type of collagen in the body, which is about 90% of the total collagen. It is found in the skin, bones, tendons, ligaments and teeth. Type collagen provides strength and resistance to stretching these tissues. Its role in the joints is to maintain the integrity of the ligaments and tendons surrounding the joint.

    • Type II collagen: The main component of cartilage, which covers the ends of the bones in the joints, providing a smooth sliding surface and depreciation. Type II collagen has a unique structure that allows it to withstand compression loads that occur during movement. Type II collagen degradation is a key factor in the development of osteoarthritis.

    • Type III collagen: It is often found along with a type I collagen in the skin, muscles and blood vessels. He also plays a role in maintaining the structure and elasticity of these fabrics. In the joints of the type III collagen, it is involved in the healing and restoration of tissues.

  2. Why is collagen important for joint health? The mechanisms of action and the effect on the cartilage fabric.

    Joint health directly depends on the condition of the cartilage, which serves as a shock absorber and provides smooth sliding of the bones relative to each other. Cartilage tissue consists mainly of type II collagen, as well as chondrocytes (cartilage cells) and extracellular matrix, including proteoglycans (for example, chondroitin sulfate and glucosamine). Collagen provides a structural basis of cartilage, and proteoglycans hold water, giving it elasticity and the ability to withstand the load.

    With age and under the influence of various factors, such as injuries, inflammation and autoimmune diseases, collagen degradation in cartilaginous tissue occurs. This process leads to thinning of the cartilage, a decrease in its elasticity and, ultimately, to the development of osteoarthritis, characterized by pain, stiffness and limitation of mobility in the joints.

    Reception of collagen in the form of biologically active additives (dietary supplements) can have a favorable effect on the health of the joints due to several mechanisms:

    • Collagen synthesis stimulation: The use of collagen, especially hydrolyzed, can stimulate chondrocytes to produce its own collagen and other components of the extracellular matrix. This helps to restore damaged cartilage tissue and slow down the progression of osteoarthritis.

    • Reduced inflammation: Collagen has anti -inflammatory properties. Some studies show that the intake of collagen can reduce inflammation in the joints, thereby relieving pain and improving mobility.

    • Providing building blocks: The hydrolyzed collagen is split into small peptides and amino acids, which serve as building blocks for the synthesis of a new collagen in the body. This is especially important for people experiencing collagen deficiency due to age, injuries or diseases.

    • Improving bone density: Type I collagen is an important component of bones. Reception of collagen can help increase the density of bone tissue, which is especially important for the prevention of osteoporosis and fractures that can aggravate joint problems.

  3. Factors affecting the natural synthesis of collagen in the body (age, nutrition, lifestyle).

    The synthesis of collagen in the body is a complex process that requires the participation of various enzymes and cofactors. With age, the body’s ability to synthesize collagen naturally decreases, which is one of the causes of skin aging, weakening of bones and the development of joint problems.

    Several factors can affect the synthesis of collagen:

    • Age: As already mentioned, with age, collagen synthesis decreases. This is due to a decrease in the activity of fibroblasts (cells producing collagen) and a decrease in the production of hormones that stimulate collagen synthesis.

    • Nutrition: For collagen synthesis, certain amino acids are necessary, such as glycine, praolin and lysine. These amino acids can be obtained from protein products, such as meat, fish, eggs and legumes. In addition, the synthesis of collagen needs vitamin C, which plays the role of a cofactor in the process of hydroxylation of the blanket and lysine, which is necessary for the formation of a stable triple collagen spiral. Vitamin C deficiency can lead to a violation of collagen synthesis and scurvy development.

    • Life: Smoking and excessive alcohol consumption negatively affect the synthesis of collagen. Smoking reduces the level of vitamin C in the body and damages fibroblasts, and alcohol can disrupt metabolism and reduce the absorption of nutrients necessary for the synthesis of collagen. Excessive exposure to sunlight (ultraviolet radiation) can also destroy collagen in the skin and slow down its synthesis.

    • Genetics: Some genetic factors can affect the body’s ability to synthesize collagen. For example, people with certain genetic mutations can have a lower level of collagen or a higher risk of developing diseases associated with collagen deficiency.

    • Hormonal background: Hormones, such as estrogen, play a role in the regulation of collagen synthesis. A decrease in estrogen levels during menopause in women can lead to a decrease in collagen synthesis and an increase in the risk of osteoporosis and joint problems.

    • Injuries and inflammation: Injuries and inflammation can stimulate the synthesis of collagen during the healing process, but with chronic inflammation, excessive collagen degradation can occur, which leads to damage to tissues.

