Collagen in dietary supplements: benefits for women after 40

Collagen in dietary supplements: benefits for women after 40

I. Introduction: understanding of collagen and age -related changes

A. What is collagen?

1. Collagen is a structural protein, which is the main component of connective tissue in the human body and animals. It forms the basis of the skin, bones, tendons, cartilage, blood vessels and other tissues, ensuring their strength, elasticity and elasticity. In fact, collagen is the most common protein in the human body, which is about 30% of the total protein mass.

2. The collagen molecule has a complex structure – this is a triple spiral consisting of three polypeptide chains twisted together. These chains are rich in amino acids by glycine, a proline and hydroxyproline, which play a key role in the formation of a stable spiral structure. Various types of collagen differ in their amino acid sequence and structure, which determines their functional properties and localization in the body.

3. Collagen functions are diverse and vital. It supports the structure and integrity of tissues, ensures their hydration, promotes the healing of wounds, participates in the formation of bones and cartilage, and also plays a role in immune reactions. Without a sufficient amount of collagen, fabric become more fragile, less elastic and subject to damage.

B. Types of collagen and their role in the body.

1. There are at least 28 different types of collagen, each of which has its own unique structure and function. However, the most common and important for human health are the types of I, II, III, IV and V. The understanding of the differences between these types of collagen is important for choosing a suitable additive aimed at specific needs of the body.

2. Type I collagen: The most common type of collagen in the human body. It makes up the main part of the skin, tendons, bones, teeth, blood vessels and the cornea of ​​the eye. Type I collagen provides the strength and elasticity of these tissues, supporting their structure and function. It plays an important role in the healing of wounds, the formation of bones and maintaining skin health.

3. Type II collagen: Mostly contained in cartilage, ensuring their strength and elasticity. It is important for maintaining the health of the joints, depreciation of loads and preventing damage to cartilage tissue. Type II collagen can also have an anti -inflammatory effect on the joints.

4. Type III collagen: It is often found along with a type I collagen in the skin, blood vessels and internal organs. It plays a role in maintaining the elasticity of the skin, healing of wounds and the formation of blood vessels. Type III collagen is especially important for maintaining the structure of hollow organs, such as intestines and uterus.

5. Collagen IV type: The main component of basal membranes is the thin layers of extracellular matrix, which support the structure of epithelial and endothelial cells. It plays an important role in filtering, transport of nutrients and maintaining the structure of tissues.

6. V -type collagen: Contained in small quantities in many fabrics, including hair, placenta and bones. It participates in the formation of collagen fibers and can regulate their structure and function.

IN. Age -related changes and decrease in collagen production.

1. With age, the production of collagen in the body naturally decreases. This process begins at about 25 years and gradually accelerates after 40 years. A decrease in collagen production leads to a number of age -related changes affecting the skin, joints, bones and other fabrics.

2. Reasons for reducing collagen production: A decrease in collagen production is associated with a decrease in the activity of fibroblasts – cells that synthesize collagen. This process can be accelerated by various factors, such as genetic predisposition, exposure to ultraviolet radiation, smoking, malnutrition, stress and hormonal changes.

3. Impact on the skin: A decrease in collagen production in the skin leads to a loss of elasticity, elasticity and hydration. This leads to wrinkles, dryness, sagging and age spots. The skin becomes thinner and sensitive to external influences.

4. Influence on the joints: A decrease in collagen production in cartilage leads to their thinning and damage. This leads to the development of osteoarthritis, joint pain, stiffness and limitation of mobility. Carts lose their ability to amortize the loads, which leads to friction of bones about each other.

5. Influence on the bone: A decrease in collagen production in the bones leads to a decrease in their density and strength. This increases the risk of osteoporosis and fractures. The bones become more fragile and subject to damage.

6. Other consequences: A decrease in collagen production can also affect the condition of hair, nails, teeth, blood vessels and other tissues. Hair can become more thin and brittle, nails – fragile, and teeth – more susceptible to caries. A decrease in the elasticity of blood vessels can increase the risk of developing cardiovascular diseases.

