Collagen: dietary supplement for youth skin

Collagen: dietary supplement for youth skin

Section 1: Collagen – the basis of youth and health

1. What is collagen?

   Collagen is a fibrillar protein, which is the main structural component of connective tissue in the body of the human and animals. It is about 30% of the total mass of protein in the body and is a key element for maintaining the strength, elasticity and elasticity of the skin, bones, cartilage, tendons, ligaments, blood vessels and other tissues. Collagen, like glue, fastens the cells among themselves, providing structural integrity.

   The name “collagen” comes from the Greek word “κόλλα” (kolla), which means “glue”. This exactly reflects its function – to keep the fabrics together. Without collagen, the body would literally crumble.

   At the molecular level, collagen is a triple spiral formed by three polypeptide chains, rich in amino acids by glycine, a dump and hydroxyproline. This unique structure provides its high tensile strength.

   There are many different types of collagen, each of which performs its own specific function.

2. Types of collagen and their functions:

   There are at least 28 identified types of collagen, each of which is encoded by a separate genome. However, about 90% of collagen in the human body falls on five main types: I, II, III, IV and V. The understanding of the differences between these types is important for choosing the most suitable dietary supplements with collagen.

   • Type and: The most common type of collagen, which is about 90% of the total collagen in the body. It is present in the skin, bones, tendons, ligaments, teeth and other connective tissues. The type I collagen is responsible for the strength and elasticity of the skin, ensuring its elasticity and preventing the formation of wrinkles. It also plays an important role in the healing of wounds and restoration of tissues. Bad with type I collagen is often recommended to improve the condition of the skin, hair and nails.

   • Type II: The main component of cartilage fabric. It provides depreciation of the joints and prevents their wear. Type II collagen is necessary to maintain joint health, reduce pain and inflammation in arthritis and other joint diseases. Type II collagen dietary supplements are often recommended for people suffering from joint pain, arthritis, osteoarthritis and other diseases associated with damage to cartilage tissue. This type of collagen is also important for maintaining the health of the intervertebral discs.

   • Type III: The second most common type of collagen in the body. It is present in the skin, muscles, blood vessels and other internal organs. Type III collagen plays an important role in maintaining the elasticity of the skin and blood vessels, as well as in the healing of wounds. It often works paired with type I collagen, providing structural support and flexibility of tissues. Type III collagen can help improve skin condition, reduce cellulite manifestations and support the health of the cardiovascular system.

   • Type IV: The main component of basal membranes, thin layers of connective tissue that support epithelial and endothelial cells. It plays an important role in filtering blood in the kidneys and maintaining the structure of the skin and other organs. Type IV collagen forms a network that provides support and permeability of basal membranes. Violations in the structure of the IV collagen can lead to various diseases of the kidneys, skin and other organs.

   • Type V: It is part of the hair, placenta and other fabrics. He participates in the formation of collagen fibers of other types, especially I and III. Type V collagen plays an important role in the development and functioning of tissues containing collagen.

3. Collagen synthesis and factors affecting it:

   Collagen synthesis is a complex process that occurs in cells called fibroblasts. It includes several stages, starting with the synthesis of calylagen and ending with the formation of mature collagen fibers.

   • Vitamin C: It is necessary for hydroxylation of proline and lysine, amino acids, which are important components of collagen. The disadvantage of vitamin C can lead to a violation of collagen synthesis and scurvy development.

   • Copper: It is necessary for the functioning of the enzyme Lizil-oxidase, which sews collagen fibers, providing their strength.

   • Zinc: Plays an important role in the synthesis of DNA and RNA necessary for the production of collagen.

   • Silicon: Helps strengthen collagen fibers and increase their elasticity.

   • Age: With age, collagen synthesis slows down, which leads to a decrease in skin elasticity, wrinkles, joint pain and other problems associated with collagen deficiency.

