Collagen in dietary supplements: benefits and harms

What is collagen and why is it important?

Collagen is the most common protein in the human body, which is about 30% of the total protein mass. It is the main structural component of connective tissue, providing strength, elasticity and support of various organs and systems. Collagen forms a frame for the skin, bones, cartilage, tendons, ligaments, blood vessels and even the cornea of the eye. Its name comes from the Greek word “κόλλα” (kolla), which means “glue”, which very accurately reflects its role in the combination of various tissues.

Collagen is synthesized by cells called fibroblasts. This process requires certain amino acids, such as glycine, proin and hydroxyproline, as well as vitamin C, which is necessary to modify the veneration in hydroxyproline.

There are several types of collagen, each of which plays a specific role in the body:

Type and: The most common type is contained in the skin, bones, tendons, ligaments, cornea and other tissues. Is responsible for strength and elasticity.
Type II: The main component of cartilage. Provides flexibility and elasticity of the joints.
Type III: Contained in the skin, muscles and blood vessels. Supports the elasticity and structure of these fabrics. Often meets along with type I.
Type IV: The main component of the basal membrane, a thin layer of tissue that supports epithelial cells.
Type V: Contained in the hair, placenta and other fabrics.

With age, the production of collagen in the body decreases, which leads to various age -related changes, such as:

The appearance of wrinkles and sagging skin.
Weakening of bones and increasing the risk of osteoporosis.
Joint pain and decrease in mobility.
Deterioration of hair and nails.
Deterioration of elasticity of blood vessels.

Reducing the level of collagen can also be caused by other factors, such as:

Excessive exposure to ultraviolet radiation (sun).
Smoking.
Improper nutrition (vitamin C, amino acid deficiency).
Chronic diseases.

Since collagen plays such an important role in maintaining health and youth, it is not surprising that collagen additives have become very popular.

Sources of collagen for dietary supplements

Collagen for biologically active additives (dietary supplements) is obtained from various sources of animal origin. The choice of the source determines the type of collagen and its potential benefit. The most common sources:

Catual cattle (bullry collagen): This source is a rich source of collagen type I and type III. It is often used in additions designed to improve the health of the skin, hair, nails and bones. Bully collagen is relatively inexpensive and widely available. It is obtained from skins, bones and tendons of cows.
Sea collagen (fish collagen): This type of collagen is obtained from leather, scales and bones of fish. It mainly consists of a collagen type I and is considered more easily digestible than bullish collagen, thanks to the smaller peptides. Sea collagen is often used in additions aimed at improving skin health and reducing wrinkles. It can also be more preferable for people who avoid the use of beef for religious or dietary reasons.
Pork collagen: Collagen obtained from pork skin and bones. It contains both collagen type I and type III. Pork collagen is also relatively inexpensive and widely accessible. It can be a good option for people who do not use beef or fish, but use pork.
Chicken collagen: This source is rich in type II collagen, which is the main component of cartilage. Chicken collagen is often used in additions designed to improve joint health and reduce pain in arthritis. It is received from chicken cartilage.
Egg in shell collagen: A less common source, but it also contains type I collagen. This type of collagen can be useful for the health of the skin and bones.

It is important to note that most collagen additives are subjected to the hydrolysis process. Hydrolysis breaks down collagen molecules into smaller peptides, which facilitates their absorption by the body. These peptides are known as hydrolyzed collagen or collagen peptides.

When choosing a collagen supplement, it is important to consider the source of collagen and the type of collagen, as well as your individual needs and preferences.

Types of collagen in dietary supplements and their alleged effects

As already mentioned, there are various types of collagen, and each of them has its own specific function in the body. Therefore, when choosing a collagen supplement, it is important to understand which type of collagen is most suitable for solving your specific problems.