G. Hormonal changes in women after 40 and their impact on the production of collagen.

1. After 40 years, women have significant hormonal changes associated with perimenopause and menopause. These changes have a significant impact on the production of collagen and can accelerate the aging process.

2. Reducing the level of estrogen: The main hormonal change is a decrease in the level of estrogen – female sex hormones that play an important role in the regulation of many body functions, including collagen production. Estrogens stimulate fibroblasts to the synthesis of collagen, so their decrease leads to a decrease in the production of this protein.

3. Impact on the skin: A decrease in estrogen levels during menopause significantly accelerates the loss of collagen in the skin. This leads to more pronounced wrinkles, dryness, sagging and thinning of the skin. The skin becomes more sensitive to ultraviolet radiation and other external factors.

4. Influence on the joints: A decrease in the level of estrogen also affects the condition of the joints, contributing to the destruction of cartilage tissue and the development of osteoarthritis. Estrogens have an anti -inflammatory effect and protect cartilage from damage, so their decrease can aggravate inflammatory processes in the joints.

5. Influence on the bone: A decrease in estrogen levels is one of the main risk factors for the development of osteoporosis in women during menopause. Estrogens stimulate the activity of osteoblasts – cells that form bone tissue, so their decrease leads to a decrease in bone density and an increase in the risk of fractures.

6. Other consequences: Hormonal changes during menopause can also affect the condition of the hair, nails, mucous membranes and other tissues. The hair can become more thin and dry, the nails – fragile, and the mucous membranes – more dry and sensitive.

II. The role of collagen in dietary supplements for women after 40

A. Why take collagen in dietary supplements after 40 years?

1. Filling up the collagen deficit: the main goal of taking collagen in dietary supplements after 40 years is to replenish the deficiency of this protein in the body caused by age -related changes and hormonal factors. Regular intake of collagen can help compensate for the decrease in the production of its own collagen and support the health of the skin, joints, bones and other tissues.

2. Improving the condition of the skin: collagen is a key component of the skin, providing its strength, elasticity and moisture. Reception of collagen in dietary supplements can help reduce wrinkles, increase skin elasticity, improve its hydration and protect against damage caused by ultraviolet radiation and other external factors.

3. Maintaining joint health: Collagen is the main component of cartilage, providing their strength and elasticity. Reception of collagen in dietary supplements can help reduce joint pain, improve their mobility, slow down the destruction of cartilage and prevent the development of osteoarthritis.

4. Strengthening of bones: collagen is an important component of bones, providing their strength and flexibility. Reception of collagen in dietary supplements can help increase bone density, reduce the risk of osteoporosis and fractures, especially in women during menopause.

5. Support for hair and nails: collagen also plays a role in maintaining hair and nails. The reception of collagen in dietary supplements can help strengthen the hair, make it more shiny and thick, as well as strengthen the nails and prevent their brittleness.

6. General improvement in well -being: collagen plays an important role in maintaining the health of many tissues and organs. Reception of collagen in dietary supplements can help improve overall well -being, increase energy, improve sleep and maintain the health of the digestive system.

B. Advantages of taking collagen for the skin.

1. Reducing wrinkles: clinical studies have shown that the intake of collagen in dietary supplements can help reduce the depth and visibility of wrinkles, especially around the eyes and mouth. Collagen stimulates the production of its own collagen and elastin in the skin, which leads to its smoothing and improving the texture.

2. An increase in the elasticity and elasticity of the skin: collagen provides the strength and elasticity of the skin. Reception of collagen in dietary supplements can help increase skin elasticity, reduce its sagging and prevent sagging. This is especially important for women after 40 years, when the production of its own collagen decreases.

3. Improving the hydration of the skin: collagen has the ability to retain moisture in the skin, ensuring its moisturizing. The intake of collagen in dietary supplements can help improve the hydration of the skin, make it softer and elastic, as well as reduce dryness and peeling.

