The effectiveness of collagen dietary supplements: myths and reality

The effectiveness of collagen dietary supplements: myths and reality

I. Collagen: fundamental body protein

1. Structure and functions: Collagen is a fibrillar protein, which is the main structural component of connective tissue. It makes up about 30% of the total protein mass in the body and provides strength, elasticity and elasticity of various tissues and organs. The collagen molecule consists of three polypeptide chains twisted into a triple spiral. These spirals are further organized in fibrils, which have high tensile strength. Key amino acids in the composition of collagen are glycine, pier and hydroxyproline. Collagen performs many important functions, including:

   • Support for the structure of the skin: Collagen provides elasticity, elasticity and moisturism of the skin, preventing the formation of wrinkles and sagging.
   • Maintaining the health of joints and bones: Collagen is part of cartilage, ensuring its strength and depreciation. It is also an important component of bone tissue, participating in its mineralization.
   • Strengthening hair and nails: Collagen helps to strengthen the structure of hair and nails, making them stronger and less brittle.
   • Support for the health of blood vessels: Collagen is part of the walls of blood vessels, ensuring their strength and elasticity.
   • Acceleration of wound healing: Collagen plays an important role in the healing process of wounds, contributing to the formation of new fabric.

2. Types of collagen: There are many different types of collagen, each of which performs certain functions in the body. The most common types:

   • Type and: The most common type of collagen is contained in the skin, bones, tendons, ligaments and teeth. Provides the strength and elasticity of these tissues.
   • Type II: The main component of cartilage fabric. Is responsible for shock -absorption of joints and resistance to loads.
   • Type III: Contained in the skin, blood vessels and internal organs. Gives elasticity and elasticity.
   • Type IV: It is part of basal membranes that support the structure of tissues and organs.
   • Type V: Contained in hair and placenta.

3. Collagen synthesis and factors affecting it: Collagen synthesis is a complex process that occurs in cells called fibroblasts. For the synthesis of collagen, certain amino acids (glycine, praolin, lysine) and cofactors, such as vitamin C, with age, with age, the synthesis of collagen in the body decreases, which leads to a deterioration in the condition of the skin, joints and other tissues. The following factors also affect the synthesis of collagen:

   • Age: With age, the activity of fibroblasts decreases, which leads to a decrease in collagen synthesis.
   • Ultraviolet radiation: UV rays damage collagen fibers in the skin, accelerating the aging process.
   • Inal meals: The lack of necessary amino acids, vitamins and minerals can slow down the synthesis of collagen.
   • Smoking: Smoking worsens the blood supply to the skin and slows down collagen synthesis.
   • Stress: Long -term stress can negatively affect the synthesis of collagen.
   • Hormonal changes: Hormonal changes, for example, during menopause, can lead to a decrease in collagen synthesis.

II. Collagen dietary supplements: composition and forms of release

1. The composition of the dietary supplements of collagen: Collagen dietary supplements contain a hydrolyzed collagen (collagen peptides), which is a collagen split into smaller fragments. Hydrolysis facilitates the absorption of collagen in the intestines. In addition to collagen, dietary supplements may contain additional ingredients such as vitamin C, hyaluronic acid, Q10 coenzyme, minerals (zinc, copper, manganese) and plant extracts. These ingredients are designed to enhance the effect of collagen and improve its assimilation.

2. Output forms: Collagen dietary supplements are produced in various forms, including:

   • Powder: Collagen powder can be dissolved in water, juice or other drinks. It is convenient to use and allows you to accurately dose collagen.
   • Capsules and tablets: Capsules and collagen tablets are convenient for reception on the road or at work. They contain a fixed dose of collagen.
   • Liquid forms: Liquid forms of collagen may contain additional ingredients that improve taste and assimilation.
   • Chewing tablets and loafers: These forms of collagen are convenient for children and people who have difficulty swallowing capsules or tablets.
   • Creams and lotions: Creams and collagen lotions are designed for external use and are aimed at improving the condition of the skin.

3. Collagen sources: Collagen for dietary supplements is obtained from various sources, including:

   • Bully collagen: It turns out of leather, bones and cartilage of cattle. Contains a collagen of types I and III.
   • Pork collagen: It turns out of the leather and bones of pigs. Contains a collagen of types I and III.
   • Sea collagen: It turns out of leather and scales of fish. It contains a collagen type I. It is believed that the sea collagen is better absorbed by the body due to the smaller molecular mass.
   • Chicken collagen: It turns out from a cartilage chickens. Contains type II collagen, useful for joint health.
   • Vegan “collagen”: There is no real vegan collagen, since collagen is an animal protein. Vegan products advertised as collagen contain ingredients that can stimulate collagen production in the body, such as vitamin C, amino acids and plant extracts.

