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Collagen: the best dietary supplement for the prevention of aging
I. Collagen: The basis of youth and health
IA What is collagen and its role in the body?
Collagen is the most common protein in the human body, which is about 30% of the total mass of proteins. It is the main structural component of connective tissue, providing strength, elasticity and support of various organs and systems. Collagen forms an extracellular matrix that surrounds the cells and ensures their connection, nutrition and protection. It plays a critical role in maintaining the integrity of the skin, bones, joints, cartilage, tendons, ligaments, blood vessels, muscles and other tissues.
The name “collagen” comes from the Greek word “kolla”, which means “glue”. This reflects its role as a binder that holds the fabrics together and ensures their functionality.
IA1. Collagen structure.
Collagen is not a single protein, but is a family of proteins, each of which has its own unique amino acid sequence and structure. All types of collagen are characterized by a three-spiral structure, in which three polypeptide chains called alpha cards twist around each other, forming a strong triple spiral. This structure gives collagen its high tensile strength.
The amino acid composition of collagen is distinguished by a high content of glycine, proline and hydroxyproline. Glycine occupies every third position in alpha chapters, providing tight twisting of the spiral. Proilin and hydroxyproline give the structure stiffness and stability.
IA2. Varieties of collagen.
There are at least 28 different types of collagen, each of which has its own specific function and localization in the body. The most common and studied are the types of I, II, III, IV and V.
- Type and: The most common type of collagen, which is about 90% of the total collagen in the body. It is located in the skin, bones, tendons, ligaments, teeth and other tissues. It provides the strength and elasticity of these tissues.
- Type II: The main component of cartilage fabric. It provides shock -absorbing properties of cartilage and protects the joints from wear.
- Type III: Located in the skin, muscles, blood vessels and other tissues. It provides the elasticity and elasticity of these tissues. Often found with a type I collagen.
- Type IV: The main component of basal membranes that support cells and tissues. He plays an important role in filtering and transport of substances.
- Type V: Located in the hair, placenta and other fabrics. It is involved in the formation of cell membranes and intercellular matrix.
IB synthesis of collagen in the body.
Collagen synthesis is a complex multi -stage process that occurs in the cells of connective tissue called fibroblasts. It includes the following stages:
- Transcription and broadcast: Genes encoding the alpha chapkes of collagen are transcribed to the MRNA, which is then broadcast in ribosomes, forming polypeptide chains.
- Amino acid modification: Polypeptide chains are subjected to a number of modifications, including hydroxylation of the velvet and lysine. These reactions require vitamin C as a cofactor.
- Glycosylation: Some residues of hydroxylizine are glycosylate, joining them sugar molecules.
- The formation of a triple spiral: Three alpha chapters are combined and twisted around each other, forming a triple spiral of a puncture.
- Prokollagen secretion: Preconlagen is secreted from fibroblasts to extracellular space.
- Precollagen transformation into collagen: Enzymes called Proconlagen-N-Peptidases and Proconlagen-C-Peptidase, are hidden by N- and C-confer peptides from Prollagen, turning it into collagen.
- Formation of collagen fibers: Collagen molecules are self -organized, forming collagen fibers.
- Collagen fiber stitching: Liziloxidase enzymes sew collagen fibers, forming a strong network.
Violation of any of these stages can lead to collagen defects and the development of various diseases.
IC factors affecting the production of collagen.
The production of collagen in the body is regulated by many factors, including:
- Age: With age, the production of collagen naturally decreases. After 25 years, the body begins to produce less collagen, and after 40 years the rate of its decrease is significantly accelerated.
- Nutrition: For collagen synthesis, amino acids, vitamins and minerals are needed. The lack of these nutrients can lead to a decrease in collagen production. Especially important are vitamin C, Praise, Glycine, Lizin and Copper.
- Ultraviolet radiation: Ultraviolet radiation damages collagen fibers and reduces collagen production. Long -term exposure to the sun accelerates the process of skin aging.
- Smoking: Smoking reduces the production of collagen and worsens its quality. Nicotine narrows blood vessels, which leads to a decrease in the intake of nutrients to the skin.
- Stress: Chronic stress can lead to a decrease in collagen production.
- Genetic factors: Genetic factors can also affect the production of collagen. Some people are genetically predisposed to a more rapid decrease in collagen production.
- Diseases: Some diseases, such as autoimmune diseases and diseases of the connective tissue, may disrupt the production of collagen.
ID signs of collagen deficiency.
Collagen deficiency can be manifested by various symptoms, including:
- Wrinkles and loss of skin elasticity: The skin becomes thinner, dry and less elastic, which leads to the formation of wrinkles.
- Joint pain: A decrease in the amount of collagen in cartilage leads to its thinning and damage, which causes joint pain and limitation of mobility.
- Weakening of bones: Collagen is an important component of bone tissue. Collagen deficiency can lead to a decrease in bone density and increased risk of fractures.
- Digestive problems: Collagen plays an important role in maintaining the integrity of the intestinal mucosa. Collagen deficiency can lead to inflammation and digestive problems.
