Collagen: the benefits and harm of the dietary supplement collagen, being the most common protein in the human body, plays a key role in maintaining the structure and elasticity of the skin, bones, joints, tendons, ligaments and other connective tissues. It is a long chain of amino acids twisted into a triple spiral, providing strength and stability. As the collagen, the production of collagen naturally decreases, which leads to wrinkles, a decrease in joint mobility and other age -related changes. In this regard, collagen additives presented in the form of biologically active additives (BAD) have gained wide popularity as a means of combating signs of aging and improving the general state of health. However, despite numerous statements about the benefits, it is important to carefully study the potential risks and side effects associated with taking collagen dietary supplements, as well as understand various types of collagen and their specific effects on the body. I. The types of collagen and their functions exist at least 28 different types of collagen, each of which has a unique structure and performs a specific function in the body. However, the most common and studied are the types of I, II, III, IV, and V. Colargen type I: 1. Composition and prevalence: this type is the most common and is about 90% of the total collagen in the human body. It consists of tightly packed fibers, which provide strength and stability. It is found in the skin, bones, tendons, ligaments, teeth and other connective tissues. 2. Functions and benefits: type I collagen plays a key role in maintaining skin elasticity, reducing wrinkles and strengthening bones. It also promotes the healing of wounds and maintaining hair and nails. Addresses with type I collagen are often used to improve the appearance of the skin and strengthen the musculoskeletal system. 3. Scientific research: Studies show that the use of collagen type I can improve skin hydration, reduce the depth of wrinkles and increase elasticity. There is also data on its positive effect on bone strength and reduction in risk of fractures. For example, a study published in the magazine «Skin Pharmacology and Physiology» showed that taking type I collagen has significantly improved skin elasticity in women aged 40 to 60 years. B. Type II collagen: 1. Composition and prevalence: type II collagen is the main component of cartilage, fabric that covers the joints and provides their smooth movement. It consists of less densely packed fibers than collagen type I, and has more elasticity. 2. Functions and benefits: the main function of the type II collagen is to maintain joint health and reduce the risk of osteoarthritis. It helps to restore cartilage tissue, reduce pain and inflammation in the joints and improve their mobility. Addresses with type II collagen are often used to treat and prevent joint diseases. 3. Scientific research: Numerous studies confirm the effectiveness of type II collagen in a decrease in pain and joint inflammation. The study published in the magazine Osteoarthritis and Cartilage showed that taking type II collagen significantly reduced the pain in the knees in patients with osteoarthritis compared to placebo. It was also found that type II collagen can slow down the progression of osteoarthritis. B. Type III collagen: 1. Composition and prevalence: type III collagen is often found along with a type I collagen and plays an important role in maintaining the structure of the skin, blood vessels and internal organs. It is found in the skin, muscles, blood vessels and lungs. 2. Functions and benefits: Type III collagen promotes skin elasticity, strengthens blood vessels and supports organs. It also plays an important role in the healing of wounds and the formation of scars. Addresses with type III collagen are often used to improve the appearance of the skin and maintain health of the cardiovascular system. 3. Scientific research: Studies show that type III collagen can improve skin elasticity and reduce stretch marks. There is also data on its positive effect on wound healing and strengthening the walls of blood vessels. For example, a study published in the journal «Journal of Investigative Dermatology» showed that type III collagen plays an important role in the formation of cicatricial tissue after skin damage. G. Type IV collagen: 1. Composition and prevalence: type IV collagen is the main component of the basal membrane, a thin layer of tissue that supports epithelial cells and separates them from connective tissue. It is contained in the kidneys, lungs and eyes. 2. Functions and benefits: Type IV collagen provides structural support for the basal membrane and plays an important role in filtering and transportation of substances. It also helps to maintain the health of the kidneys, lungs and eyes. Addresses with a collagen type IV are usually not available, since its main role is to maintain the integrity of the internal organs. 