4. Condition protection: collagen protects the skin from damage caused by ultraviolet radiation, free radicals and other external factors. Reception of collagen in dietary supplements can help strengthen the protective barrier of the skin and prevent premature aging.

5. Improvement of wound healing: Collagen plays an important role in wound healing. Reception of collagen in dietary supplements can help accelerate wound healing, reduce scars and improve skin regeneration.

6. Reducing cellulite: collagen can help reduce the visibility of cellulite, strengthening the connective tissue under the skin and improving its structure. Reception of collagen in dietary supplements can help make the skin more smooth and even.

IN. Advantages of taking collagen for joints.

1. Reducing joint pain: clinical studies have shown that the intake of collagen in dietary supplements can help reduce joint pain, especially in people suffering from osteoarthritis. Collagen helps to restore cartilage and reduces inflammation in the joints.

2. Improving the mobility of the joints: collagen provides elasticity and flexibility of the joints. Reception of collagen in dietary supplements can help improve joint mobility, reduce stiffness and facilitate the implementation of everyday tasks.

3. Slow down of the destruction of cartilage: collagen is the main component of cartilage. Reception of collagen in dietary supplements can help slow down the destruction of cartilage, prevent the progression of osteoarthritis and protect the joints from further damage.

4. Reducing inflammation in the joints: collagen can have an anti -inflammatory effect on the joints. Reception of collagen in dietary supplements can help reduce inflammation in the joints, relieve pain and improve their function.

5. Improving recovery after training: collagen can help improve recovery after training, reduce muscles and joint pain, as well as accelerate healing of microtrauma.

6. Prevention of injuries: Collagen strengthens the connective tissue supporting the joints. Reception of collagen in dietary supplements can help prevent joint injuries, especially among athletes and people involved in physical exercises.

G. Advantages of taking collagen for bones.

1. Increase in bone density: collagen is a significant part of the bone tissue, providing its strength and flexibility. Reception of collagen in dietary supplements can help increase bone density, especially in women during menopause, when the risk of osteoporosis increases.

2. Reducing the risk of fractures: collagen makes the bones more flexible and resistant to loads. Reception of collagen in dietary supplements can help reduce the risk of fractures, especially in the elderly.

3. Improving fractures healing: collagen plays an important role in healing fractures. Reception of collagen in dietary supplements can help accelerate the healing of fractures, improve bone regeneration and reduce the risk of complications.

4. Reducing of bone pain: collagen can help reduce bone pain, especially in people suffering from osteoporosis or other bone diseases.

5. Support for the health of the spine: Collagen plays an important role in maintaining the health of the spine, ensuring the strength and flexibility of the intervertebral discs. Reception of collagen in dietary supplements can help prevent degenerative changes in the spine and reduce back pain.

6. Improving posture: collagen strengthens the muscles and ligaments that support the spine. Reception of collagen in dietary supplements can help improve posture, reduce stoop and prevent back pain.

D to Other advantages of taking collagen for women after 40.

1. Strengthening hair and nails: collagen is an important component of hair and nails. The reception of collagen in dietary supplements can help strengthen the hair, make it more shiny and thick, as well as strengthen the nails and prevent their brittleness.

2. Improving the digestive system: collagen supports the health of the intestinal mucosa. Reception of collagen in dietary supplements can help improve the digestive system, reduce inflammation in the intestines and improve the absorption of nutrients.

3. Support for health of the cardiovascular system: Collagen is an important component of blood vessels, providing their elasticity and strength. Reception of collagen in dietary supplements can help support the health of the cardiovascular system, reduce the risk of atherosclerosis and other heart disease and blood vessels.

4. Improvement: some studies have shown that collagen intake can help improve sleep, reduce insomnia and improve sleep quality.

5. Increase in energy: collagen can help increase energy level, improve overall well -being and reduce fatigue.

6. Support for the immune system: Collagen plays a role in immune reactions. Reception of collagen in dietary supplements can help support the immune system and increase resistance to infections.

