Collagen and vitamin C: the best dietary supplement for assimilation

Collagen and vitamin C: the best dietary supplement for assimilation

Section 1: Collagen: Building material of the body

1.1 What is collagen?

Collagen is the most common protein in the human body, which is about 30% of the total protein content. It is the main structural component of connective tissue, providing strength, elasticity and elasticity of the skin, joints, bones, ligaments, tendons, blood vessels and other organs. Collagen can be represented as glue that holds all parts of the body together. Without enough collagen, tissue becomes fragile, subject to damage and aging.

The name “collagen” comes from the Greek word “κόλλα” (kolla), which means “glue”. This reflects its function of binding and supporting various tissues in the body.

1.2 Types of collagen and their functions

There are not one, but many types of collagen, each of which has its own unique structure and performs certain functions in the body. At the moment, about 28 different types of collagen are identified, but 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 found in the skin, bones, tendons, ligaments, teeth and other tissues. Type I provides strength and elasticity of tissues, and also participates in the healing of the wounds.

• Type II: The main component of cartilage, fabric that amortizes the joints. Type II supports the elasticity and flexibility of cartilage, preventing its destruction and development of joint diseases, such as osteoarthritis.

• Type III: It is often found along with type I, especially in the skin, blood vessels and internal organs. Type III gives the skin elasticity and participates in the healing of wounds, and also supports the structure of blood vessels.

• Type IV: The main component of basal membranes, thin layers supporting cells and tissues. Type IV plays an important role in filtering and transport of substances, as well as in maintaining the structure of fabrics.

• Type V: The eyes, hair and placenta were found in the cornea. Type V is involved in the formation of fabrics and maintaining their structure.

Understanding the differences between the types of collagen allows you to choose the most suitable additives for specific needs, for example, to maintain joint health (type II) or improve the skin condition (type I and III).

1.3 collagen synthesis in the body

Collagen synthesis is a complex process that occurs inside cells called fibroblasts (in connective tissue), chondrocytes (in cartilage) and osteoblasts (in bones). This process requires the participation of various enzymes, amino acids and vitamins, especially vitamin C.

Collagen synthesis goes through several stages:

1. Transcription and broadcast: Genes encoding collagen chains are transcribed into RNA molecules, which are then used to synthesize amino acid circuits (alpha-specifics) on ribosomes.

2. Hydroxylating: In endoplasmic reticulum (EPR), some amino acids (Prain and Lizin) in pro-alpha-chapels are hydroxylating. This process requires vitamin C as a cofactor. Hydroxiling is necessary for the stability of the triple collagen spiral.

3. Glycosylation: Some hydroxilized amino acids are glycosylasty, that is, sugar molecules join them.

4. The formation of a triple spiral: Three pro-alpha chapters are combined, forming a triple spiral called caullagen.

5. Secretion: Precollagen molecules are transported from EPR to Golgi apparatus, where they are packed in vesicles and secreted from the cage.

6. Transformation to collagen: Outside the cage, enzymes remove the end peptides of the prollagen, turning it into collagen.

7. Fiber formation: Collagen molecules are self -collected, forming collagen fibers that have high tensile strength.

Violations in any of these stages can lead to a deficiency of collagen and various diseases, such as scurvy (due to vitamin C deficiency) and Elers-Danlos syndrome (due to genetic defects in genes encoding collagen).

1.4 Factors affecting the synthesis of collagen

Collagen synthesis is a dynamic process that constantly occurs in the body. However, with age and under the influence of various factors, the rate of collagen synthesis decreases, and the rate of its destruction increases. This leads to a deterioration in the condition of the skin, joints, bones and other tissues.

Factors affecting the synthesis of collagen:

• Age: With age, the activity of fibroblasts decreases, which leads to a decrease in collagen synthesis.

• Nutrition: The lack of protein, vitamin C, zinc, copper and other nutrients necessary for the synthesis of collagen can slow down this process.

• Exposure of ultraviolet radiation (UV): UV radiation damages collagen fibers in the skin, stimulating their destruction and suppressing the synthesis of the new collagen.