Type I collagen: The most common type of collagen in the body. In additions, it is often used to improve skin health, reduce wrinkles and increase elasticity. It is believed that it is also useful for the health of bones, tendons and ligaments. Studies have shown that type I collagen supplements can improve skin moisturizes and reduce visible signs of aging.
Type II collagen: The main component of cartilage. In additions, it is used to maintain joint health and reduce pain in arthritis. It is believed that it helps to restore cartilage tissue and reduce inflammation. Some studies show that type II collagen supplements can improve joint mobility and reduce pain in people with osteoarthritis.
Type III collagen: It is often found along with a collagen type I and is found in the skin, muscles and blood vessels. He plays a role in maintaining the elasticity and structure of these tissues. Addresses of collagen type III can be useful for maintaining the health of the skin, muscles and blood vessels.
Mixed types of collagen: Some additives contain a mixture of various types of collagen. It is believed that such additives provide a wider range of benefits for health, including improving the health of the skin, bones and joints.

It is important to note that studies of the effectiveness of various types of collagen in additions are still ongoing, and additional studies are needed to fully understand their potential advantages.

Forms of the release of collagen dietary supplements

Collagen dietary supplements are available in various forms, each of which has its own advantages and disadvantages. The most common forms:

Powder: Collagen powder is one of the most popular forms of release. It easily dissolves in water, juice or other drinks. The powder usually has a neutral taste, although some manufacturers add flavorings. The advantage of powder is the ability to easily adjust the dosage.
Capsules and tablets: Capsules and tablets contain a certain dose of collagen. They are convenient to use and easy to take with you. However, capsules and tablets can be less easily digestible than powder, and may contain additional ingredients, such as binders and fillers.
Liquid additives: Liquid collagen additives usually contain a hydrolyzed collagen in the solution. They can be more easily digestible than other forms. However, liquid additives can be more expensive and can contain preservatives and flavors.
Chewing sweets (pastures): This is a newer form of collagen additives, designed for those who have difficulty swallowing capsules or tablets. They often have a fruit taste and can be attractive to children. However, chewing sweets may contain added sugar and other ingredients that can be undesirable.
Collagen drinks: Ready to use drinks containing collagen. They are convenient to use, but can be expensive and contain added sugar and preservatives.

The choice of the form of release of collagen additive depends on your individual preferences and needs. It is important to read the labels of products and choose additives from reliable manufacturers.

The alleged advantages of taking collagen in dietary supplements

Manufacturers of collagen dietary supplements declare a wide range of health benefits associated with taking these additives. Some of the most common expected advantages:

Improving the health of the skin: Collagen is the main structural component of the skin, and collagen additives can help improve its elasticity, moisture and reduce wrinkles. Studies have shown that collagen additives can increase the production of collagen in the skin and improve its appearance.
Support for joints of the joints: Type II collagen is the main component of cartilage, which provides flexibility and elasticity of the joints. Collagen additives can help reduce joint pain, improve mobility and slow down the progression of osteoarthritis.
Strengthening bones: Collagen is an important component of bones, and collagen additives can help increase bone density and reduce the risk of osteoporosis. Studies have shown that collagen supplements can improve bone metabolism and reduce bone loss.
Improving the health of hair and nails: Collagen can help strengthen hair and nails, make it more shiny and less brittle.
Muscle health support: Collagen can help increase muscle mass and strength, especially in combination with strength training.
Improving intestinal health: Some studies show that collagen can help restore the intestinal mucosa and improve digestion.
Heart health support: Collagen is a component of blood vessels, and collagen additives can help improve their elasticity and reduce the risk of cardiovascular diseases.

It is important to note that not all the declared advantages of collagen additives are confirmed by scientific research, and additional studies are needed to fully understand their potential advantages.

Scientific research of collagen effectiveness in dietary supplements

Although there are many statements about the benefits of collagen in dietary supplements, it is important to consider scientific evidence confirming these statements. In recent years, several studies have been conducted that study the effectiveness of collagen additives for various purposes.