III. Types of collagen in dietary supplements: choosing the best option

A. Hydrolyzed collagen (collagen peptides).

1. What is a hydrolyzed collagen? The hydrolyzed collagen, also known as collagen peptides, is a form of collagen, which was split into smaller fragments – amino acids and peptides. This hydrolysis process improves collagen digestibility in the body.

2. The advantages of hydrolyzed collagen: the main advantage of hydrolyzed collagen is its high bioavailability. Due to the small size of the molecules, the hydrolyzed collagen is easily absorbed in the intestines and is quickly delivered to the fabric, where it is used to synthesize its own collagen.

3. How is a hydrolyzed collagen produced? Hydrolyzed collagen is carried out by enzymatic splitting of animal collagen (for example, from leather, bones and cartilage of cattle, pigs or fish) into smaller peptides. This process may include the use of various enzymes, such as proteases.

4. Forms of the release of hydrolyzed collagen: a hydrolyzed collagen is available in various forms of release, including powders, capsules, tablets and liquids. Powers can be added to drinks, smoothies or yogurts. Capsules and tablets are convenient to use.

5. Indications for the use of hydrolyzed collagen: hydrolyzed collagen is recommended to improve the condition of the skin, joints, bones, hair and nails. It can also be useful for athletes and people involved in physical exercises for restoration after training and prevention of injuries.

6. Contraindications and side effects: hydrolyzed collagen is usually well tolerated. However, in rare cases, side effects can occur, such as allergic reactions, digestive disorders (for example, bloating, nausea) or unpleasant taste in the mouth.

B. Non-unauthorized type II collagen (UC-II).

1. What is a non -neaturated type II collagen? A non-reinvented type II collagen (UC-II) is a form of type II collagen, which retains its natural structure of the triple spiral. Unlike hydrolyzed type II collagen, UC-II is not subjected to the process of splitting into smaller peptides.

2. The mechanism of action UC-II: UC-II acts through the immune mechanism, known as oral tolerance. When administered orally, the UC-II interacts with the cells of Pyero plaques in the small intestine, which leads to a decrease in the immune response to its own type II collagen in cartilage. This helps reduce inflammation and slow down the destruction of cartilage.

3. The advantages of UC-II: The main advantage of UC-II is its effectiveness in reducing joint pain and improving their mobility. Clinical studies have shown that UC-II can be more effective than glucosamine and chondroitin in relief of osteoarthritis symptoms.

4. UC-II dosage: the usual dosage of UC-II is 40 mg per day. It is important to follow the recommended dosage in order to avoid side effects.

5. Forms of release UC-II: UC-II is available mainly in the form of capsules.

6. Indications for the use of UC-II: UC-II is recommended to relieve joint pain, improve their mobility and slow down the destruction of cartilage tissue in osteoarthritis and other joint diseases.

7. Contraindications and side effects: UC-II is usually well tolerated. However, in rare cases, side effects can occur, such as digestive disorders or allergic reactions.

IN. Sea collagen.

1. What is sea collagen? Sea collagen is a collagen obtained from leather, bones and fish scales. It consists mainly of type I collagen, which is the main component of the skin, bones and tendons.

2. Advantages of sea collagen: sea collagen has high bioavailability due to the small size of molecules. It is easily absorbed in the intestines and is quickly delivered to the fabric, where it is used to synthesize its own collagen. In addition, sea collagen is considered a more environmentally friendly and sustainable source of collagen compared to the collagen of animal origin.

3. Sources of sea collagen: sea collagen is obtained from various types of fish, such as cod, salmon, tuna and tilapia. It is important to choose sea collagen obtained from environmentally friendly and stable sources.

4. Forms of sea collagen release: sea collagen is available in various forms of release, including powders, capsules, tablets and liquids.

5. Indications for the use of sea collagen: sea collagen is recommended to improve the condition of the skin, joints, bones, hair and nails. It can also be useful for athletes and people involved in physical exercises for restoration after training and prevention of injuries.

6. Contraindications and side effects: sea collagen is usually well tolerated. However, in rare cases, side effects can occur, such as allergic reactions (especially in people with allergies to fish), digestive disorders or unpleasant taste in the mouth.

