Collagen additives: which one to choose?

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Collagen additives: which one to choose?

I. What is collagen and why is it important?

  1. Determination and functions of collagen:

    • Collagen is the main structural protein that forms the basis of connective tissue in the body. It provides strength, elasticity and elasticity of the skin, cartilage, bones, ligaments, tendons, blood vessels and other organs.
    • Collagen is about 30% of the total mass of protein in the human body.
    • It performs a number of important functions, including:
      • Maintaining the structure and shape of fabrics.
      • Ensuring mobility and flexibility of the joints.
      • Strengthening bones and teeth.
      • Maintaining skin elasticity and preventing the formation of wrinkles.
      • Healing of wounds and tissue restoration.
      • Support for the health of the cardiovascular system.
      • Strengthening hair and nails.

  2. Types of collagen and their role:

    • There are at least 28 types of collagen, but the types of I, II, III, IV and V are most common and studied. Each type plays its role in the body:
      • Type and: The most common type is contained in the skin, bones, tendons, ligaments, teeth and other tissues. Is responsible for strength and elasticity.
      • Type II: The main component of cartilage fabric. Supports joint health and provides their depreciation.
      • Type III: Contained in the skin, muscles, blood vessels and internal organs. Supports tissue elasticity and promotes wound healing. Often found with a type I collagen.
      • Type IV: Contained in basal membranes, thin layers of tissue supporting cells. Participates in filtering and maintaining the structure of organs.
      • Type V: Contained in the hair, placenta and other fabrics. Participates in the formation of collagen fibers of other types.

  3. Factors affecting the production of collagen:

    • With age, the production of collagen in the body decreases, which leads to wrinkles, joint pain and other signs of aging.
    • Other factors that may affect the production of collagen:
      • Ultraviolet radiation: Sunlight destroys collagen in the skin, causing premature aging.
      • Smoking: Smoking reduces the production of collagen and worsens the blood supply to the skin.
      • Inal meals: The lack of vitamins and minerals, especially vitamin C, copper and zinc, can worsen the production of collagen.
      • Stress: Chronic stress can affect collagen synthesis.
      • Genetics: Some people are genetically predisposed to a more rapid decrease in collagen production.
      • Autoimmune diseases: Some autoimmune diseases can attack collagen in the body.

  4. Signs of collagen deficiency:

    • Signs of collagen deficiency can appear differently, depending on the degree of deficiency and individual characteristics of the body. The most common features:
      • Wrinkles and loss of skin elasticity.
      • Joint pain and stiffness.
      • Weakening of bones.
      • Problems with digestion.
      • Brown nails and hair.
      • Slow wound healing.
      • Muscles pain.

II. Collagen additives: types, sources and shape.

  1. Types of collagen additives depending on the source:

    • Bovine collagen: It is obtained from cows, mainly from leather, bones and connective tissue. Contains collagen I and III types that are useful for the health of the skin, bones, muscles and hair. This is one of the most common and affordable types of collagen.
    • Marine Collagen: They get from fish, mainly from leather, bones and scales. It contains mainly type I collagen, which is well absorbed by the body. It is considered a more environmentally friendly option than bullshit.
    • Porcine collagen: They are obtained from pigs, mainly from leather and bones. Contains collagen I and III types. The composition is close to the bull collagen.
    • Chicken collagen (Chicken collagen): Get from chicken cartilage and bones. Contains type II collagen, which is useful for joint health. It also contains chondroitin and glucosamine, which support the health of cartilage tissue.
    • Vegetable collagen (Vegan Collagen Boosters): Strictly speaking, there is no “plant collagen”, since collagen is a protein of animal origin. However, there are additives containing substances that stimulate collagen production in the body. These include vitamin C, amino acids (Prailin, Lizin, Glycin), as well as plant extracts, such as Asian Centella (Centella asiatica).

  2. Forms of release of collagen additives:

    • Powder: The most common form. The powder can be mixed with water, juice, smoothie or other drinks. Easy to dose and accept.
    • Capsules and tablets: Convenient for reception on the road or in the office. The dosage is fixed.
    • Chewing sweets (Gummies): A pleasant taste and convenient way of admission. Often contains added sugar.
    • Liquid collagen: It is well absorbed by the body. It may have a specific taste.
    • Collagen drinks (Collagen Drinks): Ready to use drinks containing collagen.

  3. Hydrolyzed collagen (collagen peptides):

    • A hydrolyzed collagen is a collagen that was split into smaller fragments – peptides. This process, called hydrolysis, improves the digestibility of collagen by the body.
    • Collagen peptides are easier to absorb in the intestines and reach target tissues faster.
    • Most collagen additives in the market contain a hydrolyzed collagen.
    • Hydrolyzed collagen usually does not have taste and smell, which makes it convenient for adding to various drinks and products.