III. The mechanism of action of collagen dietary

1. Vydrolysis and absorption: The collagen consumed in the form of dietary supplements pass the process of hydrolysis, as a result of which it breaks down into smaller peptides and amino acids. These peptides and amino acids are absorbed in the intestines and enter the bloodstream. The degree of absorption of collagen peptides can vary depending on the molecular mass of peptides, individual characteristics of the body and other factors.

2. Collagen synthesis stimulation: It is assumed that collagen peptides, falling into the bloodstream, stimulate fibroblasts to the synthesis of a new collagen. This mechanism is based on the fact that collagen peptides act as signal molecules that activate receptors on the surface of fibroblasts. Some studies show that collagen peptides can also have an anti -inflammatory effect, which can be useful for joint health.

3. The role of vitamin C: Vitamin C plays an important role in the synthesis of collagen. It is necessary for hydroxylation of proline and lysine, two amino acids, which are key components of collagen. Without a sufficient amount of vitamin C, collagen synthesis is disturbed, which can lead to a deterioration in the condition of the skin, joints and other tissues. Therefore, many collagen dietary supplements contain vitamin C as an additional ingredient.

IV. Scientific research on the effectiveness of collagen dietary supplements

1. Impact on the skin: A number of studies have shown that taking collagen dietary supplements can improve the condition of the skin, increase its elasticity, elasticity and moisture, and also reduce the depth of wrinkles. In one study published in the journal Journal of Cosmetic Dermatologyit was shown that taking 2.5 grams of collagen peptides per day for 8 weeks improves skin elasticity in women aged 35 to 55 years. In another study published in the journal Skin Pharmacology and Physiologyit was shown that the intake of collagen peptides increases the content of collagen in the skin and reduces the depth of wrinkles around the eyes. However, it is worth noting that many of these studies were financed by collagen dietary supplements, which may affect the results. Additional independent studies are needed to confirm the effectiveness of collagen to improve the condition of the skin.

2. Influence on the joints: Some studies show that taking collagen dietary supplements can relieve joint pain, improve their mobility and reduce inflammation in people with osteoarthritis. In one study published in the journal Osteoarthritis and Cartilageit was shown that taking 10 grams of collagen peptides per day for 6 months reduces the pain in the knees in people with osteoarthritis. In another study published in the journal Current Medical Research and Opinionit was shown that the intake of type II collagen reduces joint pain and improves their mobility in people with rheumatoid arthritis. However, as in the case of research on the effect on the skin, more independent studies are needed to confirm the effectiveness of collagen for joint health. It is important to note that the dietary supplement of collagen is not a replacement for the traditional treatment of osteoarthritis and rheumatoid arthritis.

3. Influence on the bone: Some studies have shown that the intake of collagen dietary supplements can improve bone density and reduce the risk of fractures in women in postmenopause with osteoporosis. In one study published in the journal Nutrientsit was shown that taking 5 grams of collagen peptides per day for 12 months increases the density of bone tissue in the spine and thigh in women in postmenopause with osteoporosis. However, additional studies are needed to confirm these results and determine the optimal dose and duration of collagen to improve bone health.

4. Impact on hair and nails: Some studies show that the intake of collagen dietary supplements can strengthen hair and nails, make it stronger and less brittle. In one study published in the journal Journal of Cosmetic Dermatologyit was shown that taking 2.5 grams of collagen peptides per day for 6 months increases the growth rate of nails and reduces their fragility. However, additional studies are needed to confirm the effectiveness of collagen to improve the condition of hair and nails.

V. Myths and reality about collagen dietary supplements

1. Myth: Collagen from dietary supplements is directly integrated into the skin.

   • Reality: Collagen from dietary supplements is broken down in the gastrointestinal tract into peptides and amino acids. These peptides and amino acids are used by the body to synthesize their own collagen, but there is no guarantee that they will be used specifically for the synthesis of collagen in the skin. The body itself decides where to direct these building blocks.

2. Myth: The more collagen in the dietary supplement, the better the effect.

   • Reality: Not always more – it means better. The body has the limit of collagen assimilation. Taking too large doses of collagen can lead to side effects, such as stomach disorder. It is important to observe the recommended dosage indicated on the package of the dietary supplement.