   • Solar radiation: Ultraviolet (UV) radiation destroys collagen fibers in the skin, causing photo glasses.

   • Smoking: Smoking reduces the level of vitamin C in the body and damages collagen fibers, accelerating the aging of the skin.

   • Inal meals: The deficiency of protein, vitamins and minerals necessary for the synthesis of collagen can lead to a decrease in its production.

   • Stress: Chronic stress can disrupt collagen synthesis and accelerate its destruction.

4. Signs of collagen deficiency:

   Collagen deficiency can be manifested by various symptoms affecting the skin, joints, bones and other tissues.

   • Wrinkles and loss of skin elasticity: A decrease in the level of collagen leads to thinning of the skin, the loss of its elasticity and the appearance of wrinkles.

   • Joint pain: The lack of collagen in cartilage can lead to pain in the joints, stiffness and limitation of mobility.

   • Osteoporosis: Collagen forms the basis of bone tissue, and its deficiency can increase the risk of osteoporosis.

   • Digestive problems: Collagen plays an important role in maintaining the health of the intestinal mucosa, and its deficiency can lead to digestive problems.

   • Hair loss: Collagen is an important component of hair follicles, and its deficiency can lead to hair loss.

   • Fitty nails: The lack of collagen can make the nails brittle and weak.

   • Cellulite: A decrease in the level of collagen can aggravate the manifestations of cellulite.

Section 2: Collagen in dietary supplements: forms and sources

1. Hydrolyzed collagen (collagen peptides):

   Hydrolyzed collagen is a form of collagen, which was split into smaller peptides through the process of hydrolysis. This process facilitates the absorption of collagen by the body, since smaller peptides are more easily absorbed in the intestines and transported to tissues where they can be used to synthesize a new collagen.

   Advantages of hydrolyzed collagen:

   • High bioavailability: Easily absorbed by the body.
   • Improved solubility: It dissolves well in water and other liquids.
   • Lack of taste and smell: It is easily added to drinks and food.

   Hydrolyzed collagen is the most common form of collagen used in dietary supplements. It is available in the form of powder, capsules, tablets and liquids.

2. Non -unathed collagen (native collagen):

   A non -aatured collagen is a form of collagen, which has retained its original structure. It was not subjected to the hydrolysis process and therefore contains larger collagen molecules.

   Advantages of non -reinatted collagen:

   • Preservation of the initial structure: Potentially can have a stronger effect on the immune system.

   A non -reinvented II collagen is used in dietary supplements to maintain joint health. It is believed that it acts by modulation of the immune system, reducing the joints in the joints and preventing the destruction of cartilage.

3. Collagen sources:

   Collagen is obtained from various sources of animal origin, including:

   • Catual cattle (bullry collagen): Most often used to obtain collagen I and III.

   • Fish (sea collagen): It is easier to absorb by the body, as it has a smaller size of molecules. Contains type I collagen.

   • Pigs (pork collagen): Contains collagen I and III types.

   • Chicken (chicken collagen): Used to obtain type II collagen.

   The choice of the collagen source depends on the type of collagen, which must be obtained, as well as on individual preferences and restrictions, such as allergies or dietary restrictions. For example, vegetarians and vegans should avoid dietary supplements containing animal collagen. Currently, there is no vegan collagen, but alternatives based on bacteria or yeast that can produce collagen, identical to the human. However, these products are still under development and are not available on wide sale.

4. Plant components that stimulate collagen production:

   Although plant sources do not contain collagen directly, some plants contain compounds that can stimulate collagen production in the body.

   • Vitamin C: Contained in citrus fruits, berries, kiwi and other fruits and vegetables.

   • Proline: Contained in asparagus, mushrooms, peanuts and other products.

   • Glycine: Contained in gelatin, pork, chicken and other animal products.

   • Lysine: Contained in fish, meat, dairy products and legumes.

   • Silicon: Contained in oats, barley, rice and other cereals.