Skin health: Many studies have shown that collagen supplements can improve skin health. For example, a meta analysis published in the journal Journal of Cosmetic Dermatology in 2019 showed that hydrolyzed collagen additives significantly improve skin moisture, elasticity and reduce wrinkles. Another study published in the magazine “Skin Pharmacology and Physiology” in 2014 showed that the daily intake of collagen peptides increases the production of collagen in the skin within 8 weeks and reduces visible signs of aging.
Joint health: Studies have shown that the additives of collagen type II can be useful for people with osteoarthritis. The meta-analysis published in the magazine “Osteoarthritis and Cartilage” in 2011 showed that the additives of type II collagen can reduce joint pain and improve mobility in people with osteoarthritis. Another study published in the journal “International Journal of Medical Sciences” in 2009 showed that the reception of non -rein -aatable collagen type II reduces joint pain and improves the function in people with osteoarthritis of the knee.
Bone health: Some studies have shown that collagen supplements can improve bone health. The study published in the journal Nutrians in 2018 showed that the daily intake of collagen peptides increases the bone density in women in postmenopause with osteopenia within 12 months. Another study published in the magazine “Age (Dordrecht)” in 2014 showed that the intake of collagen hydrolyzates improves bone metabolism and reduces the loss of bone mass in elderly women.
Muscle mass: Several studies have shown that collagen additives can increase muscle mass and strength, especially in combination with strength training. The study published in the magazine “British Journal of Nutrition” in 2015 showed that taking collagen peptides in combination with strength training increases muscle mass and strength in elderly men with sarcropy.
Other research: Some studies have shown that collagen additives can have a positive effect on the health of hair and nails, as well as on the intestinal health. However, additional studies are needed to confirm these results.

In general, scientific studies show that collagen supplements can have a positive effect on the health of the skin, joints, bones and muscles. However, it is important to note that the results of studies can vary depending on the type of collagen, dosage, duration of administration and individual characteristics of the body.

Potential harm and side effects of collagen intake in dietary supplements

Although collagen is generally considered safe for most people, it is important to know about potential harm and side effects associated with taking collagen dietary supplements.

Allergic reactions: Since collagen is obtained from animal sources, such as fish, beef and chicken, in people with allergies to these products, allergic reactions may occur when taking collagen additives. Symptoms of an allergic reaction may include urticaria, itching, edema of the face, lips or tongue, difficulty breathing and anaphylactic shock. It is important to carefully read the labels of products and avoid collagen additives if you are allergic to any of the ingredients.
Digestive problems: In some people, the intake of collagen additives can cause digestive problems, such as bloating, constipation, diarrhea and heartburn. These side effects are usually easy and temporary and pass on their own.
Unpleasant taste: Some people may experience an unpleasant taste in their mouths after taking collagen additives. This may be due to the source of collagen or with additives used to improve taste.
Increased calcium levels: Some collagen additives, especially those that contain bone broth, may contain a large amount of calcium. In people with hypercalcemia (an increased level of calcium in the blood), the use of these additives can aggravate the condition.
Interaction with drugs: Collagen additives can interact with some drugs such as anticoagulants (blood thinning drugs). If you take any medicine, it is important to consult a doctor before taking collagen additives.
The risk of pollution: Since dietary supplements are not subject to the same strict control as medicines, there is a risk of pollution of collagen additives with heavy metals, pesticides and other harmful substances. It is important to choose collagen additives from reliable manufacturers who test their products for safety and quality.
The formation of keloid scars: Theoretically, the intake of collagen can contribute to the formation of keloid scars in people prone to this state. However, the scientific data confirming this connection is not enough.

In general, collagen supplements are considered safe for most people, but it is important to consider potential harm and side effects. If you have any fears, consult your doctor before taking collagen additives.

Dosage and method of using collagen in dietary supplements

The recommended dosage of collagen in dietary supplements can vary depending on the type of collagen, the form of release and the purpose of the reception. In general, a typical dosage of hydrolyzed collagen is from 2.5 to 15 grams per day.

For the health of the skin: Most studies show that to improve the health of the skin, it is recommended to take from 2.5 to 10 grams of hydrolyzed collagen per day.
For joint health: To reduce joint pain and improve mobility, it is recommended to take from 10 to 15 grams of collagen type II per day.
For bones health: To increase the density of bones, it is recommended to take from 5 to 10 grams of collagen per day.
To increase muscle mass: To increase muscle mass and strength, it is recommended to take from 15 to 20 grams of collagen per day in combination with strength training.

