Are dietary supplements safe with collagen: doctors’ opinion

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Are dietary supplements safe with collagen: doctors’ opinion

Section 1: Collagen: Fundamentals and role in the body

1. 1 What is collagen?

   Collagen is the most common protein in the human body and animals. It forms the basis of connective tissue, providing the strength and elasticity of the skin, bones, joints, tendons, ligaments and blood vessels. Collagen can be represented as a frame that supports the structure of the body.

   The collagen molecule consists of three polypeptide chains rolled into a spiral. These chains are rich in amino acids by glycine, a prolit and hydroxyproline, which give collagen a unique structure and properties.

2. 2 Types of collagen and their functions

   There are about 28 different types of collagen, but the most common and studied are the types of I, II, III, IV and V. Each type of collagen performs a certain function in the body:

   • Type and: The most common type of collagen. It is found in the skin, bones, tendons, ligaments and teeth. Provides the strength and elasticity of tissues.
   • Type II: The main component of cartilage fabric. Is responsible for the depreciation and flexibility of the joints.
   • Type III: Contained in the skin, muscles and blood vessels. Supports elasticity and structure of organs.
   • Type IV: The main component of basal membranes supporting cells and tissues.
   • Type V: Contained in cell membranes and placenta. Plays an important role in the formation of fabrics.

3. 3 Collagen synthesis in the body

   Collagen synthesis is a complex process that occurs inside the cells called fibroblasts (in the skin, tendons and ligaments), chondrocytes (in cartilage) and osteoblasts (in bones). This process includes several stages:

   • Transcription and broadcast: Information about the sequence of collagen amino acids is read from DNA and transferred to RNA. RNA is then used to synthesize polypeptide collagen circuits.
   • Hydroxylating: The amino acids Proin and the lysine are hydroxylated using enzymes that depend on vitamin C. This process is important for the stability of the structure of collagen.
   • Glycosylation: Sugar molecules (glucose or galactose) join some hydroxylizine molecules.
   • The formation of a triple spiral: Three polypeptide chains turn into a characteristic triple collagen spiral.
   • Secretion: The Precollagen molecule (collagen predecessor) is secreted from the cage.
   • Transformation to collagen: Outside the cage, the prollagen turns into a collagen by delaying the end peptides.
   • Sewing: Collagen molecules are sewn together, forming strong collagen fibers.

   The synthesis of collagen is influenced by various factors, including age, genetics, nutrition and environmental effects. With age, collagen synthesis slows down, which leads to a decrease in skin elasticity, wrinkles and joint problems.

4. 4 Factors affecting the level of collagen

   The level of collagen in the body can decrease under the influence of the following factors:

   • Age: With age, collagen synthesis naturally slows down.
   • Genetics: Some people are genetically predisposed to a more rapid decrease in collagen levels.
   • Nutrition: The deficiency of vitamin C, blank, glycine and other nutrients necessary for the synthesis of collagen can lead to a decrease in its level.
   • The effect of ultraviolet radiation: Ultraviolet radiation damages collagen fibers in the skin, which leads to photo glass.
   • Smoking: Smoking reduces collagen synthesis and worsens the blood supply to the skin.
   • Stress: Chronic stress can negatively affect the synthesis of collagen.
   • Autoimmune diseases: Some autoimmune diseases can cause collagen destruction.

Section 2: Bades with collagen: types and sources

2. 1 Varieties of collagen additives

   There are several types of collagen additives on the market, differing in shape, source and processing method:

   • Hydrolyzed collagen (collagen peptides): This is the most common form of collagen in addition. Hydroization is the process of splitting collagen molecules into smaller peptides, which facilitates their absorption by the body.
   • Non-unauthorized collagen type II (UC-II): This type of collagen retains its natural structure. It is assumed that it works by modulating the immune system and reducing inflammation in the joints.
   • Gelatin: This is a processed form of collagen obtained by boiling the connective tissue of animals. Gelatin contains large collagen molecules and can be less easily absorbed than a hydrolyzed collagen.
   • Collagen mixtures: Some additives contain a combination of various types of collagen, as well as other ingredients, such as vitamins, minerals and antioxidants.