   The use of foods rich in these nutrients can help maintain collagen synthesis in the body. In addition, some plant extracts, such as grape seed extract and green tea extract, contain antioxidants that can protect collagen from destruction.

Section 3: Advantages of taking dietary supplement with collagen

1. Improving the condition of the skin:

   Dietary supplements with collagen can improve the condition of the skin, increasing its elasticity, reducing the depth of wrinkles and improving hydration. Numerous studies have shown that the intake of collagen can increase the content of collagen in the skin, which leads to an improvement in its appearance.

   • Increasing elasticity: Collagen helps the skin maintain its elasticity and elasticity, preventing the formation of wrinkles and sagging.

   • Reducing wrinkles: Collagen fills the wrinkles from the inside, making them less noticeable.

   • Improving hydration: Collagen helps the skin retain moisture, making it more moisturized and radiant.

   • Reducing the manifestations of cellulite: Collagen strengthens the connective tissue, reducing the manifestations of cellulite.

   The effectiveness of collagen in improving the condition of the skin depends on various factors, including the type of collagen, dosage, duration of administration and individual characteristics of the body.

2. Support for joints of the joints:

   Bades with type II collagen can support joint health, reducing pain, inflammation and improving mobility. Type II collagen is the main component of cartilage tissue, and its intake can help restore damaged cartilage tissue and reduce the risk of osteoarthritis.

   • Reducing pain: Collagen can reduce joint pain associated with arthritis, osteoarthritis and other joint diseases.

   • Reduced inflammation: Collagen can reduce inflammation in the joints, facilitating the symptoms of arthritis.

   • Improving mobility: Collagen can improve joint mobility, allowing you to perform movements without pain and discomfort.

   • Restoration of cartilage tissue: Collagen can contribute to the restoration of damaged cartilage, slowing the progression of osteoarthritis.

3. Strengthening bones:

   Collagen is an important component of bone tissue, and its intake can help strengthen the bones and reduce the risk of osteoporosis. Collagen is about 90% of the organic matrix of bones, and it provides their strength and flexibility.

   • Increase in bone density: Collagen can increase bone density, reducing the risk of fractures.

   • Improving bone strength: Collagen can improve bone strength, making them more resistant to loads.

   • Reduce risk of osteoporosis: Collagen can reduce the risk of osteoporosis, especially in women during menopause.

4. Improving the health of hair and nails:

   Bades with collagen can improve the health of hair and nails, making them stronger, shiny and resistant to damage. Collagen is an important component of hair follicles and nail plate.

   • Hair strengthening: Collagen can strengthen hair, preventing their loss and brittleness.

   • Improving the shine of hair: Collagen can improve the shine of hair, making them healthier and attractive.

   • Strengthening nails: Collagen can strengthen the nails, preventing their brittleness and relaxation.

   • Acceleration of hair and nail growth: Collagen can accelerate hair and nail growth.

5. Support for health of the cardiovascular system:

   Collagen is an important component of the walls of blood vessels, and its reception can help maintain health of the cardiovascular system. Collagen ensures the elasticity and strength of blood vessels, preventing the formation of atherosclerotic plaques and the development of other cardiovascular diseases.

   • Improving the elasticity of blood vessels: Collagen can improve vascular elasticity, reducing the risk of hypertension.

   • Prevention of the formation of atherosclerotic plaques: Collagen can prevent the formation of atherosclerotic plaques, reducing the risk of heart attack and stroke.

   • Improving blood circulation: Collagen can improve blood circulation, providing tissues and organs with the necessary oxygen and nutrients.

6. Other potential advantages:

   In addition to the above advantages, dietary supplements with collagen can have other positive effects on the body.

   • Improving digestion: Collagen can help improve digestion, maintaining the health of the intestinal mucosa.

   • Acceleration of wound healing: Collagen can accelerate wound healing, stimulating the formation of new tissue.

   • Improving the quality of sleep: Some studies show that collagen can improve sleep quality.