Collagen additives can be taken at any time of the day, but some people prefer to take them on an empty stomach or before bedtime. Collagen powder can be dissolved in water, juice, smoothies or other drinks. Capsules and tablets should be washed down with a sufficient amount of water.

It is important to adhere to the recommended dosage indicated on the product label. Exceeding the recommended dosage will not necessarily lead to a more pronounced effect and can increase the risk of side effects.

How to choose a high -quality collagen in a diet

The choice of high -quality collagen in dietary supplements is important for ensuring its effectiveness and safety. When choosing a collagen additive, the following factors should be taken into account:

Collagen source: Choose the source of collagen, which meets your needs and preferences. If you have an allergy to fish, beef or chicken, avoid collagen additives obtained from these sources.
Type of collagen: Select the type of collagen that corresponds to your goals. If you want to improve skin health, choose a type I collagen. If you want to maintain joint health, select II collagen.
Output form: Choose the form of release, which is most convenient for you. Collagen powder is one of the most popular forms of release, but capsules, tablets and liquid additives are also available.
Hydrolyzed collagen: Choose a hydrolyzed collagen, as it is easier to absorb by the body. Hydrolyzed collagen is also known as collagen peptides.
Reliable manufacturer: Choose a collagen supplement from a reliable manufacturer that tests your products for safety and quality. Look for products that have certificates of third -party organizations such as NSF International or USP.
Composition: Carefully read the product label and avoid additives that contain artificial dyes, flavors, preservatives and other unwanted ingredients.
Reviews: Read the reviews of other consumers to find out about their experience using collagen additives.

Alternative ways to increase the level of collagen in the body

In addition to taking collagen dietary supplements, there are other ways to increase the level of collagen in the body:

Proper nutrition: Use products rich in collagen and amino acids necessary for its synthesis. Such products include:
- Bone broth.
- Meat (especially beef and chicken).
- Fish (especially leather and bones).
- Eggs.
- Dairy products.
Vitamin C: Vitamin C is necessary for collagen synthesis. Use products rich in vitamin C such as:
- Citrus fruits (oranges, lemons, grapefruits).
- Berries (strawberries, blueberries, raspberries).
- Pepper (especially red and yellow).
- Broccoli.
- Kiwi.
Antioxidants: Antioxidants help protect collagen from destruction. Use products rich in antioxidants, such as:
- Fruits and vegetables of bright colors.
- Green tea.
- Dark chocolate.
Avoid factors that destroy collagen:
- Excessive exposure to ultraviolet radiation (sun).
- Smoking.
- High sugar consumption.
- Chronic stress.
Skin care: Use cosmetics containing ingredients that stimulate collagen production, such as retinoids and peptides.

The use of a complex approach, including proper nutrition, taking vitamin C and antioxidants, avoiding factors that destroy collagen, and the use of cosmetics that stimulate collagen production can help increase the level of collagen in the body and improve the health of the skin, joints, bones and other tissues.

Collagen in sports and fitness

Collagen plays an important role in sports and fitness, since it is the main structural component of connective tissue, including tendons, ligaments and cartilage. Collagen supplements can be useful for athletes and people involved in fitness for the following reasons:

Support for joints of the joints: Intensive training can lead to damage to the joints and an increase in the risk of injuries. Type II collagen contained in cartilaginous tissue can help restore damaged cartilage, reduce joint pain and improve mobility.
Strengthening tendons and ligaments: Collagen is the main component of tendons and ligaments that connect the muscles to the bones and provide joint stability. Collagen additives can help strengthen the tendons and ligaments, reduce the risk of injuries and improve performance.
Increase in muscle mass and strength: Some studies have shown that collagen supplements can increase muscle mass and strength, especially in combination with strength training. Collagen contains amino acids necessary for the construction and restoration of muscle tissue.
Acceleration of recovery after training: Collagen can help reduce inflammation and accelerate recovery after intense training.

For athletes and people engaged in fitness, it is recommended to take a hydrolyzed collagen type I and type II. The hydrolyzed collagen is more easily absorbed by the body and faster enters the tissue where it is necessary. The dosage of collagen can vary depending on the intensity of training and individual needs.