    Maintaining a healthy lifestyle, including a balanced diet, rejection of smoking and moderate use of alcohol, as well as protection against excessive effects of sunlight, can help support the natural synthesis of collagen in the body and maintain joint health. In some cases, the intake of collagen in the form of dietary supplements can be useful to compensate for reducing the natural synthesis of collagen and maintaining joint health.

Section 2: Types of collagen in dietary supplements and their properties

  1. Hydrolyzed collagen (collagen peptides): features, advantages and digestibility.

    The hydrolyzed collagen, also known as collagen peptides, is a form of collagen, which was subjected to the process of hydrolysis, that is, splitting into smaller fragments – peptides and amino acids. This process improves collagen digestibility in the body.

    Features of hydrolyzed collagen:

    • The size of the molecules: Unlike whole collagen, which has a large molecular mass and is difficult to absorb, hydrolyzed collagen consists of smaller peptides and amino acids. This facilitates their absorption in the intestines and delivery to the fabrics where they are necessary.

    • Hydrolysis process: Hydrolysis is the process of splitting proteins into smaller fragments using water and enzymes or acids. There are various methods of hydrolysis, each of which affects the size and composition of the resulting peptides.

    • Solubility: The hydrolyzed collagen is well dissolved in water, which makes it convenient for use in various drinks and food.

    Advantages of hydrolyzed collagen:

    • Improved digestibility: Due to the small size of the peptides, the hydrolyzed collagen is easier to suck in the intestines than a whole collagen. Studies show that up to 90% of the hydrolyzed collagen can be learned within a few hours after administration.

    • Collagen synthesis stimulation: Hydrolyzed collagen contains di- and tripeptides, such as shed hydroxyproline and glycil-propolin, which are believed to stimulate fibroblasts and chondrocytes to the production of their own collagen and other components of extracellular matrix.

    • Support for joints of the joints: Clinical studies show that the intake of hydrolyzed collagen can reduce joint pain, improve mobility and slow down the progression of osteoarthritis.

    • Improving the condition of the skin: Hydrolyzed collagen can improve the elasticity and moisture of the skin, reduce wrinkles and increase its elasticity.

    • Strengthening bones: Hydrolyzed collagen can contribute to an increase in bone density and a reduction in risk of fractures.

    • Muscle health support: Hydrolyzed collagen can contribute to the growth and restoration of muscle tissue, especially after physical exercises.

    The digestibility of hydrolyzed collagen:

    The digestibility of hydrolyzed collagen depends on several factors, including:

    • Peptides size: The smaller the size of the peptides, the better digestibility.

    • Hydrolysis method: Various methods of hydrolysis can lead to the production of peptides of different sizes and composition, which affects digestibility.

    • Intestinal condition: The intestinal health plays an important role in the assimilation of nutrients, including collagen. People with digestive problems can have reduced collagen digestibility.

    • Individual features: The digestibility of collagen can vary depending on the individual characteristics of the body, such as age, metabolism and general health.

  2. Teenatted collagen type II (UC-II): unique properties and mechanism of action in relation to the joints.

    A non-reinvented type II collagen (UC-II) is a unique form of type II collagen, which is not subjected to the hydrolysis process and retains its natural three-dimensional structure. Thanks to this, UC-II has a special mechanism of action in relation to joints other than hydrolyzed collagen.

    Unique properties of UC-II:

    • Technical structure: Unlike hydrolyzed collagen, UC-II retains its natural three-dimensional structure, which allows it to interact with the immune system.

    • Low dosage: To achieve the effect, a much smaller dosage of UC-II (usually 40 mg per day) is required compared to a hydrolyzed collagen (5-10 g per day).

    • The mechanism of action: UC-II acts through a mechanism known as “oral tolerance”, modulating the immune response to type II collagen in cartilage.

    The mechanism of action UC-II in relation to the joints:

    UC-II acts as follows:

    1. Interaction with intestinal cells: When administered orally, UC-II interacts with specialized immune cells in the intestines, known as the cells of the Payerian plaques.

    2. Activation of regulatory T cells (Treg): UC-II stimulates the activation of TREG cells that play a key role in suppressing autoimmune reactions and maintaining immune tolerance.

    3. Migration Treg cells in the joints: Activated Treg cells migrate into the joints, where they suppress the activity of immune cells attacking type II collagen in cartilage.

    4. Reducing inflammation and cartilage protection: The suppression of the immune response to type II collagen leads to a decrease in inflammation in the joints and the protection of cartilage tissue from further destruction.

    As a result of UC-II, a decrease in joint pain, an improvement in mobility and a slowdown in the progression of osteoarthritis are observed.