• Smoking: Smoking reduces the level of vitamin C in the body and worsens the blood supply to the skin, which slows down collagen synthesis.

• Stress: Chronic stress can lead to an increase in the level of cortisol, hormone, which destroys collagen.

• Diseases: Some diseases, such as diabetes and autoimmune diseases, can affect collagen synthesis.

Understanding these factors allows you to take measures to maintain the synthesis of collagen, such as proper nutrition, protection against UV radiation, refusal of smoking and stress management.

1.5 Signs of collagen deficiency

Collagen deficiency can be manifested by various symptoms that affect different parts of the body. Recognition of these signs allows you to take measures in time to replenish the deficiency of collagen and prevent further health problems.

Signs of collagen deficiency:

• Leather:

  • The appearance of wrinkles and thin lines.
  • Deterioration of elasticity and skin elasticity.
  • Dry and peeling of the skin.
  • The appearance of cellulite.
  • Slow wound healing.

• Joints:

  • Joint pain.
  • The stiffness of the joints.
  • Cryst in the joints.
  • Reduced flexibility.
  • Development osteoarthritis.

• Bones:

  • Reducing bone density.
  • Increasing risk of fractures.
  • Development osteoporosis.

• Hair and nails:

  • Brighten hair.
  • Hair loss.
  • Slow growth of hair and nails.
  • Placing and brittle nails.

• Other:

  • Digestive problems (for example, high intestinal permeability syndrome).
  • The weakness of the ligaments and tendons.
  • Problems with blood vessels.
  • Vision of vision.

If you notice several of these signs, you should think about replenishing the collagen deficit using proper nutrition and/or additives.

Section 2: Vitamin C: an indispensable collagen synthesis cofator

2.1 The role of vitamin C in the synthesis of collagen

Vitamin C (ascorbic acid) plays a key role in the synthesis of collagen. It is an indispensable cofactor for two enzymes: sodilhydroxylase and lyisylchidroxylase. These enzymes catalyze the hydroxylation of proline and lysine, two amino acids that make up collagen.

The hydroxylation of the proline and lysine is necessary for the formation of a stable triple collagen spiral. Without vitamin C, hydroxylation does not occur, and collagen molecules become unstable and are easily destroyed.

Thus, vitamin C is necessary for:

• Formation of a stable structure of collagen.
• Maintaining the strength and elasticity of tissues.
• Healing of the wounds.
• Prevention of collagen destruction.

Vitamin C deficiency leads to a violation of collagen synthesis and the development of scurvy, a disease characterized by weakness of connective tissue, bleeding gums, tooth loss and slow healing of wounds.

2.2 other functions of vitamin C in the body

Vitamin C is not only important for the synthesis of collagen, but also performs many other important functions in the body:

• Antioxidant Protection: Vitamin C is a powerful antioxidant that protects the cells from damage to free radicals. Free radicals are unstable molecules that can damage DNA, proteins and lipids, leading to the development of chronic diseases and aging. Vitamin C neutralizes free radicals, preventing their harmful effects.

• Support for the immune system: Vitamin C plays an important role in the work of the immune system. It stimulates the production and activity of immune cells, such as leukocytes that fight infections. Vitamin C also helps to protect immune cells from damage to free radicals.

• Iron assimilation: Vitamin C improves the absorption of iron from plant sources (non -meter iron). It turns trivalent iron (Fe3+) into a double -clad iron (Fe2+), which is easier to absorb in the intestines.

• Synthesis neurotransmitted: Vitamin C is involved in the synthesis of some neurotransmitters, such as norepinephrine and dopamine, which are important for the normal functioning of the brain and the nervous system.

• Protection against cardiovascular diseases: Vitamin C helps to protect blood vessels from damage and reduces the risk of atherosclerosis.

2.3 sources of vitamin C

Vitamin C is not synthesized in the human body, so it must be obtained with food. Fortunately, vitamin C is contained in many fruits and vegetables.