- Muscle weakening: Collagen is an important component of muscle tissue. Collagen deficiency can lead to muscle weakening and a decrease in strength.
- Fitty nails and hair: Collagen is an important component of nails and hair. Collagen deficiency can lead to their brittleness and loss.
- Visual impairment: Collagen is an important component of the cornea of the eye. Collagen deficiency can lead to vision of vision.
- Slow healing of wounds: Collagen plays an important role in the healing of wounds. Collagen deficiency can lead to slow healing of wounds.
II. Collagen and aging: interconnection
II.A. The role of collagen in the process of aging.
Acting is a complex biological process that is characterized by a progressive decrease in the functionality of the body. One of the key aging factors is a decrease in collagen production.
With age, fibroblasts, cells responsible for the synthesis of collagen, become less active and produce less collagen. In addition, the quality of collagen also worsens. Collagen fibers become more rigid and less elastic, which leads to a loss of elasticity and elasticity of tissues.
A decrease in collagen production affects all organs and systems of the body, contributing to the development of age -related changes.
II.B. The effect of collagen deficiency on the skin, joints and bones.
- Leather: A decrease in the level of collagen in the skin leads to a loss of its elasticity and elasticity, which manifests itself in the form of wrinkles, sagging and dryness. The skin becomes thinner and sensitive to external influences.
- Joints: Collagen is the main component of cartilage, which covers the articular surfaces of the bones and provides their smooth sliding. A decrease in the level of collagen in cartilage leads to its thinning and damage, which causes joint pain, limitation of mobility and the development of osteoarthritis.
- Bones: Collagen is about 90% of the organic matrix of bones. It provides the strength and elasticity of the bones. A decrease in the level of collagen in the bones leads to a decrease in their density and increased risk of fractures, especially in women during menopause.
II.C. Collagen as a means of preventing aging.
Given the important role of collagen in maintaining health and youth, its use as a means of preventing aging is becoming more and more popular. The consumption of collagen in the form of additives can help replenish its deficiency in the body and slow down the aging process.
Studies show that taking collagen additives can improve the condition of the skin, reduce joint pain, strengthen the bones and improve the general health of health.
III. Collagen additives: types and shapes
III.A. Hydrolyzed collagen (collagen peptides).
The hydrolyzed collagen, also known as collagen peptides, is a form of collagen, which was split into smaller fragments called peptides. This hydrolysis process facilitates the absorption of collagen by the body.
Hydrolyzed collagen is obtained by enzymatic splitting of collagen, isolated from various sources, such as skin and bones of animals, fish and other marine organisms.
III.A.1. Advantages of hydrolyzed collagen.
- Improved assimilation: Due to the small size of the peptides, the hydrolyzed collagen is easily absorbed in the intestines and enters the bloodstream.
- Collagen synthesis stimulation: Collagen peptides stimulate fibroblasts to develop a new collagen in the skin, joints and bones.
- Wide spectrum of action: Hydrolyzed collagen has a beneficial effect on various organs and systems of the body, including skin, joints, bones, muscles and digestive system.
III.B. Sea collagen.
Sea collagen is obtained from leather, bones and scales of fish and other marine organisms. It consists mainly of type I collagen, which is the main component of the skin.
III.b.1. Advantages of sea collagen.
- High bioavailability: Sea collagen has a lower molecular weight than collagen from other sources, which ensures its higher bioavailability and body absorption.
- Safety: Sea collagen is considered safe and well tolerated by most people.
- Environmental friendliness: Sea collagen is an environmentally friendly source of collagen, since it is obtained from the waste of the fish industry.
III.C. Bychy collagen.
Bully collagen is obtained from leather and bones of cattle. It contains collagen I and III types.
III.C.1. The advantages of bulls of collagen.
- Accessibility: Bully collagen is one of the most affordable and common types of collagen.
- High content of collagen I and III types: The bull -high collagen contains a large amount of type I collagen, which is important for the health of the skin, and type III collagen, which is important for muscle health and blood vessels.
III.D. Chicken collagen.
Chicken collagen is obtained from cartilage chicken. It contains mainly type II collagen, which is the main component of cartilage.
III.D.1. Advantages of chicken collagen.
- Support for joints of the joints: A chicken collagen containing type II collagen is especially useful for maintaining joint health and reducing pain in osteoarthritis.
III.E. Vegetarian collagen.
Strictly speaking, vegetarian collagen does not exist, since collagen is a protein of animal origin. However, there are products that stimulate the production of collagen in the body and can be considered as a vegetarian alternative to collagen.
These products contain vitamins, minerals and amino acids necessary for the synthesis of collagen. These include:
- Vitamin C: Important for hydroxylation of proline and lysine, key stages of collagen synthesis. Sources: citrus fruits, berries, pepper, broccoli.
- Proline: The amino acid that is part of the collagen. Sources: wheat sprouts, asparagus, mushrooms.
- Glycine: The amino acid that is part of the collagen. Sources: spirulina, soy, spinach.