    Clinical studies UC-II:

    Numerous clinical studies have confirmed the effectiveness of UC-II in improving the health of the joints. These studies showed that UC-II:

    • Reduces joint pain in patients with osteoarthritis and other joint diseases.
    • Improves joint mobility and facilitates the performance of everyday tasks.
    • Reduces the stiffness of the joints in the morning.
    • It can be more effective than glucosamine and chondroitin in improving joint function.

    The advantages of UC-II compared to a hydrolyzed collagen:

    • Unique mechanism of action: UC-II acts through an immunomodulating mechanism, while a hydrolyzed collagen acts by ensuring building blocks for the synthesis of a new collagen.

    • Low dosage: The UC-II dosage is required to achieve the effect compared to the hydrolyzed collagen.

    • Potentially more effective: Some studies show that UC-II can be more effective than glucosamine and chondroitin in improving joint function.

  3. Sea collagen: source, advantages and features of assimilation.

    Sea collagen is a collagen obtained from leather, bones and scales of fish and other marine organisms. It is a popular alternative to animal collagen (for example, from cattle or pigs) and has a number of advantages.

    Source of sea collagen:

    • Sea collagen is obtained mainly from leather, bones and scales of fish, such as cod, salmon, tilapia and sea perch.
    • The use of fishing industry waste for the production of sea collagen is an environmentally friendly approach.

    Advantages of sea collagen:

    • High bioavailability: The sea collagen has a lower molecular mass compared to the collagen of animal origin, which facilitates its absorption in the intestines and delivery to the tissues.

    • Rich amino acid composition: Sea collagen contains high levels of amino acids, such as glycine, praise and hydroxyproline, which are important components of collagen and are necessary for its synthesis in the body.

    • Hypoallergeny: Sea collagen is considered less allergenic than a collagen of animal origin, which makes it suitable for people with sensitivity to beef or pork.

    • Potential advantages for the skin: Sea collagen can improve the elasticity and moisture of the skin, reduce wrinkles and increase its elasticity.

    • Support for joints of the joints: Sea collagen can reduce joint pain, improve mobility and slow down the progression of osteoarthritis.

    • Strengthening bones: Sea collagen can help increase the density of bone tissue and reduce the risk of fractures.

    Features of the assimilation of sea collagen:

    • Low molecular weight: Due to the low molecular weight, the sea collagen is easily absorbed in the intestines and quickly delivered to the tissues.

    • The content of hydroxyproline: Hydoxyproline is a unique amino acid contained in collagen. The high content of hydroxyproline in the sea collagen contributes to its effective absorption.

    • Influence on fibroblasts: Sea collagen stimulates fibroblasts to produce its own collagen and elastin, which helps to improve the condition of the skin, joints and bones.

    Selecting sea collagen:

    When choosing a sea collagen, attention should be paid to the following factors:

    • Source: Make sure that the sea collagen is obtained from environmentally friendly sources and complies with quality standards.

    • Molecular weight: The lower the molecular weight, the better the digestibility of collagen.

    • Form: Sea collagen is available in various forms, such as powder, capsules and drinks. Choose a form that is most convenient for you.

    • Additional ingredients: Some sea collagen additives contain additional ingredients such as vitamin C, hyaluronic acid and antioxidants that can enhance its beneficial properties.

    • Brand reputation: Choose products from reliable brands that have a good reputation and conduct clinical studies of their products.

  4. Collagen of animal origin (beef, pork): advantages and disadvantages.

    Colligen of animal origin, in particular beef and pork, is one of the most common sources of collagen in food supplements. It has its advantages and disadvantages that should be taken into account when choosing.

    Beef collagen:

    • Source: Beef collagen is obtained from leather, bones and ligaments of cattle.
    • Advantages:
      • The rich source of collagen I and III types: The beef collagen contains a large amount of collagen I and III, which are important for the health of the skin, bones, tendons and ligaments.
      • Support for joints of the joints: Beef collagen can reduce joint pain, improve mobility and slow down the progression of osteoarthritis.
      • Strengthening bones: Beef collagen can contribute to an increase in bone density and reduce the risk of fractures.
      • Muscle health support: Beef collagen can contribute to the growth and restoration of muscle tissue.
    • Flaws:
      • Possible allergic reactions: Some people can be allergic to beef, which can cause allergic reactions when taking beef collagen.
      • The risk of infection with diseases: There is a small risk of infection with diseases transmitted from animals such as spongy cattle encephalopathy (BSE), although collagen manufacturers usually take measures to minimize this risk.
      • Lower bioavailability: Beef collagen can have lower bioavailability compared to the sea collagen due to higher molecular mass.