   • Support for the immune system: Collagen can support the immune system, increasing the body’s resistance to infections.

Section 4: How to choose a dietary supplement with a collagen?

1. Type of collagen:

   Determine what type of collagen you need, depending on your goals. If you want to improve the condition of the skin, choose dietary supplements with a collagen I and III. If you want to maintain joint health, choose dietary supplements with type II collagen.

2. Collagen source:

   Choose the source of collagen, which meets your needs and preferences. If you have allergies or dietary restrictions, make sure that the dietary supplement does not contain ingredients that are contraindicated to you. Sea collagen is considered more easily digestible than bull or pork.

3. Collagen form:

   Choose a hydrolyzed collagen, as it is easier to absorb by the body. Hydrolyzed collagen is available in the form of powder, capsules, tablets and liquids. Choose a form that is most convenient for you to use.

4. Dosage:

   Follow the dosage recommendations indicated on the Bad packaging. It is usually recommended to take 10-20 grams of collagen per day.

5. Quality product:

   Choose dietary supplements from reliable manufacturers that guarantee the quality and safety of your products. Pay attention to the availability of quality certificates such as GMP (good manufacturing practice).

6. Composition:

   Carefully study the composition of the dietary supplement. Avoid products containing artificial dyes, flavors, preservatives and other harmful additives. The presence of additional ingredients, such as vitamin C, hyaluronic acid and antioxidants, which enhance the effect of collagen, is welcome.

7. Reviews:

   Read the reviews of other users about the dietary supplement to find out about their experience. Pay attention to positive and negative reviews to make your opinion about the product.

8. Price:

   Compare the prices of various dietary supplements with collagen to choose a product that corresponds to your budget. Not always the most expensive products are the most effective.

Section 5: How to take dietary supplements with collagen?

1. Reception recommendations:

   • Take dietary supplements with collagen regularly: To achieve the best results, it is necessary to take collagen regularly, for several months.

   • Follow the dosage instructions: Do not exceed the recommended dosage indicated on the pack of dietary supplements.

   • Take a collagen on an empty stomach or between meals: This can improve his assimilation.

   • Drink collagen with a lot of water: Water is necessary for hydration of the skin and other tissues.

   • Combine the reception of collagen with proper nutrition and lifestyle: Healthy nutrition, physical activity and rejection of bad habits can enhance the effect of collagen.

2. Combination with other additives:

   Reception of collagen can be combined with other additives such as vitamin C, hyaluronic acid, Q10 coenzyme and antioxidants. These additives can enhance the effect of collagen and improve its absorption.

   • Vitamin C: It is necessary for the synthesis of collagen.

   • Hyaluronic acid: Moisturizes the skin and improves its elasticity.

   • Coenzim q10: Antioxidant that protects the cells from damage.

   • Antioxidants: Protect collagen from destruction.

3. Contraindications and side effects:

   Reception of dietary supplements with collagen is usually well tolerated, but in some cases side effects may occur.

   • Allergies: Some people may have an allergy to collagen.

   • Digestive problems: Some people may have digestive problems, such as bloating, constipation or diarrhea.

   • Calcium increase: Taking large doses of collagen can lead to an increase in blood calcium.

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

   Contraindications to receive collagen:

   • Individual intolerance: Allergy to collagen or other components of dietary supplements.

   • Pregnancy and breastfeeding: There is not enough data on the safety of collagen intake during pregnancy and breastfeeding.

   • Kidney diseases: For diseases of the kidneys, you need to consult a doctor before taking collagen.

   • Increased blood calcium levels: With an increased level of calcium in the blood, it is necessary to consult a doctor before taking collagen.

Section 6: Scientific research and evidence of collagen effectiveness

1. Studies of the effect of collagen on the skin:

   Numerous scientific studies confirm the effectiveness of collagen in improving the condition of the skin.