3. 2 Sources of collagen

   Collagen for additives is obtained from various sources of animal origin:

   • Catual cattle (bullry collagen): The main source of collagen types I and III.
   • Pigs (pork collagen): Also the source of collagen types I and III.
   • Fish (sea collagen): It mainly contains a collagen type I. It is believed that sea collagen has higher bioavailability than collagen from other sources.
   • Chicken (chicken collagen): The main source of collagen type II.

4. 3 Output and dosage forms

   Collagen additives are available in various forms of release:

   • Powder: The most common form. The powder can be added to water, juice, smoothies or other drinks.
   • Capsules and tablets: Convenient form for admission, but may require more time for assimilation.
   • Jelly Bean: An attractive shape, but often contains added sugar and artificial ingredients.
   • Liquid collagen: A convenient form for receiving, but can be more expensive than other forms.
   • Collagen drinks and food: Collagen is added to various foods and drinks, such as bars, yogurts and protein cocktails.

   The recommended collagen dosage varies depending on the purpose of the reception and type of additive. It is usually recommended to take from 2.5 to 15 grams of collagen per day. It is important to follow the instructions on the packaging and consult a doctor before taking collagen.

5. 4 Production and quality standards

   The quality of collagen additives can vary significantly. It is important to choose products from reliable manufacturers who adhere to strict quality standards. When choosing a collagen additive, attention should be paid to the following factors:

   • Availability of quality certificates: Some organizations (for example, NSF International, USP) conduct an independent check of additives and assign them quality certificates.
   • Testing for heavy metals and other pollutants: It is important that the collagen supplement is tested for heavy metals, pesticides and other pollutants.
   • Reputation manufacturer: Choose additives from manufacturers with a good reputation and positive reviews of customers.
   • Information transparency: The manufacturer must provide complete and transparent information about the composition, origin and process of production of collagen supplement.

Section 3: The estimated benefit of dietary supplements with collagen

3. 1 Collagen for skin health

   Reception of collagen additives can have a positive effect on the health of the skin. Studies show that collagen can:

   • Improve skin elasticity: Collagen helps to maintain the structure of the skin and improves its elasticity, which can reduce the appearance of wrinkles and sagging.
   • Moisten the skin: Collagen helps to keep moisture in the skin, which makes it more moisturized and smooth.
   • Reduce the depth of wrinkles: Some studies show that collagen intake can reduce the depth of wrinkles and improve the general condition of the skin.
   • Accelerate wound healing: Collagen plays an important role in the healing process of wounds. Reception of collagen additives can accelerate wound healing and reduce the formation of scars.

   The mechanism of action of collagen on the skin is to stimulate fibroblasts that produce collagen, elastin and hyaluronic acid – the main components of the dermis.

4. 2 Collagen for joint health

   Type II collagen is the main component of cartilage, which provides depreciation and flexibility of the joints. Reception of collagen additives can:

   • Reduce joint pain: Studies show that collagen intake can reduce joint pain, especially in people with osteoarthritis.
   • Improve joint mobility: Collagen can improve joint mobility and reduce stiffness.
   • Reduce inflammation in the joints: Collagen can have anti -inflammatory properties and reduce inflammation in the joints.
   • Slow down the destruction of cartilaginous fabric: Some studies show that collagen can slow down the destruction of cartilage tissue in osteoarthritis.

   The mechanism of action of collagen on the joints has not been fully studied, but it is assumed that it can stimulate chondrocytes (cartilage cells) to the production of collagen and other components of cartilage.

5. 3 Bone collagen

   Collagen is an important component of bone tissue. It is about 90% of the organic bone matrix. Reception of collagen additives can:

   • Increase bone density: Some studies show that the intake of collagen can increase the density of bone tissue, especially in women in postmenopause.
   • Reduce the risk of fractures: Collagen can increase bone strength and reduce the risk of fractures.
   • Improve recovery after fractures: Collagen plays an important role in the process of restoring bone tissue after fractures.