G. Collagen of animal origin (beef, pork).

1. What is animal collagen? Colligen of animal origin is a collagen obtained from leather, bones and cartilage animals such as cattle (beef collagen) and pig (pork collagen).

2. Types of collagen in the collagen of animal origin: the beef collagen contains mainly collagen I and III, and pork collagen – type I collagen.

3. The advantages of animal collagen: animal collagen is an affordable and widespread source of collagen. It can be useful for improving the condition of the skin, joints and bones.

4. Forms of the release of collagen of animal origin: collagen of animal origin is available in various forms of release, including powders, capsules, tablets and liquids.

5. Indications for the use of animal collagen: collagen of animal origin is recommended to improve the condition of the skin, joints and bones.

6. Contraindications and side effects: animal collagen can cause allergic reactions in people with allergies to beef or pork. Digestive disorders may also occur. It is important to choose a collagen obtained from animals grown in environmentally friendly conditions.

D to Vegetarian/vegan “boosters” of collagen (amino acids, vitamin C, hyaluronic acid).

1. What are vegetarian/vegan “boosters” of collagen? Vegetarian/vegan “bosterers” of collagen are additives that contain nutrients necessary for the synthesis of their own collagen in the body. They do not contain animal collagen.

2. Amino acids: Key amino acids for collagen synthesis include glycine, pier and lysine. The vegetarian sources of these amino acids include soils, legumes, nuts and seeds.

3. Vitamin C: Vitamin C is necessary for collagen synthesis. He participates in the hydroxylating of the proline and lysine, which is necessary for the formation of a stable structure of collagen. Vegetarian sources of vitamin C include citrus fruits, berries, kiwi, pepper and broccoli.

4. Hyaluronic acid: hyaluronic acid is a substance that holds moisture in the skin and joints. It can also stimulate collagen production. Vegetarian hyaluronic acid is carried out by fermentation of bacteria.

5. Other nutrients: other nutrients that can maintain collagen production include zinc, copper and silicon.

6. The advantages of vegetarian/vegan “boosters” of collagen: vegetarian/vegan “booster” collagen are suitable for people who do not use animal products. They can help support the production of their own collagen and improve the condition of the skin, joints and bones.

7. Forms of the release of vegetarian/vegan “boosters” of collagen: vegetarian/vegan “booster” collagen are available in various forms of release, including capsules, tablets and powders.

8. Indications for the use of vegetarian/vegan “booster” collagen: vegetarian/vegan “booster” collagen is recommended for people who do not use animal products and want to support the production of their own collagen.

9. Contraindications and side effects: vegetarian/vegan “boosters” of collagen are usually well tolerated. However, in rare cases, allergic reactions or digestive disorders may occur.

It How to choose a suitable type of collagen in dietary supplements?

1. Determine your needs: before choosing a collagen in dietary supplements, determine your needs and goals. If you want to improve skin condition, choose type I collagen or sea collagen. If you want to maintain joint health, choose a type II collagen or UC-II. If you want to maintain bone health, choose a type I and III collagen.

2. Consider your dietary preferences: if you are a vegetarian or vegan, choose vegetarian/vegan “booster” collagen. If you use animal products, you can choose an animal collagen or sea collagen.

3. Pay attention to the release form: select the form of the release of collagen, which is most convenient for you. Powers can be added to drinks, capsules and tablets are convenient to use.

4. Study the composition: Study the composition of the product and make sure that it does not contain the ingredients that you have allergies.

5. Choose products from reliable manufacturers: choose products from reliable manufacturers who test their products for cleanliness and efficiency.

6. Consult a doctor: before taking collagen in dietary supplements, consult a doctor, especially if you have any diseases or you take medicines.

IV. Recommendations for receiving collagen in dietary supplements

A. Dosage and duration of admission.

1. The dosage of hydrolyzed collagen: the recommended dosage of the hydrolyzed collagen varies depending on the manufacturer and the purpose of the reception. It is usually recommended to take from 5 to 15 grams of hydrolyzed collagen per day.