Collagen for vegans and vegetarians

Since collagen is obtained from animal sources, it is not suitable for vegans and vegetarians. However, there are alternative ways to stimulate collagen production in the body among vegans and vegetarians:

Proper nutrition: Use products rich in amino acids necessary for collagen synthesis, such as:
- Legumes (beans, lentils, chickpeas).
- Nuts and seeds (almonds, walnuts, chia seeds, flax seeds).
- Tofu and pace.
- Whole grain products.
Vitamin C: Vitamin C is necessary for collagen synthesis. Use products rich in vitamin C such as:
- Citrus fruits (oranges, lemons, grapefruits).
- Berries (strawberries, blueberries, raspberries).
- Pepper (especially red and yellow).
- Broccoli.
- Kiwi.
Lysine and Proline: Lizin and Praise are important amino acids for collagen synthesis. Use products rich in these amino acids, such as:
- Lizin: legumes, tofu, pace, nuts, seeds.
- Prain: asparagus, mushrooms, peanuts, soy.
Zinc and copper: Zinc and copper are involved in the synthesis of collagen. Use products rich in these minerals, such as:
- Zinc: nuts, seeds, legumes, whole grain products.
- Copper: nuts, seeds, mushrooms, legumes.

In addition, there are vegan additives that can stimulate collagen production, such as:

Vagan additives of vitamin C:
Vegan Supplements Lizina and Sore:

It is important to note that the effectiveness of vegan additives to stimulate the production of collagen has not yet been completely studied, and additional studies are needed.

Collagen for the elderly

With age, the production of collagen in the body decreases, which leads to various age -related changes, such as wrinkles, weakening of bones and joint pain. Collagen additives can be useful for older people to maintain the health of the skin, joints, bones and muscles.

Improving the health of the skin: Collagen additives can help reduce wrinkles, increase skin elasticity and improve its moisture.
Support for joints of the joints: Collagen additives can help reduce joint pain, improve mobility and slow down the progression of osteoarthritis.
Strengthening bones: Collagen additives can help increase bone density and reduce the risk of osteoporosis.
Increase in muscle mass: Collagen additives in combination with strength training can help increase muscle mass and strength, which is especially important for the elderly prone to sarcopenia (age -related loss of muscle mass).

For the elderly, it is recommended to take a hydrolyzed collagen, as it is easier to absorb by the body. The dosage of collagen can vary depending on individual needs and health status.

Collagen and pregnancy/breastfeeding

The safety of taking collagen additives during pregnancy and breastfeeding has not been completely studied. Therefore, it is recommended to consult a doctor before taking collagen additives if you are pregnant or breastfeeding.

Legal aspects of the sale of dietary supplements with collagen

The sale of dietary supplements with collagen is regulated by the legislation of the country in which they are sold. In most countries, dietary supplements are not subject to the same strict control as medicines. This means that dietary supplement manufacturers are not required to prove the effectiveness and safety of their products before selling it. However, they are required to comply with certain requirements for labeling, composition and production of dietary supplements.

In Russia, the sale of dietary supplements is regulated by the Federal Law of March 30, 1999 No. 52-ФЗ “On Sanitary and Epidemiological Wealth of the Population” and other regulatory acts. Bades must be registered in Rospotrebnadzor and meet security requirements established by the technical regulations of the Customs Union.

Bad manufacturers should not make unreasonable statements about the benefits of their products. Applications on the benefits of databases should be based on scientific data and confirmed by relevant studies.

Conclusion

Collagen is an important protein for the health of the skin, joints, bones, muscles and other tissues. Collagen additives can be useful for people suffering from age -related changes, osteoarthritis, osteoporosis and other diseases. However, it is important to choose high -quality collagen additives from reliable manufacturers and take into account potential harm and side effects.

Before taking collagen additives, it is recommended to consult a doctor, especially if you have any diseases or take any medication.

Do not forget that taking collagen additives is not a panacea. To maintain the health of the skin, joints, bones and muscles, it is necessary to observe a healthy lifestyle, eat right, play sports and avoid factors that destroy collagen.

Collagen in dietary supplements: benefits and harms

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