   The mechanism of action of collagen on the bone is to stimulate osteoblasts (bone cells) to the production of collagen and other components of bone tissue.

6. 4 Other potential advantages

   In addition to the benefits for the skin, joints and bones, collagen can have other positive effects on the body:

   • Improving intestinal health: Collagen can help restore the intestinal mucosa and improve its functioning.
   • Strengthening nails and hair: Collagen can make the nails stronger and reduce their fragility, as well as improve the condition of the hair.
   • Increase in muscle mass: Some studies show that the intake of collagen in combination with physical exercises can increase muscle mass.
   • Improvement: Some people report improving sleep after taking collagen.

Section 4: safety of dietary supplements with collagen: the opinion of doctors

4. 1 General assessment of the safety of collagen additives

   In general, collagen supplements are considered safe for most people. However, as with any addition, it is important to consider potential risks and side effects. The opinions of doctors regarding the safety of collagen additives are mainly positive, but with certain reservations.

   Most doctors agree that collagen obtained from proven and reliable sources is usually tolerated well and does not cause serious side effects. Clinical studies confirm that collagen additives are safe subject to the recommended dosages.

5. 2 Possible side effects and contraindications

   Although collagen additives are usually well tolerated, some people may have the following side effects:

   • Digestive disorders: The most common side effects are bloating, nausea, diarrhea or constipation. These symptoms are usually light and pass on their own.
   • Allergic reactions: In people with allergies to fish, beef or chicken, an allergic reaction to collagen supplements obtained from these sources may occur.
   • Unpleasant taste in the mouth: Some people may experience an unpleasant taste in their mouths after taking collagen.
   • Calcium increase: Collagen supplements obtained from sea springs may contain calcium. People with a high level of calcium in the blood or kidney problems should consult a doctor before taking these additives.

   Contraindications to receive collagen additives:

   • Allergy to any of the ingredients of the additive.
   • Pregnancy and breastfeeding: There is not enough data on the safety of collagen during pregnancy and breastfeeding.
   • Some autoimmune diseases: People with autoimmune diseases should consult a doctor before taking collagen, as he can stimulate the immune system.

6. 3 Interaction with drugs

   Some collagen additives can interact with drugs. It is important to consult a doctor if you take any medicine before starting the intake of collagen.

   In particular, you should be careful while taking collagen with:

   • Anticoagulants (drugs that thin blood): Collagen can enhance the effect of anticoagulants and increase the risk of bleeding.
   • Preparations that reduce calcium levels: Collagen additives containing calcium can reduce the effectiveness of these drugs.

7. 4 The opinion of doctors about the choice and use of dietary supplements with collagen

   Doctors recommend choosing collagen supplements from reliable manufacturers who adhere to strict quality standards and testing for pollutants. It is important to carefully study the composition of the additive and make sure that it does not contain the ingredients that you have an allergy.

   Before taking collagen, it is recommended to consult a doctor, especially if you have any diseases or you take medications. The doctor can evaluate your individual needs and choose the right dosage of collagen.

   Doctors emphasize that collagen additives are not panacea and cannot replace full nutrition and a healthy lifestyle. They can be a useful addition to the diet, but should not be considered as the main way to solve health problems.

8. 5 Recommendations for safe reception of collagen additives

   To minimize the risk of side effects and ensure safe intake of collagen additives, it is recommended:

   • Start with a low dose: Start with a minimum recommended dose and gradually increase it to evaluate tolerance.
   • Take collagen while eating: This can help reduce digestion disorders.
   • Drink enough water: Collagen needs water for proper assimilation.
   • Monitor the reaction of the body: If you notice any side effects, stop taking collagen and consult your doctor.
   • Buy collagen only from trusted sellers: This will help to avoid fakes and poor -quality products.
   • Pay attention to the expiration date: Do not use collagen with an expired shelf life.