  4. Additional ingredients in collagen additives:

    • Many collagen additives contain additional ingredients that enhance their action or improve collagen absorption. These include:
      • Vitamin C: It is necessary for the synthesis of collagen.
      • Hyaluronic acid: Moisturizes the skin and supports the health of the joints.
      • Biotin: Strengthens hair and nails.
      • Zinc: Participates in the synthesis of collagen and wound healing.
      • Copper: It is necessary for the formation of collagen fibers.
      • Antioxidants (vitamin E, selenium): Protect collagen from destruction by free radicals.
      • Chondroitin and glucosamine: They support joint health (often found in chicken of type II collagen).
      • Amino acids (Prain, Lizin, Glycin): Construction blocks of collagen.

III. How to choose a collagen supplement?

  1. Determining the goals of reception of collagen:

    • Before choosing a collagen additive, it is necessary to determine what results you want to achieve. Different types of collagen and additional ingredients can be more effective for different purposes.
      • For the health of the skin: Collagen I and III types, vitamin C, hyaluronic acid.
      • For joint health: Type II collagen, chondroitin, glucosamine.
      • To strengthen bones: Type I collagen, vitamin D, calcium.
      • For the health of hair and nails: Collagen I and III types, biotin, zinc.
      • For general recovery: Collagen I, II and III types, vitamins and minerals.

  2. Choosing the type of collagen depending on the purpose:

    • After determining the goals, it is necessary to choose the type of collagen, which is most effective for achieving these goals.
      • Type and: For skin, bones, tendons, ligaments, hair and nails.
      • Type II: For joints and cartilage.
      • Type III: For the skin, muscles and blood vessels.
    • You can also use combined additives containing several types of collagen.

  3. Choosing a collagen source:

    • The choice of the collagen source depends on your preferences and restrictions.
      • Bully collagen: The most common and affordable.
      • Sea collagen: It is well absorbed and considered environmentally friendly.
      • Pork collagen: The composition is close to bull.
      • Chicken collagen: Contains a type II collagen for joint health.
      • Plant booster: Suitable for vegans and vegetarians.
    • It is important to consider possible allergies and religious beliefs when choosing a collagen source.

  4. Study of composition and dosage:

    • Before buying a collagen supplement, you must carefully study its composition and dosage.
    • Make sure the additive contains a sufficient amount of collagen. The recommended dosage is from 5 to 15 grams per day.
    • Pay attention to the presence of additional ingredients that can enhance the effect of collagen.
    • Avoid additives containing artificial dyes, flavors and preservatives.
    • Check if the additive has passed laboratory tests and whether quality certificates have.

  5. Producer’s reputation assessment:

    • Choose collagen additives from famous and respected manufacturers.
    • Study customer reviews about the manufacturer.
    • Find out if the manufacturer has quality certificates and whether its products are laboratory tests.
    • Beware of fakes and poor -quality products.

  6. Analysis of reviews and ratings:

    • Before buying a collagen supplement, read the reviews and ratings of other customers.
    • Pay attention to the reviews regarding the efficiency, taste, digestibility and side effects of the additive.
    • Keep in mind that reviews can be subjective and depend on the individual characteristics of the body.

  7. Consultation with a doctor or nutritionist:

    • Before taking collagen additives, it is recommended to consult a doctor or nutritionist.
    • A doctor or nutritionist will help you determine if you need collagen additives, and choose the most suitable type and dosage.
    • It is especially important to consult a doctor if you have any diseases or you take medicines.

IV. How to take collagen supplements?

  1. Dosage and reception mode:

    • The recommended collagen dosage is from 5 to 15 grams per day.
    • The reception of collagen should start with a small dose, gradually increasing it to the recommended.
    • Collagen can be taken once or twice a day.
    • The most effective is the intake of collagen on an empty stomach, 30 minutes before meals.
    • It is important to comply with the regularity of reception of collagen to achieve the best results.

  2. A combination with other products and additives:

    • To improve collagen assimilation, it is recommended to combine its technique with vitamin C.
    • Collagen also goes well with hyaluronic acid, biotin, zinc and other vitamins and minerals.
    • Avoid simultaneous reception of collagen with products containing a large amount of sugar and carbohydrates, as they can slow down its assimilation.

  3. The duration of the reception of collagen:

    • To achieve noticeable results, collagen should be taken by a course of at least 3 months.
    • After completing the course, you can take a break for 1-2 months, and then resume the reception of collagen.
    • Some people take collagen on an ongoing basis to maintain the health of the skin, joints and other organs.

  4. Possible side effects and contraindications:

    • In most cases, collagen additives are well tolerated.
    • However, in some cases, side effects can occur, such as:
      • Digestion disorder (nausea, diarrhea, constipation).
      • Allergic reactions (skin rash, itching).
      • Heartburn.
      • An unpleasant taste in the mouth.
    • Contraindications to receive collagen:
      • Individual intolerance to the components of the additive.
      • Pregnancy and breastfeeding (not enough research).
      • Kidney diseases (consultation with a doctor is necessary).

V. Collagen in food: alternative sources.

  1. Colligen products:

    • Collagen is found in animal products, such as:
      • Bones and cartilage of animals (broths, jelly).
      • The skin of poultry and fish.
      • Gelatin.
    • The use of these products can help increase the level of collagen in the body.