3. Scientific research: Studies show that disorders in the structure of collagen type IV can lead to the development of various diseases, such as alport syndrome (hereditary kidney disease) and retinal dystrophy. Maintaining the health of collagen type IV is important for the normal functioning of organs and tissues. D. Type V -V: 1. Composition and prevalence: Type V collagen is found in the cornea of the eye, hair, placenta and intercellular matrix. He plays an important role in the formation of collagen fibers of other types. 2. Functions and benefits: Type V collagen contributes to the formation of collagen fibers of other types, supporting the structure of tissues and organs. He also plays an important role in the development of the fetus and maintaining the health of the eyes. Addresses with a collagen type V are usually not available, as it performs an auxiliary function in the body. 3. Scientific studies: Studies show that mutations in the gene encoding type V collagen can lead to the development of various diseases, such as Elers Danlos syndrome (a group of hereditary diseases of the connective tissue) and osteogenesis (fragility of bones). II. Collagen sources in dietary supplements are produced from various sources, including: A. Animal collagen: 1. Learn cattle (cow): collagen obtained from cows is a common source of collagen type I and III. It is relatively inexpensive in production and is widely available. 2. Pork: collagen obtained from pigs is also a common source of collagen type I and III. It has a similar composition to human collagen, which can increase its bioavailability. 3. Chicken: chicken collagen is the main source of type II collagen. It is often used in additions to maintain joint health. B. Marine collagen: 1. Fish: Marine collagen obtained from fish is a source of collagen type I. It is considered more bio -accessful than animal collagen, as it has a smaller molecular weight. 2. Mollusks: Collagen obtained from mollusks is a less common source, but also contains a collagen type I. V. Vagan collagen (Preconcollagen): 1. Amino acids and vitamins: Vygan collagen does not contain animal collagen. It consists of a mixture of amino acids, vitamins and minerals that stimulate the production of its own collagen in the body. It is not a collagen in the literal sense, but rather a «building material» for its synthesis. G. Hydrolyzed collagen (collagen peptides): 1. The process of hydrolysis: hydrolyzed collagen is obtained by splitting collagen molecules into smaller fragments called peptides. This process facilitates the absorption of collagen by the body. 2. Advantages: a hydrolyzed collagen is easier to dissolve in water and is absorbed faster into the blood, which increases its effectiveness. III. The benefits of collagen dietary supplements numerous research and consumer reviews indicate the potential benefits of collagen dietary supplements for various aspects of health. A. skin health: 1. Reducing wrinkles: Collagen plays a key role in maintaining the elasticity and elasticity of the skin. Reception of collagen additives can help reduce the depth of wrinkles and prevent the appearance of new ones. 2. Improving hydration: collagen helps to maintain moisture in the skin, improving its hydration and making it softer and smooth. 3. An increase in elasticity: collagen additives can increase skin elasticity, making it more elastic and resistant to stretching. 4. Healing of the wounds: collagen plays an important role in the healing of wounds and the formation of cicatricial fabric. Reception of collagen additives can accelerate the healing process and reduce the formation of scars. B. Health of the joints: 1. Reducing pain: Type II collagen can help reduce joint pain, especially in patients with osteoarthritis. 2. Improving mobility: collagen additives can improve joint mobility, facilitating the implementation of everyday tasks. 3. Restoration of cartilage tissue: type II collagen helps to restore cartilage tissue, protecting the joints from further damage. 