    Pork collagen:

    • Source: Pork collagen is obtained from leather and bones of pigs.
    • Advantages:
      • The rich source of collagen I and III types: Pork collagen contains a large amount of collagen I and III, which are important for the health of the skin, bones, tendons and ligaments.
      • Support for joints of the joints: Pork collagen can reduce joint pain, improve mobility and slow down the progression of osteoarthritis.
      • Improving the condition of the skin: Pork collagen can improve the elasticity and moisture of the skin, reduce wrinkles and increase its elasticity.
      • More affordable: Pork collagen is usually more affordable than sea collagen.
    • Flaws:
      • Possible allergic reactions: Some people can be allergic to pork, which can cause allergic reactions when taking pork collagen.
      • The risk of infection with diseases: There is a small risk of infection with diseases transmitted from animals, although collagen manufacturers usually take measures to minimize this risk.
      • Restrictions for some groups of the population: Pork use is prohibited in some religions, which can limit the use of pork collagen for some population groups.

    Comparison of beef and pork collagen:

    In general, beef and pork collagen have similar advantages and disadvantages. Both are good sources of collagen I and III types and can support the health of the skin, bones, tendons and ligaments. The choice between beef and pork collagen depends on individual preferences, allergies and religious beliefs.

    Recommendations for choosing a collagen of animal origin:

    • Quality: Choose products from reliable brands that use high -quality raw materials and conduct quality control of their products.
    • Hydrolysis: It is preferable to choose a hydrolyzed collagen, since it is easier to absorb by the body.
    • Origin: Find out the origin of the raw materials and make sure that animals have been grown in accordance with high standards.
    • Certification: Pay attention to the availability of quality certificates such as GMP (good manufacturing practice).

Section 3: How to choose a collagen for joints: criteria and recommendations

  1. Determining the goals of taking collagen: pain relief, cartilage restoration, prevention.

    The choice of a particular type and form of collagen should be based on your individual intake purposes. It is important to clearly understand what you want to achieve in order to choose the most effective product.

    • Relief of joint pain: If your main goal is to reduce joint pain, especially with osteoarthritis or other joint diseases, then you should pay attention to the following types of collagen:

      • Non-unauthorized type II collagen (UC-II): UC-II has a unique mechanism of action, modulating the immune response and reducing inflammation in the joints. Clinical studies show that UC-II can be effective in reducing pain and improving joint mobility.
      • Hydrolyzed collagen: Hydrolyzed collagen can also help reduce joint pain, providing building blocks to restore cartilage fabric and stimulating the synthesis of its own collagen.

    • Restoration of cartilage tissue: If your goal is to restore damaged cartilaginous tissue and slow down the progression of osteoarthritis, then you should choose a collagen that stimulates the synthesis of the new collagen and other components of the extracellular matrix:

      • Hydrolyzed collagen: Hydrolyzed collagen contains peptides that stimulate chondrocytes (cartilage cells) to the production of their own collagen and proteoglycans necessary to restore cartilage tissue.
      • Sea collagen: Sea collagen has high bioavailability and can effectively stimulate collagen synthesis in cartilage.

    • Prevention of joint diseases: If you want to prevent the development of joint diseases and maintain their health, especially in the presence of risk factors, such as age, overweight, injury or genetic predisposition, then the following options should be considered:

      • Hydrolyzed collagen: Regular intake of hydrolyzed collagen can help maintain the health of cartilage tissue, reduce the risk of damage and slow down the process of joint aging.
      • Type I collagen: Type I -type collagen is important for the health of ligaments and tendons surrounding the joint. Maintaining their strength can help prevent injuries and protect the joints.

    Depending on your goals, you can combine various types of collagen to achieve the optimal result. For example, to relieve pain and restoration of cartilage, you can use a combination of UC-II and hydrolyzed collagen.

  2. Type of collagen: which type is best suited for the joints (I, II, III, UC-II).

    As mentioned earlier, various types of collagen play different roles in the body. For the health of the joints, the most important are the collagen of I, II and III types, as well as UC-II (non-reinvented type II collagen).

    • Type I collagen:

      • Function: The main component of tendons, ligaments and bones surrounding the joints.
      • Advantages: Maintaining the strength and elasticity of ligaments and tendons, which helps prevent injuries and maintain joint stability. Strengthening bones, which is especially important for the prevention of osteoporosis and fractures.
      • Recommendations: Suitable for people involved in sports, having an increased risk of injuries or suffering from osteoporosis.