The best sources of vitamin C:

• Citrus: Oranges, lemons, grapefruits, tangerines.
• Berries: Strawberries, blueberries, raspberries, cranberries, currants.
• Vegetables: Broccoli, Brussels cabbage, bell pepper, spinach, potatoes (especially in the peel).
• Tropical fruits: Kiwi, guava, papaya, mango.

It is important to note that vitamin C is a water -soluble vitamin and is easily destroyed when heated and exposed to light. Therefore, it is recommended to consume fruits and vegetables containing vitamin C, fresh or prepared at low temperatures for a short time.

2.4 Recommended daily dose of vitamin C

The recommended daily dose of vitamin C varies depending on age, gender and health.

• Adults: 75 mg per day for women and 90 mg per day for men.
• Pregnant women: 85 mg per day.
• Women’s nursing: 120 mg per day.
• Smokers: Smokers need more vitamin C, as smoking reduces the level of vitamin C in the body. It is recommended to increase the dose by 35 mg per day.

In some cases, for example, with colds or other diseases, a higher dose of vitamin C may be required. However, it is not recommended to exceed the upper permissible level of vitamin C consumption, which is 2000 mg per day, as this can lead to side effects, such as stomach and diarrhea.

2.5 Symptoms of vitamin C deficiency

Vitamin C deficiency can be manifested by various symptoms that affect different parts of the body.

Symptoms of vitamin C deficiency:

• Fatigue and weakness: Vitamin C is involved in the production of energy, so its deficiency can lead to fatigue and weakness.

• Bleeding gums: Vitamin C deficiency disrupts the synthesis of collagen, which leads to a weakening of connective tissue in the gums and bleeding.

• Slow wound healing: Vitamin C is necessary for healing wounds, so its deficiency can slow down this process.

• Light bruises: Vitamin C deficiency can weaken the walls of blood vessels, which leads to the easy formation of bruises.

• Joint pain: Vitamin C deficiency can lead to joint pain, since it is necessary for the health of the cartilage.

• Dry and rough skin: Vitamin C deficiency can worsen the condition of the skin, making it dry and rough.

• Anemia: Vitamin C improves the absorption of iron, so its deficiency can lead to iron deficiency anemia.

• Reduced immunity: Vitamin C plays an important role in the operation of the immune system, so its deficiency can reduce immunity and increase the risk of infections.

A severe deficiency of vitamin C leads to the development of scurvy, a disease that is characterized by weakness of connective tissue, bleeding gums, tooth loss and slow healing of wounds.

Section 3: The best dietary supplement of collagen for assimilation

3.1 Collagen forms in dietary supplements

Collagen in dietary supplements is represented in various forms, each of which has its own characteristics of assimilation and effectiveness.

The main forms of collagen in dietary supplements:

• Hydrolyzed collagen (collagen peptides): This is the most common form of collagen in dietary supplements. A hydrolyzed collagen is a collagen, which was split into smaller peptides using the hydrolysis process. This facilitates his absorption in the intestines.

• Gelatin: Gelatin is a boiled collagen. It forms the gel when cooling and is used in the food industry and as a thickener. Gelatin can also be used as a collagen additive, but it is less effective than a hydrolyzed collagen, since it is less easily absorbed.

• Non-unauthorized type II collagen (UC-II): This is a special type of collagen, which was not subjected to hydrolysis and retained its natural structure. UC-II is used mainly to maintain joint health. It works by reducing the immune response to collagen in cartilage, which can reduce inflammation and joint pain.

• Sea collagen: This is a collagen obtained from fish leather and bones. Sea collagen is considered one of the most easily digestible types of collagen, as it has a small size of peptides.

When choosing a collagen additive, it is important to pay attention to the form of collagen and choose the one that is most suitable for your needs. Hydrolyzed collagen is a good choice for improving the condition of the skin, hair and nails, and UC-II is to maintain joint health. Sea collagen – for the general healing of the body.

3.2 sources of collagen in dietary supplements

Collagen in dietary supplements can be obtained from various sources, including:

• Catual cattle (bullry collagen): This is one of the most common sources of collagen in dietary supplements. Bully collagen usually contains type I and III collagen, which are beneficial for the health of the skin, bones and joints.