- Copper: It is necessary for the activity of liziloxidase, an enzyme involved in the stitching of collagen fibers. Sources: nuts, seeds, mushrooms.
III.F. Forms of the release of collagen additives.
Collagen additives are available in various forms, including:
- Powder: Collagen powder can be added to drinks, smoothies, yogurts and other foods.
- Capsules: Collagen capsules are conveniently accepted and dose.
- Tablets: Collagen tablets are also convenient to use.
- Jelly Bean: Collagen chewing sweets are a pleasant and simple way to take collagen.
- Liquid collagen: Liquid collagen is easily absorbed by the body.
IV. How to choose a collagen supplement
IV.A. Determining the goals of taking collagen.
Before choosing a collagen additive, it is important to determine the purpose of its administration. Do you want to improve the condition of the skin, reduce joint pain, strengthen the bones or improve the general state of health? The choice of the type of collagen and the form of release of the additive will depend on your goals.
- To improve the condition of the skin: It is recommended to choose additives containing II and III collagen.
- To support the health of the joints: It is recommended to choose additives containing type II collagen.
- To strengthen bones: It is recommended to choose additives containing type I collagen.
IV.B. Analysis of the composition of the additive: types of collagen and additional ingredients.
Carefully study the composition of the additives. Make sure that it contains the necessary type of collagen and a sufficient amount of collagen per portion. Also, pay attention to the presence of additional ingredients, such as vitamin C, hyaluronic acid and antioxidants, which can enhance the effect of collagen.
IV.C. The source of collagen: sea, bull, chicken and others.
The choice of a collagen source depends on your preferences and possible allergic reactions. Sea collagen is considered the most bioavailable and environmentally friendly, but can be contraindicated for people with allergies to fish. Bully collagen is affordable and common, but may not be suitable for vegetarians. Chicken collagen is especially useful for joint health.
IV.D. Release form: powder, capsules, tablets, liquid collagen.
The choice of release form depends on your personal preferences. It is convenient to add powder to drinks and food, capsules and tablets are conveniently taken and dose, liquid collagen is easily absorbed by the body.
IV.E. Reviews and ratings.
Before buying a collagen additive, it is recommended to familiarize yourself with the reviews and ratings of other customers. This will help you make an idea of the quality and effectiveness of the additive.
IV.F. Certification and quality control.
Pay attention to the availability of quality certificates and compliance with international standards. This guarantees the safety and effectiveness of the additive.
V. How to take collagen correctly.
VA recommended dosages.
The recommended dosage of collagen depends on the type of collagen, the form of release and intake goals. It is usually recommended to take 5-15 grams of collagen per day.
VB reception time: in the morning or evening, on an empty stomach or with food.
Opinions about the time of receiving collagen diverge. Some experts recommend taking a collagen on an empty stomach to improve its assimilation. Others believe that the intake of collagen with food does not affect its assimilation.
VC combination of collagen with other vitamins and minerals to enhance the effect.
To enhance the collagen effect, it is recommended to combine it with vitamin C, hyaluronic acid and antioxidants.
VD duration of collagen.
To achieve noticeable results, it is recommended to take collagen for several months. Typically, the first results become noticeable after 4-8 weeks of admission.
VI. Contraindications and side effects.
VI.A. Possible allergic reactions.
Collagen can cause allergic reactions in people with allergies to fish, mollusks, chicken or cattle, depending on the source of collagen.
Vi.b. Problems with digestion.
In some cases, the intake of collagen can cause digestive problems, such as bloating, constipation or diarrhea.
VI.C. Interaction with drugs.
Collagen can interact with some drugs. Therefore, before taking collagen, it is recommended to consult a doctor, especially if you take any medicine.
VI.D. Contraindications during pregnancy and breastfeeding.
The safety of taking collagen during pregnancy and breastfeeding is not sufficiently studied. Therefore, pregnant and lactating women are recommended to consult a doctor before taking collagen.
VII. Collagen in food.
VII.A. Products rich in collagen.
Some foods contain collagen or contribute to its production in the body. These include:
- Bone broth: Contains collagen, gelatin and other beneficial substances.
- Fish: Contains type I collagen.
- Chicken: Contains collagen.
- Eggs: Contain the glycine and glycine necessary for the synthesis of collagen.
- Citrus: Rich in vitamin C necessary for the synthesis of collagen.
- Berries: Rich in vitamin C and antioxidants.
- Leaf green vegetables: Contain vitamins and minerals necessary for the synthesis of collagen.
VII.B. Recipes for dishes with collagen.
Collagen can be added to various dishes, such as smoothies, soups, cereals and pastries.
VIII. Conclusion
Collagen plays an important role in maintaining health and youth. Reception of collagen additives can help replenish its deficiency in the body and slow down the aging process. When choosing a collagen supplement, it is important to consider the type of collagen, source, form of release and the presence of additional ingredients. Before taking collagen, it is recommended to consult a doctor.
This article is designed to provide comprehensive information about collagen and its role in anti-aging. The information is for informational purposes only and should not be considered medical advice. Always consult with a healthcare professional before starting any new supplement regimen.