    • Type II collagen:

      • Function: The main component of cartilage, which covers the ends of the bones in the joints.
      • Advantages: Ensuring depreciation and smooth sliding of bones in the joint. Maintaining the integrity of cartilage and slowing down its destruction.
      • Recommendations: Suitable for people with osteoarthritis, other diseases of cartilage tissue or having risk factors for their development.

    • Type III collagen:

      • Function: It is often found along with a type I collagen in the skin, muscles and blood vessels. Participates in the process of healing and restoration of tissues.
      • Advantages: Support for the health of the connective tissue necessary for restoration after injuries and maintaining the elasticity of the joints.
      • Recommendations: Suitable for people recovering after injuries of joints or engaged in physical exercises, requiring a large load on the joints.

    • Non-unauthorized type II collagen (UC-II):

      • Function: The immune response to type II collagen in cartilaginous fabric modulates.
      • Advantages: Reducing inflammation in the joints and protection of cartilage from further destruction. Reducing joint pain and improving mobility.
      • Recommendations: Suitable for people with osteoarthritis or other joint diseases associated with autoimmune inflammation.

    Recommendations for choosing a type of collagen:

    • For the prevention and maintenance of general joint health: Hydrolyzed collagen containing collagen I, II and III.
    • To relieve pain and reduce inflammation in osteoarthritis: UC-II or combination of UC-II and hydrolyzed collagen.
    • For recovery after injuries: Hydrolyzed collagen containing collagen I and III.

  3. The form of release (powder, capsules, chewing tablets, drinks): the advantages and disadvantages of each shape.

    Collagen is available in various forms of release, each of which has its own advantages and disadvantages. The choice of form depends on your personal preferences, ease of use and dosage.

    • Powder:

      • Advantages:
        • Dosage Flexibility: You can easily adjust the dosage in accordance with your needs.
        • Economics: Usually more economical than other forms of release.
        • Easily mixed with drinks and food: You can add to water, juice, smoothie, yogurt and other products.
      • Flaws:
        • Unknown to receive outside the house: Requires preparation and mixing.
        • Can have an unpleasant taste or smell: Some collagen powders can have a specific taste or smell that can be unpleasant for some people.
        • Requires accurate measurement: It is necessary to accurately measure the dosage in order to get the desired effect.

    • Capsules:

      • Advantages:
        • Convenient for admission outside the house: It is easy to take with you and take at any time and anywhere.
        • Without taste and smell: Do not have an unpleasant taste or smell.
        • Accurate dosage: Each capsule contains a definite dose of collagen.
      • Flaws:
        • Less flexible dosage: The dosage is limited by the size of the capsule.
        • It can be more expensive than powder: Usually a more expensive form of release.
        • It may be difficult to swallow: It can be difficult for some people to swallow capsules.

    • Chewing tablets:

      • Advantages:
        • Convenient for reception: Easy chew and swallow.
        • Pleasant taste: They usually have a pleasant taste.
        • Suitable for children and people who have difficulty swallowing: It is easy to use for people who cannot swallow capsules or pills.
      • Flaws:
        • May contain added sugar: Some chewing tablets contain added sugar, which can be undesirable for people with diabetes or striving to control weight.
        • Less flexible dosage: The dosage is limited by the size of the tablet.
        • It can be more expensive than powder: Usually a more expensive form of release.

    • Drinks:

      • Advantages:
        • Convenient for use: Ready to use drink.
        • Pleasant taste: They usually have a pleasant taste.
        • May contain additional ingredients: Some drinks contain additional ingredients, such as vitamins, minerals and antioxidants.
      • Flaws:
        • Expensive form of release: Usually the most expensive form of release.
        • May contain added sugar and artificial additives: Some drinks contain added sugar, artificial flavors and dyes.
        • Less flexible dosage: The dosage is limited by the volume of the drink.

    Recommendations for choosing a form of release:

    • For those who value dosage flexibility and economy: Powder.
    • For those who are looking for convenience and ease of admission: Capsules.
    • For those who have difficulty swallowing or prefer a pleasant taste: Chewing tablets or drinks.

  4. Dosage: recommended doses for various types of collagen and intake goals.

    The correct dosage of collagen is crucial to achieve the desired effect. Recommended doses depend on the type of collagen, the purpose of administration and individual characteristics of the body.

    • Hydrolyzed collagen:

      • To maintain the general health of the joints: 5-10 g per day.
      • To relieve pain and improve mobility with osteoarthritis: 10-20 g per day.
      • For recovery after injuries: 10-20 g per day.

    • Non-unauthorized type II collagen (UC-II):

      • To relieve pain and improve mobility with osteoarthritis: 40 mg per day.

    • Sea collagen:

      • To maintain the overall health of joints and skin: 5-10 g per day.
      • To improve the condition of the skin:

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