3. Myth: All collagen dietary supplements are equally effective.

   • Reality: The effectiveness of the dietary supplement of collagen depends on many factors, including the source of collagen, the degree of hydrolysis, the presence of additional ingredients and individual characteristics of the body. Some dietary supplements can be more effective than others. It is recommended to choose dietary supplements with a proven reputation and positive reviews.

4. Myth: Kollagen from dietary supplements is a miraculous aging agent.

   • Reality: Kollagen dietary supplements are not a miraculous aging agent. They can help improve the condition of the skin, joints and bones, but cannot stop the aging process. To maintain health and slowing down the aging process, an integrated approach is necessary, including healthy nutrition, regular physical exercises, sufficient sleep and sun protection.

5. Myth: Collagen is effective only for women.

   • Reality: Collagen is useful for both women and men. Men are also subject to reducing collagen synthesis with age, which can lead to a deterioration in the condition of the skin, joints and bones.

VI. How to choose a dietary supplement collagen

1. Collagen source: Choose a dietary supplement of collagen based on your needs and preferences. Sea collagen is considered more easily digestible, and chicken collagen type II is useful for joint health.

2. Degree of hydrolysis: Preference should be given to hydrolyzed collagen (collagen peptides), since it is better absorbed by the body.

3. Additional ingredients: Pay attention to the presence of additional ingredients such as vitamin C, hyaluronic acid and antioxidants that can enhance the collagen effect.

4. Reputation manufacturer: Choose collagen dietary supplements from famous and reliable manufacturers with a good reputation.

5. Reviews: Read the reviews of other consumers to find out about their experience using the dietary supplement of collagen.

6. Consultation with a doctor: Before taking the dietary supplement of collagen, it is recommended to consult a doctor, especially if you have any diseases or you take other medicines.

VII. Side effects and contraindications

1. Side effects: In most cases, collagen dietary supplements are well tolerated. However, some people may have side effects, such as:

   • Indigestion: Bloating, nausea, diarrhea or constipation.
   • Allergic reactions: Itching, rash, swelling.
   • Unpleasant taste in the mouth: Especially when taking collagen in powder form.
   • Calcium increase: Rarely, but possible when taking large doses of collagen containing calcium.

2. Contraindications: Reception of collagen dietary supplements is contraindicated:

   • Individual intolerance to collagen.
   • Pregnancy and breastfeeding: There is not enough data on the safety of reception of collagen during this period.
   • Severe kidney and liver diseases: In these diseases, it is necessary to consult a doctor before taking collagen.
   • Autoimmune diseases: In some cases, the intake of collagen can aggravate the course of autoimmune diseases.

VIII. COLLAGEN in food

1. Sources of collagen in food: Collagen is found in animal products, such as:

   • Bone broth: Contains a large amount of collagen, which is released with prolonged boiling bones.
   • Bird skin: Contains a collagen of types I and III.
   • Gelatin: It is a denatured collagen obtained from bones, leather and cartilage.
   • Fish with skin: Especially sea fish, such as salmon and tuna.

2. Products that stimulate collagen synthesis: Some products contain the nutrients necessary for the synthesis of collagen in the body:

   • Vitamin C: Citrus fruits, berries, kiwi, pepper.
   • Proline: Eggs, dairy products, mushrooms, asparagus.
   • Lysine: Meat, fish, dairy products, legumes.
   • Copper: Seafood, nuts, seeds, liver.
   • Zinc: Meat, seafood, nuts, seeds, legumes.

IX. Alternatives to Badam Collagen

1. Healthy nutrition: A balanced diet, rich in protein, vitamins and minerals, is necessary to maintain the health of the skin, joints and bones. Eas enough products containing collagen and nutrients that stimulate its synthesis.

2. Proper skin care: Use sunscreen to protect the skin from ultraviolet radiation, which destroys collagen. Moisturize the skin and use cosmetics containing ingredients that stimulate collagen synthesis, such as retinoids and peptides.

3. Exercise: Regular physical exercises stimulate blood circulation and improve tissue nutrition, which contributes to the synthesis of collagen.

4. Healthy lifestyle: Refuse smoking and drinking alcohol, which negatively affect the synthesis of collagen. Try to avoid stress and sprinkle.

X. Final considerations

Collagen dietary supplements can be useful to improve the condition of the skin, joints, bones, hair and nails. However, their effectiveness depends on many factors, and you should not consider them as a panacea from aging. It is important to choose collagen dietary supplements from reliable manufacturers, observe the recommended dosage and consult a doctor before the start of the appointment. In addition, do not forget about the importance of a healthy diet, proper skin care and a healthy lifestyle. Only an integrated approach will allow you to maintain health and beauty for many years.