• Pigs (pork collagen): Pork collagen is also a common source of collagen. It contains collagen I and III types, similarly to a bull collagen.

• Fish (sea collagen): Sea collagen obtained from fish and bones is considered one of the most easily digestible types of collagen. It mainly contains type I collagen, which is good for the health of the skin.

• Chicken (chicken collagen): Chicken collagen mainly contains type II collagen, which is useful for joint health.

The choice of a collagen source depends on your preferences and needs. If you have an allergy to any of these sources, you need to choose a collagen supplement from another source.

3.3 Dosage of collagen

The recommended collagen dosage varies depending on the form of collagen, the source of collagen and your goals.

• Hydrolyzed collagen: It is usually recommended to take 10-20 grams of hydrolyzed collagen per day.

• UC-II: It is usually recommended to take 40 mg UC-II per day.

There are no strict rules regarding the time of receiving collagen. Some people prefer to take a collagen in the morning on an empty stomach, while others – in the evening before going to bed. It is important to take collagen regularly to get the maximum benefit.

3.4 Additional ingredients in collagen dietary supplements to improve assimilation

Some collagen dietary supplements contain additional ingredients that can improve collagen assimilation and enhance its positive effects.

Useful additional ingredients in collagen dietary supplements:

• Vitamin C: Vitamin C is necessary for the synthesis of collagen, so its addition to dietary supplements can improve the absorption of collagen and enhance its action.

• Hyaluronic acid: Hyaluronic acid is a substance contained in the skin and joints. It helps to retain water, which makes the skin more moisturized and elastic, and the joints – more flexible.

• Zinc: Zinc is involved in the synthesis of collagen and plays an important role in the health of the skin.

• Biotin: Biotin is a vitamin of group B, which is important for the health of hair and nails.

• Silicon: Silicon is involved in the synthesis of collagen and helps maintain bone strength.

When choosing a dietary supplement of collagen, you should pay attention to the presence of these additional ingredients, as they can significantly improve the effectiveness of the additive.

3.5 The best dietary supplements of collagen in the market (examples)

Attention: This section contains examples of dietary supplements and is not advertising. Always consult a doctor before taking any additives.

• Neocell Super Collagen + Vitamin C: Popular dietary supplement with hydrolyzed collagen I and III, as well as vitamin C.

• Vital Proteins Collagen Peptides: A dietary supplement with a hydrolyzed collagen obtained from cattle. It does not contain additional ingredients, which allows you to accept it with other vitamins and additives.

• Doctor’s Best Collagen Types 1 & 3 with Peptides: A dietary supplement with a hydrolyzed collagen of I and III types, as well as peptides that improve collagen assimilation.

• NOW Foods UC-II Undenatured Type II Collagen: A dietary supplement with a non-reinatted type II collagen (UC-II) to maintain joint health.

• Sports Research Marine Collagen Peptides: A dietary supplement with hydrolyzed sea collagen obtained from wild fish.

When choosing a dietary supplement of collagen, it is important to take into account your individual needs and preferences, as well as consult a doctor.

Section 4: Vitamin C dietary supplements: optimal forms and combinations

4.1 forms of vitamin C in dietary supplements

Vitamin C in dietary supplements is represented in various forms that differ in digestibility and effect on the body.

The main forms of vitamin C in dietary supplements:

• Ascorbic acid: This is the most common and most studied form of vitamin C. Ascorbic acid is well absorbed by the body and is an effective antioxidant.

• Sodium Ascorbat: This is a buffer form of vitamin C, which is less acidic than ascorbic acid. Sodium ascorbate is well suited for people with a sensitive stomach.

• Calcium ascorbate: This is another buffering form of vitamin C, which also contains calcium. Calcium ascorbate is well suited for people who need additional calcium.

• Ascorbyl palmate: This fat -soluble form of vitamin C. Askorbil palmitate has antioxidant properties and can penetrate the cell membranes.