   • The study published in the journal “Skin Pharmacology and Physiology” (2014) showed that the intake of hydrolyzed collagen has improved skin elasticity, reduced the depth of wrinkles and increased the level of skin hydration.

   • The study published in the journal “Journal of Cosmetic Dermatology” (2015) showed that the intake of collagen peptides has reduced the manifestations of cellulite within 8 weeks.

   • The metriment meta-analysis (2019) analyzed the data of 11 randomized controlled studies and came to the conclusion that the intake of collagen significantly improves skin elasticity, hydration and collagen density.

2. Studies of the influence of collagen on the joints:

   Scientific studies also confirm the effectiveness of type II collagen in maintaining joint health.

   • The study published in the magazine Osteoarthritis and Cartilage (2009) showed that the reception of non -reinatured collagen of the type of type for 6 months reduced joint pain and improved their mobility in patients with osteoarthritis.

   • The study published in the journal “International Journal of Medical Sciences” (2013) showed that the reception of hydrolyzed type II collagen has reduced joint pain within 12 weeks and improved their function among athletes with knee pain.

   • The meta-analysis published in the journal PLOS ONE (2018) analyzed the data of 5 randomized controlled studies and came to the conclusion that the intake of type II collagen significantly reduces joint pain in patients with osteoarthritis.

3. Studies of the influence of collagen on the bones:

   Studies also study the effect of collagen on bone health.

   • The study published in the magazine Maturitas (2018) showed that taking collagen peptides for 12 months increased the bone density in women in postmenopause with osteopenia.

   • The study published in the journal Nutrians (2018) showed that the reception of collagen improved markers of bone formation and reduced markers of bone resorption in women in postmenopausa.

4. Criticism of research and prospects for further research:

   Despite the positive results of many studies, it is important to note that some studies have restrictions, such as small sample size, short duration and lack of a control group. Further studies with large sizes of sample and longer duration are needed to confirm the effectiveness of collagen in improving the condition of the skin, joints, bones and other tissues.

   It is also necessary to conduct more studies to study the mechanisms of collagen action and determine the optimal dosages and forms of collagen for various purposes. In addition, it is important to consider the individual characteristics of the body when prescribing dietary supplements with collagen.

Section 7: Alternatives Badam with Collagen

1. Increased consumption of products rich in collagen:

   In addition to taking dietary supplements, you can increase the consumption of products rich in collagen, such as bone broth, poultry, fish and gelatin. Bone broth is an excellent source of collagen, as well as other nutrients, such as amino acids, minerals and electrolytes. The skin of the bird also contains a large amount of collagen. Fish, especially the skin and bones of fish, is also a good source of collagen. Gelatin is a product obtained from collagen, and it can be used to prepare desserts, jelly and other dishes.

   However, it is important to remember that collagen from food may not be absorbed as effectively as a hydrolyzed collagen from dietary supplements.

2. Stimulation of collagen production using a diet and lifestyle:

   Proper nutrition and a healthy lifestyle can stimulate the production of collagen in the body.

   • Use products rich in vitamin C: Vitamin C is necessary for collagen synthesis. Good sources of vitamin C are citrus fruits, berries, kiwi and other fruits and vegetables.

   • Use foods rich in prolife and glycine: Proilin and glycine are amino acids, which are important components of collagen. Good sources of proline are asparagus, mushrooms, peanuts and other products. Good sources of glycine are gelatin, pork, chicken and other animal products.

   • Protect the skin from the sun: Ultraviolet radiation destroys collagen fibers in the skin. Use a high SPF sunscreen and wear protective clothes.

   • Refuse smoking: Smoking reduces the level of vitamin C in the body and damages collagen fibers.

   • Manage stress: Chronic stress can disrupt collagen synthesis. Do yoga, meditation or other relaxation techniques.

3. Cosmetic procedures stimulating collagen production:

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

   • Micronidling: The procedure in which microscopic punctures are applied to the skin, which stimulates the production of collagen and elastin.