4. Reducing inflammation: collagen can have anti -inflammatory properties, reducing inflammation in the joints and relieves pain. B. Health of bones: 1. Strengthening of bones: Collagen is a significant part of the bone tissue and plays an important role in its strength. Reception of collagen additives can help strengthen the bones and reduce the risk of fractures. 2. An increase in bone density: collagen can help increase the density of bone tissue, especially in women in postmenopausa. 3. Reducing the risk of osteoporosis: taking collagen additives can help reduce the risk of osteoporosis, disease characterized by fragility of bones. G. Hair and nails: 1. Hair strengthening: collagen can strengthen hair and prevent its brittleness and loss. 2. Stimulation of hair growth: collagen additives can stimulate hair growth, making them more thick and healthy. 3. Strengthening of nails: collagen can strengthen the nails and prevent their brittleness and stratification. 4. Acceleration of nail growth: collagen additives can accelerate nail growth, making them longer and stronger. D. intestinal health: 1. Support for the intestinal mucosa: collagen can help restore and strengthen the intestinal mucosa, improving its function and preventing high intestinal permeability syndrome (“leaky intestines”). 2. Reducing inflammation: collagen can have anti -inflammatory properties, reducing inflammation in the intestines and relieved symptoms of inflammatory diseases of the intestine (BCC). 3. Improving digestion: collagen can improve digestion and alleviate the symptoms of stomach disorders. E. Health of the cardiovascular system: 1. Strengthening the blood vessels: Collagen is an important component of the walls of blood vessels and plays a role in their strength and elasticity. 2. Reducing the risk of atherosclerosis: some studies show that collagen can help reduce the risk of atherosclerosis, a disease characterized by the formation of plaques on the walls of arteries. 3. Normalization of blood pressure: collagen can contribute to the normalization of blood pressure, improving the function of blood vessels. IV. The harm and side effects of collagen dietary supplements, despite numerous benefits about the benefits, it is important to take into account potential risks and side effects associated with taking collagen dietary supplements. A. Allergic reactions: 1. Allergens: Collagen obtained from animal sources can cause allergic reactions in people with allergies to fish, mollusks, chicken or cattle. 2. Symptoms: symptoms of an allergic reaction can vary from lungs, such as skin rash and itching, to severe, such as Quincke’s edema and anaphylactic shock. 3. Prevention: people with well -known allergies should carefully study the composition of collagen dietary supplements and choose products that do not contain potential allergens. B. digestive disorders: 1. Bloating: taking collagen additives can cause bloating, gas formation and discomfort in the stomach in some people. 2. Diarye or constipation: in some cases, collagen can cause diarrhea or constipation. 3. Heartburn: In some people, collagen can cause heartburn. 4. Prevention: in order to minimize the risk of digestive disorders, it is recommended to start taking collagen additives from small doses and gradually increase them. It is also recommended to take collagen during meals. B. Increase in calcium levels: 1. Hypercalcemia: some collagen additives, especially those made from sea sources, may contain high calcium levels. Taking such additives can lead to hypercalcemia (an increased level of calcium in the blood), especially in people with kidney diseases. 2. Symptoms: symptoms of hypercalcemia can include nausea, vomiting, constipation, weakness and fatigue. 3. Prevention: people with kidney diseases should consult a doctor before taking collagen dietary supplements to make sure that they do not contain too much calcium. G. Risk of pollution with heavy metals: 1. The source of pollution: sea collagen can be contaminated with heavy metals, such as mercury, lead and cadmium, especially if it is obtained from fish caught in contaminated waters. 2. The consequences: prolonged exposure to heavy metals can lead to serious health problems, such as damage to the nervous system, kidneys and liver. 3. Prevention: Choose collagen additives from reliable manufacturers that test their products for the maintenance of heavy metals. D. Interaction with drugs: 1. Disadvantage of research: currently there are not enough studies on the interaction of collagen with drugs. 