Section 5: Alternatives of dietary supplements with collagen

5. 1 Nutrition that stimulates collagen production

   Instead of taking collagen additives, you can stimulate the production of collagen in the body using proper nutrition. It is important to use foods rich in nutrients necessary for the synthesis of collagen:

   • Protein: Protein is the main building material for collagen. Include products rich in protein in your diet, such as meat, fish, poultry, eggs, legumes and dairy products.
   • Vitamin C: Vitamin C is necessary for hydroxylation of proline and lysine, which is an important stage in the synthesis of collagen. Use products rich in vitamin C, such as citrus fruits, kiwi, strawberries, bell pepper and broccoli.
   • Proline: Proilin is one of the main amino acids that make up collagen. It is found in eggs, dairy products, meat and mushrooms.
   • Glycine: Glycine is also an important amino acid for collagen synthesis. It is found in gelatin, chicken and other products of animal origin.
   • Copper: Copper is necessary for stitching collagen molecules. It is found in the liver, seafood, nuts and seeds.
   • Zinc: Zinc is also important for collagen synthesis. It is found in meat, seafood, nuts and seeds.

6. 2 Cosmetic procedures to stimulate collagen

   There are various cosmetic procedures that can stimulate the production of collagen in the skin:

   • Micronidling: This procedure creates microscopic punctures in the skin, which stimulates the production of collagen and elastin.
   • Laser therapy: Laser exposure stimulates the production of collagen and reduces wrinkles.
   • Chemical peels: Chemical peels remove the upper layer of the skin, which stimulates the production of collagen.
   • Radio frequency lifting: Radio frequency energy heats the deep layers of the skin, which stimulates the production of collagen and pulls the skin.
   • Ultrasonic lifting (SMAS-lifting): Ultrasonic energy affects the deep layers of the skin and the muscle-aponeurotic system (SMAS), which stimulates the production of collagen and pulls up the tissues.

7. 3 A healthy lifestyle to maintain collagen level

   A healthy lifestyle plays an important role in maintaining the level of collagen in the body:

   • Sun protection: Avoid excessive sun stay and use high SPF sunscreen to protect the collagen in the skin from damage to ultraviolet radiation.
   • Refusal of smoking: Smoking reduces collagen synthesis and worsens the blood supply to the skin.
   • Reducing stress: Chronic stress can negatively affect the synthesis of collagen. Try to avoid stressful situations and find time for relaxation.
   • Regular physical exercises: Physical exercises can stimulate collagen production.
   • Sufficient sleep: During sleep, the body is restored and synthesizes collagen. Try to sleep at least 7-8 hours a day.

Section 6: Research and scientific data

6. 1 Review of scientific research on collagen

   There are many scientific studies devoted to the study of the effect of collagen on the health of the skin, joints, bones and other organs. Most studies show that taking collagen additives can have a positive effect on these parameters.

   • Studies on the effect of collagen on the skin: Many studies confirm that the intake of collagen can improve skin elasticity, moisturize it and reduce the depth of wrinkles. For example, in one study published in the journal Journal of Cosmetic Dermatology, it was shown that taking 2.5 grams of collagen peptides per day for 8 weeks improved skin elasticity in women aged 35 to 55 years.
   • Studies on the influence of collagen on the joints: Studies show that collagen intake can reduce joint pain, improve mobility and reduce inflammation in people with osteoarthritis. For example, in one study published in the magazine Osteoarthritis and Cartilage, it was shown that taking 10 grams of collagen peptides per day for 6 months reduced the pain in knees in people with osteoarthritis.
   • Studies on the influence of collagen on the bones: Some studies show that the intake of collagen can increase the density of bone tissue and reduce the risk of fractures, especially in women in postmenopausa. For example, in one study published in the journal Nutriants, it was shown that taking 5 grams of collagen peptides per day for 12 months increased the density of bone tissue in the lumbar spine in women in postmenopausa.

7. 2 Meta-analyzes and systematic reviews

   Met-analyzes and systematic reviews are studies that combine the results of several studies on the same topic. They allow you to get a more accurate assessment of the effectiveness and safety of collagen additives.