   • Laser rejuvenation: The procedure in which the skin affects the laser beam, which stimulates the production of collagen and improves its texture.

   • Chemical peels: The procedures in which chemical solutions are applied to the skin, which exfoliate the upper layer of the skin and stimulate the production of collagen.

   • Radio wave lifting: The procedure in which the skin is acted by radio waves, which stimulates the production of collagen and pulls the skin.

   These procedures can be effective for improving the condition of the skin, but they can also be expensive and have side effects.

Section 8: Collagen in sports and fitness

1. The influence of collagen on recovery after training:

   Collagen plays an important role in restoration after training. It promotes tissue regeneration, reduces inflammation and strengthens the joints.

   • Muscle restoration: Collagen contains amino acids necessary for the restoration and growth of muscle tissue after intense training.
   • Reducing joint pain: Collagen helps restore cartilage, reducing pain and inflammation in the joints after physical activity.
   • Strengthening ligaments and tendons: Collagen improves the strength and elasticity of ligaments and tendons, reducing the risk of injuries during training.

2. Collagen to increase performance:

   Some studies show that the intake of collagen can improve sports results.

   • Increase in muscle force: Collagen contributes to the growth of muscle mass and an increase in strength.
   • Improvement of endurance: Collagen supports the health of the joints and ligaments, which allows you to train longer and more intense.
   • Reducing the risk of injuries: Collagen strengthens the connecting fabrics, reducing the likelihood of injuries during training.

3. Recommendations for receiving collagen for athletes:

   Athletes are recommended to take collagen to improve recovery after training, increase performance and reduce the risk of injuries.

   • Type of collagen: For athletes, collagen of I, II and III are especially important. Type I collagen strengthens tendons and ligaments, type II collagen supports joint health, and type III collagen helps to restore muscle tissue.
   • Dosage: The recommended collagen dosage for athletes is 10-20 grams per day, divided into several tricks.
   • Reception time: The best time to receive collagen is after training, when the body needs to be restored.

Section 9: Collagen and age -related changes

1. The influence of the age on the production of collagen:

   With age, the production of collagen in the body decreases, which leads to various age -related changes, such as wrinkles, loss of skin elasticity, joint pain and a decrease in bone density.

   • Reducing skin elasticity: With a decrease in the amount of collagen, the skin becomes less elastic and elastic, which leads to wrinkles and sagging.
   • Joint pain: With age, the cartilaginous fabric wear out, which leads to pain in the joints and limiting mobility.
   • Osteoporosis: A decrease in bone density increases the risk of fractures.
   • Deterioration of hair and nails: The hair becomes thin and brittle, and the nails are divided.

2. The role of collagen in a slowdown in aging process:

   Reception of collagen can help slow down the aging process, improving the condition of the skin, joints, bones and other tissues.

   • Improving the condition of the skin: Collagen helps the skin maintain its elasticity and elasticity, reducing wrinkles and sagging.
   • Support for joints of the joints: Collagen helps restore cartilage, reducing pain and joint inflammation.
   • Strengthening bones: Collagen helps to increase the density of bones, reducing the risk of osteoporosis.
   • Improving the condition of hair and nails: Collagen strengthens hair and nails, making it healthier and attractive.

3. Recommendations for receiving collagen for older people:

   Older people are recommended to take collagen to slow down the processes of aging and maintain health.

   • Type of collagen: For older people, collagen of I, II and III are especially important.
   • Dosage: The recommended collagen dosage for older people is 10-20 grams per day, divided into several tricks.
   • Reception time: The best time to receive collagen is in the morning on an empty stomach or in the evening before going to bed.

Section 10: Collagen in cosmetology

1. Using collagen in cosmetics:

   Collagen is widely used in cosmetics for skin care. It is added to creams, serums, masks and other products to improve skin elasticity, reduce wrinkles and hydration.