2. Potential risks: Theoretically, collagen can interact with some drugs, affecting their absorption and effectiveness. 3. Recommendations: People taking medications should consult a doctor before taking collagen dietary supplements in order to exclude possible interactions. E. Formation of antibodies: 1. Autoimmune reactions: in rare cases, taking a collagen type II can provoke autoimmune reactions in which the body begins to attack its own tissues. 2. Symptoms: symptoms of an autoimmune reaction may include joint pain, muscle weakness and skin rash. 3. Prevention: people with autoimmune diseases should be caused to take collagen additives and consult a doctor. V. How to choose high -quality collagen dietary supplements when choosing a collagen dietary supplement, it is important to consider several factors to ensure its quality, safety and efficiency. A. Type of collagen: 1. Define the goal: Select the type of collagen corresponding to your needs. If you are worried about wrinkles, choose a collagen type I. If you have problems with the joints, choose a collagen type II. 2. Composition: carefully study the composition of the product and make sure that it contains the type of collagen you need. B. The source of collagen: 1. Animal or sea: choose a source of collagen, depending on your preferences and possible allergies. Sea collagen is considered more bioavailable, but can be contaminated with heavy metals. 2. Vygansky: If you are a vegetarian or vegan, choose a vegan collagen (puncture) containing amino acids and vitamins necessary for the synthesis of your own collagen. B. Form of collagen: 1. Hydrolyzed collagen: Choose a hydrolyzed collagen (collagen peptides), since it is easier to learn by the body. G. brand and reputation: 1. Reliable manufacturer: Choose collagen additives from reliable manufacturers with a good reputation. 2. Reviews: Read the reviews of other consumers about the product. D. Certification: 1. Independent testing: Look for products that have undergone independent testing for cleanliness and safety. 2. Certificates: Pay attention to the availability of quality certificates such as GMP (good manufactoring practice). E. Dosage: 1. Recommendations: Follow the recommendations of the manufacturer on the dosage. 2. Consultation with a doctor: Consult a doctor to determine the optimal dosage for you. J. Additional ingredients: 1. Vitamin C: Choose collagen additives containing vitamin C, since it is necessary for collagen synthesis. 2. Hyaluronic acid: hyaluronic acid helps to moisturize the skin and improve its elasticity. 3. Other antioxidants: other antioxidants, such as vitamin E and selenium, can help protect collagen from damage to free radicals. VI. Alternatives to collagen dietary supplements exist alternative ways to maintain collagen health in the body without resorting to dietary supplements. A. Nutrition: 1. Squirrel: use a sufficient amount of protein, as it is a building material for collagen. Good sources of protein include meat, fish, eggs, legumes and nuts. 2. Витамин C: Употребляйте продукты, богатые витамином C, такие как цитрусовые, ягоды и овощи. Витамин C необходим для синтеза коллагена. 3. Медь: Употребляйте продукты, богатые медью, такие как морепродукты, орехи и семена. Медь необходима для образования коллагеновых волокон. 4. Пролин и Глицин: Употребляйте продукты, богатые пролином и глицином, такими как костный бульон и желатин. Эти аминокислоты являются основными компонентами коллагена. Б. Образ Жизни: 1. Защита от Солнца: Избегайте чрезмерного воздействия солнечного света, так как ультрафиолетовые лучи повреждают коллаген в коже. 2. Отказ от Курения: Откажитесь от курения, так как оно ухудшает выработку коллагена и способствует преждевременному старению кожи. 3. Снижение Стресса: Снижайте уровень стресса, так как он может негативно влиять на выработку коллагена. 4. Достаточный Сон: Высыпайтесь, так как во время сна происходит восстановление и обновление тканей, включая коллаген. В. Косметические Процедуры: 1. Микронидлинг: Микронидлинг стимулирует выработку коллагена в коже, улучшая ее текстуру и уменьшая морщины. 2. Лазерная Терапия: Лазерная терапия также стимулирует выработку коллагена в коже, улучшая ее внешний вид. 3. Химические Пилинги: Химические пилинги удаляют поврежденные слои кожи и стимулируют выработку коллагена. 4. Инъекции Коллагена: Инъекции коллагена могут временно улучшить внешний вид кожи, заполняя морщины и складки. VII. Заключение (не включено, согласно заданию) VIII. Список Литературы (не включено, согласно заданию)