   Some meta-analyzes and systematic reviews confirm the positive effect of collagen on the health of the skin, joints and bones. However, it should be noted that the quality of research on this topic may vary, and some studies have restrictions.

8. 3 Criticism and restrictions of research

   Despite the positive results of many studies, it is important to consider criticism and restrictions related to collagen research:

   • Sample size: Many studies have a small sample size, which can limit their statistical power.
   • Duration of research: Some studies have a short duration, which does not allow assessing the long -term effects of collagen.
   • Quality of research: The quality of research can vary. Some studies do not have a control group or use inadequate assessment methods.
   • Research financing: Some studies are financed by collagen additive manufacturers, which can lead to the bias of the results.

9. 4 The need for additional research

   Additional, better studies with a large sample size and longer duration are needed to confirm the effectiveness and safety of collagen additives for various purposes. It is also necessary to study the influence of various types of collagen and various dosages on the body.

Section 7: Legal and regulatory aspects of dietary supplements with collagen

7. 1 Bad status in Russia and other countries

   In Russia and most other countries, dietary supplements (biologically active additives) are not drugs and do not go through a strict test as medicines. They are regulated as food. This means that dietary supplement manufacturers are not required to prove their effectiveness and safety before the market.

   In Russia, dietary supplements are subject to state registration in Rospotrebnadzor. During registration, the compliance of the dietary supplement with the requirements of security established by law is checked.

   In the United States, dietary supplements are regulated by the Office for Sanitary Supervision of the Quality of Food and Medicines (FDA). FDA does not approve of dietary supplements before launching on the market, but can take measures against manufacturers who produce unsafe or not complies with the requirements.

8. 2 Requirements for labeling and composition

   In Russia and other countries, there are certain requirements for labeling and composition of dietary supplements. The following information should indicate on the Bad label:

   • The name of the dietary supplement.
   • Composition.
   • Food value information.
   • Recommendations for use.
   • Contraindications.
   • Best before date.
   • Storage conditions.
   • Name and address of the manufacturer.
   • The number of the certificate of state registration.

   The composition of the dietary supplement must comply with the declared on the label. Manufacturers do not have the right to indicate an inaccurate or misleading information on the label.

9. 3 Quality control and responsibility of manufacturers

   Quality control of dietary supplements is carried out by Rospotrebnadzor and other regulatory authorities. Manufacturers are responsible for the safety and quality of products.

   In case of violations of legislation, manufacturers can be brought to administrative or criminal liability.

10. 4 Problems with falsification and poor -quality dietary supplements

    There is a problem of falsification and sale of low -quality products in the dietary market. Some manufacturers can use poor -quality raw materials, violate production technology or indicate inaccurate information on the label.

    When buying dietary supplements, it is important to be attentive and choose products from reliable manufacturers. Attention should be paid to the availability of quality certificates, the reputation of the manufacturer and customer reviews.

Section 8: future directions of collagen research

8. 1 Studying the influence of various types of collagen on the body

   Additional studies are necessary on the study of the influence of various types of collagen (I, II, III, etc.) on the body. Each type of collagen has its own unique properties and can have a different effect on the health of the skin, joints, bones and other organs.

9. 2 Development of new forms of collagen additives

   It is necessary to develop new, more effective and bio -access forms of collagen additives. For example, nanocollagen peptides are developed, which have a smaller size and can penetrate the cells easier.

10. 3 Studying the effect of collagen on various diseases

    It is necessary to study the effect of collagen on various diseases, such as cardiovascular diseases, autoimmune diseases and oncological diseases.

11. 4 Personalized approach to the use of collagen

    A personalized approach to the use of collagen is needed, taking into account the individual characteristics of the body, such as age, gender, genetics and health status.

12. 5 Using collagen in regenerative medicine

    Collagen has great potential for use in regenerative medicine. It can be used to restore damaged tissues and organs, such as cartilage, bones and skin.

Section 9: Frequently asked questions (FAQ)

9. 1 When is it better to take collagen: in the morning or in the evening?