2. UC-II dosage: recommended dosage UC-II is 40 mg per day.

3. The dosage of the sea collagen: the recommended dosage of the sea collagen varies depending on the manufacturer and the purpose of the reception. It is usually recommended to take from 5 to 10 grams of sea collagen per day.

4. Duration of reception: collagen in dietary supplements is usually recommended for several months to see noticeable results. Clinical studies have shown that the effect of taking collagen can manifest itself after 8-12 weeks.

5. Cyclicism: some experts recommend taking breaks in the intake of collagen so that the body does not get used to additives. For example, you can take collagen for 3 months, and then take a break for 1 month.

6. Individual recommendations: the dosage and duration of collagen intake can vary depending on individual needs and health status. It is important to consult a doctor to get individual recommendations.

B. Reception time (in the morning, in the evening, before or after eating).

1. Hydrolyzed collagen: hydrolyzed collagen can be taken at any time of the day, regardless of eating. However, some people prefer to take him on an empty stomach in the morning to improve assimilation.

2. UC-II: UC-II can be taken at any time of the day, regardless of eating.

3. Sea collagen: Sea collagen can be taken at any time of the day, regardless of eating.

4. Recommendations: It is important to follow the manufacturer’s recommendations indicated on the packaging of the product. If you have any doubts, consult your doctor.

IN. A combination with other vitamins and minerals for better absorption.

1. Vitamin C: Vitamin C is necessary for the synthesis of collagen, so its intake in combination with collagen can improve its absorption and effectiveness.

2. Hyaluronic acid: hyaluronic acid helps to retain moisture in the skin and joints, which can enhance the effect of collagen.

3. Zinc: Zinc is involved in the synthesis of collagen and promotes healing of wounds.

4. Copper: Copper is necessary for the formation of transverse connections in collagen, which ensures its strength.

5. Silicon: Silicon plays a role in the formation of bone tissue and can help strengthen bones.

6. Antioxidants: antioxidants, such as vitamin E, selenium and polyphenols, protect collagen from destruction by free radicals.

G. Products that stimulate collagen production.

1. Squirrels: Squirrels are building blocks for collagen. Use a sufficient amount of protein in your diet, including meat, fish, eggs, legumes, nuts and seeds.

2. Vitamin C: Vitamin C is necessary for collagen synthesis. Use products rich in vitamin C, such as citrus fruits, berries, kiwi, pepper and broccoli.

3. Prailin: Proilin is an important amino acid for collagen synthesis. Use products rich in prolit, such as egg proteins, dairy products and mushrooms.

4. Glycine: Glycine is another important amino acid for collagen synthesis. Use products rich in glycine, such as chicken, fish and gelatin.

5. Copper: Copper is necessary for the formation of transverse ties in collagen. Use products rich in copper, such as liver, nuts and seeds.

6. Zinc: Zinc is involved in the synthesis of collagen. Use products rich in zinc, such as oysters, meat and nuts.

D to Factors that destroy collagen (sugar, ultraviolet, smoking).

1. Sugar: Excessive consumption of sugar can lead to glycing collagen, a process in which sugar joins collagen and makes it hard and fragile. Limit the use of sugar and processed products.

2. Ultraviolet: ultraviolet radiation destroys collagen in the skin and promotes its premature aging. Use a high SPF sunscreen and avoid a long stay in the sun.

3. Smoking: smoking reduces the production of collagen and damages its structure. Throw smoking to maintain the health of the skin and joints.

4. Stress: chronic stress can contribute to the destruction of collagen. Manage stress using relaxation techniques, such as yoga, meditation or walking in nature.

5. Improper nutrition: a deficiency of nutrients necessary for the synthesis of collagen can lead to its destruction. Balance your diet and use a sufficient amount of protein, vitamins and minerals.

V. Research and evidence of collagen effectiveness

A. Clinical studies of the effect of collagen on the condition of the skin.

1. Review of research: there are a large number of clinical studies that evaluate the influence