• Liposomal vitamin C: This is a form of vitamin C, enclosed in liposomes, small spherical structures consisting of lipids. Liposomes help protect vitamin C from destruction in the stomach and improve its absorption in the intestines.

When choosing an additive of vitamin C, it is important to consider the form of vitamin C and choose the one that is most suitable for your needs. Ascorbic acid is a good choice for most people, and buffer forms of vitamin C are for people with a sensitive stomach. Liposomal vitamin C – to improve the absorption of vitamin C.

4.2 combination of vitamin C with other substances to enhance the effect

Vitamin C may be more effective in combination with other substances that enhance its action.

Useful combinations of vitamin C:

• Bioflavonoids: Bioflavonoids are a group of plant pigments that have antioxidant properties. Bioflavonoids help vitamin C to absorb and enhance its antioxidant effect.

• Routine: Rutin is a bioflavonoid that helps strengthen the walls of blood vessels and reduces the permeability of capillaries.

• Quercetin: Quvercetin is a bioflavonoid that has antioxidant and anti -inflammatory properties.

• Zinc: Zinc is involved in the operation of the immune system and helps vitamin C to fight infections.

When choosing an additive of vitamin C, you should pay attention to the presence of these additional substances, as they can significantly improve the effectiveness of the additive.

4.3 Dosage of vitamin C in dietary supplements

The dosage of vitamin C in dietary supplements varies depending on the form of vitamin C, goals of admission and health status.

Typically, vitamin C doses contain doses from 500 mg to 1000 mg of vitamin C per tablet or capsule.

The recommended daily dose of vitamin C for adults is 75-90 mg, but in some cases, for example, with colds or other diseases, a higher dose may be required.

It is not recommended to exceed the upper permissible level of consumption of vitamin C, which is 2000 mg per day, as this can lead to side effects, such as stomach and diarrhea.

4.4 The best dietary supplements of vitamin C on the market (examples)

Attention: This section contains examples of dietary supplements and is not advertising. Always consult a doctor before taking any additives.

• Now Foods Vitamin C-1000: Popular dietary supplement with ascorbic acid in high dosage.

• Solgar Vitamin C 1000 mg: Dad with ascorbic acid and bioflavonoids.

• Liposomal Vitamin C by LivOn Labs: Bad with liposomal vitamin C to improve absorption.

• Garden of Life Vitamin Code Raw Vitamin C: Diet with vitamin C obtained from organic fruits and vegetables.

When choosing a dietary supplement to vitamin C, it is important to take into account your individual needs and preferences, as well as consult a doctor.

4.5 How to take vitamin C correctly for maximum assimilation

For maximum assimilation of vitamin C, it is recommended to comply with the following rules:

• Take vitamin C during eating to improve its absorption.

• Divide the daily dose of vitamin C into several doses to maintain a constant level of vitamin C in the body.

• Avoid simultaneous intake of vitamin C with iron, as this can reduce the absorption of iron. If you need to take iron, take vitamin C and iron with a difference of several hours.

• Avoid simultaneous intake of vitamin C with antacids, as this can reduce the absorption of vitamin C.

• Drink enough water to help the body learn vitamin C.

Section 5: A combination of collagen and vitamin C: synergy for the optimal effect

5.1 Why collagen and vitamin C work together better than separately

As mentioned above, vitamin C is an indispensable cofactor for collagen synthesis. It is necessary for hydroxylation of proline and lysine, two amino acids that make up collagen. The hydroxylation of the proline and lysine is necessary for the formation of a stable triple collagen spiral.

Thus, if you take collagen additives, but you have a deficiency of vitamin C, your body will not be able to effectively use collagen to build new tissues.

The combination of collagen and vitamin C provides a synergistic effect:

• Collagen provides building blocks for collagen synthesis.
• Vitamin C provides the necessary enzymes for collagen synthesis.

As a result, a combination of collagen and vitamin C is more effective than taking these additives separately.

5.2 How to choose the optimal ratio of collagen and vitamin C

The optimal ratio of collagen and vitamin C depends on your individual needs and goals.