  2. Products that stimulate collagen production:

    • Some products contain substances that stimulate collagen production in the body. These include:
      • Vitamin C: Citrus fruits, berries, pepper.
      • Proline: Eggs, dairy products, mushrooms.
      • Glycine: Meat, fish, gelatin.
      • Copper: Nuts, seeds, seafood.
      • Zinc: Meat, poultry, legumes.
      • Manganese: Whole grain products, nuts, green vegetables.
    • The inclusion of these products in the diet can support the health of the skin, joints and other organs.

  3. Recipes of dishes rich in collagen:

    • Bone broth: Prepare bone broth from animals or bird bones. The broth contains collagen, amino acids and other beneficial substances.
    • Aspic: Prepare a jelly of bones and meat. The jelly contains a large amount of collagen and gelatin.
    • Gelatin salad: Add gelatin to a salad or dessert. Gelatin contains collagen and helps improve the condition of the skin and joints.
    • Smuses with berries and citrus fruits: Prepare a smoothie with berries and citrus fruits. Berries and citrus fruits are rich in vitamin C, which is necessary for the synthesis of collagen.

VI. Scientific research of collagen and its effectiveness.

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

    • Numerous studies have shown that taking collagen additives can improve the condition of the skin, reduce wrinkles, increase elasticity and moisture.
    • For example, a study published in the journal “Journal of Cosmetic Dermatology” showed that taking 2.5 grams of collagen peptides per day for 8 weeks significantly reduced the depth of wrinkles and improved skin elasticity in women.

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

    • Some studies have shown that taking collagen additives can reduce joint pain, improve their mobility and reduce inflammation in people with osteoarthritis.
    • The study published in the journal Osteoarthritis and Cartilage showed that taking 10 grams of type II collagen per day for 6 months reduced knee pain and improved joint function in patients with osteoarthritis.

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

    • Some studies have shown that taking collagen additives can strengthen the bones and reduce the risk of osteoporosis.
    • The study published in the journal Nutrians showed that taking collagen peptides for 12 months increased the density of bone tissue in women in postmenopause.

  4. Studies of the influence of collagen on hair and nails:

    • Some studies have shown that taking collagen additives can strengthen hair and nails, accelerate their growth and improve their appearance.
    • The study published in the journal “Journal of Cosmetic Science” showed that taking collagen peptides for 6 months increased the thickness of the hair and improved their strength in women.

  5. Restrictions and future research areas:

    • Despite the positive results, it must be borne in mind that most collagen studies have a limited sample size and duration.
    • Additional studies with large samples and a longer observation period to confirm the effectiveness of collagen additives are needed.
    • It is also necessary to study the influence of various types of collagen and additional ingredients on various aspects of health.

VII. Myths are really about collagen.

  1. Myth 1: Collagen is absorbed only in the form of injections.

    • Is it true: Hydrolyzed collagen (collagen peptides) is well absorbed when oral administration. Collagen injections can be effective for local effects, for example, for filling wrinkles, but for the general recovery of the body, taking collagen additives is enough.

  2. Myth 2: Collagen is only for women.

    • Is it true: Collagen is important to the health of both men and women. Men can also benefit from taking collagen additives for the health of the skin, joints, bones and muscles.

  3. Myth 3: A plant collagen exists.

    • Is it true: Collagen is an animal protein. There is no “plant collagen”. However, there are additives containing substances that stimulate collagen production in the body.

  4. Myth 4: Collagen works instantly.

    • Is it true: To achieve noticeable results from taking collagen, time is needed. Typically, the first results become noticeable after 1-3 months of regular reception.

  5. Myth 5: All collagen additives are the same.

    • Is it true: There are different types of collagen, different sources of collagen and different forms of release of collagen additives. The choice of collagen additive depends on your individual goals and needs.

VIII. Conclusion: an individual approach to choosing a collagen additive.

  1. Generalization of the main points:

    • Collagen is an important structural protein necessary for the health of the skin, joints, bones and other organs.
    • With age, the production of collagen in the body decreases, which can lead to wrinkles, joint pain and other signs of aging.
    • Collagen additives can help replenish the deficiency of collagen and improve health.
    • When choosing a collagen additive, it is necessary to take into account the type of collagen, the source of collagen, composition and dosage.
    • Before taking collagen additives, it is recommended to consult a doctor or nutritionist.

  2. Emphasizing the importance of consulting with a specialist:

    • It is important to remember that each organism is individual, and what is suitable for one person may not be suitable for another.
    • Consultation with a doctor or nutritionist will help you choose the most suitable type and dosage of collagen supplement, as well as avoid possible side effects.

  3. Call to a conscious choice and a healthy lifestyle:

    • Choose collagen additives consciously, taking into account your individual needs and body characteristics.
    • Do not forget about a healthy lifestyle that includes proper nutrition, sufficient sleep, physical activity and sun protection.
    • The combination of taking collagen additives with a healthy lifestyle will help you preserve youth and health for many years.

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