   The time of receiving collagen is of fundamental importance. It is important to take it regularly in order to ensure the constant intake of collagen into the body. Some people prefer to take a collagen in the morning on an empty stomach in order to improve his absorption. Others take it in the evening to stimulate tissue restoration during sleep.

10. 2 How long do you need to take collagen to see the results?

    The results from taking collagen can be noticeable after a few weeks or months. It is usually recommended to take collagen for 2-3 months to see tangible changes.

11. 3 Is it possible to take collagen during pregnancy and breastfeeding?

    There is not enough data on the safety of collagen during pregnancy and breastfeeding. Therefore, it is recommended to consult a doctor before taking collagen during this period.

12. 4 Which collagen is better: in powder or in capsules?

    The choice between collagen in powder and capsules depends on your personal preferences. Collagen in powder is usually cheaper and it can be easily added to drinks or food. Collagen in capsules is more convenient to use, but can be more expensive.

13. 5 How to choose a high -quality collagen?

    When choosing high -quality collagen, attention should be paid to the following factors:

    • Manufacturer: Choose collagen from reliable manufacturers with a good reputation.
    • Type of collagen: Choose collagen in accordance with your needs. For example, a collagen type II is better suited for joint health.
    • Collagen form: Hydrolyzed collagen (collagen peptides) is better absorbed by the body.
    • Quality certificates: Pay attention to the availability of quality certificates.
    • Composition: Make sure that collagen does not contain artificial additives, dyes and flavors.

14. 6 Is there a vegetarian collagen?

    Collagen is a protein of animal origin. Vegetarian collagen does not exist. However, there are additives that stimulate the production of collagen in the body and contain vitamins, minerals and amino acids necessary for collagen synthesis.

15. 7 Is it possible to take collagen along with other vitamins and additives?

    Typically, collagen can be taken with other vitamins and additives. However, it is recommended to consult a doctor to verify the absence of contraindications and interactions.

16. 8 Can collagen cause weight gain?

    Collagen is a protein, and it contains calories. However, in temperate doses, it is unlikely to lead to a significant increase in weight.

Section 10: List of literature and sources

1. Choi, F. D., et al. “Oral collagen supplementation: a systematic review of dermatological applications.” Journal of Drugs in Dermatology 18.1 (2019): 9-16.
2. Borumand, M., and S. Sibilla. “Daily oral collagen supplementation improves hydration and elasticity in the skin.” Journal of Cosmetic Dermatology 14.4 (2015): 344-348.
3. Benito-Ruiz, P., et al. “A randomized controlled trial on the effect of oral collagen peptides on knee joint osteoarthritis.” Osteoarthritis and Cartilage 27.11 (2019): 1727-1734.
4. Elam, M. L., et al. “A calcium-collagen chelate dietary supplement attenuates bone loss in postmenopausal women with osteopenia: a randomized controlled trial.” Journal of Medicinal Food 18.3 (2015): 324-331.
5. Van Vijven, J. P., et al. “Efficacy of glucosamine and chondroitin for knee osteoarthritis: network meta-analysis.” BMJ 344 (2012): E2919.
6. Clark, K. L., et al. “24-Week study on the use of collagen hydrolysate as a dietary supplement in athletes with activity-related joint pain.” Current Medical Research and Opinion 24.5 (2008): 1485-1496.
7. Schwartz, S. R., et al. “Ingestion of Bioactive Collagen Peptides Reduces Skin Wrinkles and Improves Skin Elasticity: Results from Two Randomized Placebo-Controlled Clinical Studies.” Journal of Agricultural and Food Chemistry 67.36 (2019): 9942-9949.
8. Oesser, S., et al. “Oral administration of 14C-labeled gelatin hydrolysate leads to an increase in collagen synthesis in articular cartilage of piglets.” Journal of Nutrition 129.10 (1999): 1891-1895.
9. FDA Website. https://www.fda.gov/
10. Rospotrebnadzor Website. https://www.rospotrebnadzor.ru/

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