In general, it is recommended to take 10-20 grams of collagen per day and 500-1000 mg of vitamin C per day.

If you take a dietary supplement of collagen, which already contains vitamin C, pay attention to the dosage of vitamin C in this dietary supplement and, if necessary, add additional vitamin C.

5.3 dietary supplements containing collagen and vitamin C in the same formula

There are dietary supplements on the market that contain collagen and vitamin C in the same formula. These dietary supplements are convenient to use and provide the optimal ratio of collagen and vitamin C.

Examples of dietary supplements containing collagen and vitamin C:

• Neocell Super Collagen + Vitamin C: Contains a hydrolyzed collagen of I and III types and vitamin C.

• Youtheory Collagen Advanced Formula: Contains hydrolyzed collagen I, II and III types, as well as vitamin C.

5.4 Other ways to improve the assimilation of collagen and vitamin C

In addition to a combination of collagen and vitamin C, there are other ways to improve the absorption of these substances:

• Reception of dietary supplements on an empty stomach: Reception of dietary supplements on an empty stomach can improve the absorption of collagen and vitamin C.

• Taking Badov with probiotic: Probiotics are useful bacteria that improve digestion and absorption of nutrients.

• Proper nutrition: Proper nutrition, rich in protein, vitamins and minerals, is necessary to maintain the health of the skin, joints and bones.

• Healthy lifestyle: A healthy lifestyle, including regular physical exercises, sufficient sleep and stress control, is also important to maintain the health of the skin, joints and bones.

Section 6: side effects and contraindications

6.1 Side effects from reception of collagen

Collagen is usually considered safe for most people. However, in some cases, side effects may occur.

Possible side effects from taking collagen:

• Indigestion: Some people may experience a stomach disorder, nausea, diarrhea or constipation when taking collagen.

• Allergic reactions: In rare cases, allergic reactions to collagen are possible. Symptoms of allergies can include leather rash, itching, edema of the face, lips or tongue, as well as difficulty breathing.

• Hypercalcemia: In people taking high doses of collagen containing calcium, hypercalcemia (increased blood calcium in the blood) can develop.

6.2 Side effects from taking vitamin C

Vitamin C is usually considered safe for most people when taking recommended doses. However, when taking high doses of vitamin C, side effects may occur.

Possible side effects from taking vitamin C:

• Indigestion: High doses of vitamin C can cause stomach disorder, nausea, diarrhea or heartburn.

• The formation of kidney stones: In people predisposed to the formation of kidney stones, high doses of vitamin C can increase the risk of kidney stones.

• Interaction with drugs: Vitamin C can interact with some drugs such as anticoagulants and drugs for chemotherapy.

6.3 Contraindications to receive collagen

Contraindications to receive collagen:

• Collagen allergy: If you have an allergy to collagen, you should not take collagen additives.

• Pregnancy and breastfeeding: The safety of taking collagen during pregnancy and breastfeeding has not been established. Therefore, it is recommended to consult a doctor before taking collagen during these periods.

6.4 Contraindications to the reception of vitamin C

Contraindications to the reception of vitamin C:

• Individual intolerance: If you have individual intolerance to vitamin C, you should not take vitamin C.

• Hemochromatosis: Hemochromatosis is a genetic disease in which the body accumulates too much iron. Vitamin C improves the absorption of iron, so its intake is contraindicated in hemochromatosis.

• Renal failure: In people with renal failure, high doses of vitamin C can increase the risk of kidney stones.

6.5 Interaction with drugs

Collagen and vitamin C can interact with some drugs.

• Collagen: Collagen can reduce the effectiveness of some drugs such as antibiotics and antidepressants.

• Vitamin C: Vitamin C can interact with some drugs such as anticoagulants and drugs for chemotherapy.

If you take any medicine, consult a doctor before taking collagen or vitamin C.

Section 7: tips on choosing and using collagen dietary supplements and vitamin C

7.1 How to choose high -quality dietary supplement collagen

When choosing a high -quality collagen dietary supplement, attention should be paid to the following factors:

• Collagen form: Hydrolyzed