Kollagen dietary supplements: why are they needed?

Collagen: the basis of youth and health. Immersion in the world of dietary supplements

Part 1: Collagen – body architect

Collagen is not just a fashionable word in the world of beauty and health, it is a fundamental construction block of our body. This is the most common protein in the human body, which is about 30% of the total mass of protein. It is a key component of connective tissue, ensuring the strength, elasticity and elasticity of the skin, bones, cartilage, ligaments, tendons, blood vessels and even the cornea of ​​the eye. Imagine it as glue that holds everything together.

1.1. A variety of types of collagen: from I to XXVIII and further

There is no single “collagen”. There is a whole family, consisting of at least 28 different types of collagen, each of which has its own unique structure and function. However, the most significant and often mentioned are the types of I, II, III, IV and V.

• Type I collagen: The most common type, which makes up about 90% of the total collagen in the body. It provides the strength of the skin, bones, tendons, ligaments, teeth and vascular eye membrane. Its fibers are thick and tightly packed, which provides exceptional resistance to stretching. A decrease in the production of type I collagen with age leads to wrinkles, a decrease in skin elasticity and bone weakening.

• Type II collagen: The main component of cartilage, which provides its elasticity and depreciation properties. It is especially important for the health of the joints, helping them withstand the loads and preventing bone friction against each other. The lack of type II collagen can lead to the development of osteoarthritis and other joint diseases. Its structure is more flexible compared to type I collagen.

• Type III collagen: It is often found along with a type I collagen and plays an important role in maintaining the elasticity of the skin, blood vessels and internal organs. It also participates in the healing processes of wounds. Type III collagen is especially important for the health of the cardiovascular system.

• Collagen IV type: The main component of basal membranes, thin layers of extracellular matrix, which support epithelial and endothelial cells. He plays an important role in filtering and transport of substances, as well as in maintaining the structure of organs.

• V -type collagen: It is found in the cornea of ​​the eye, hair, placenta and other fabrics. It participates in the regulation of the formation of type I collagen fibers and plays an important role in the development of fabrics.

Less common types of collagen (for example, VI, VII, VIII, etc.) also perform specific functions in various tissues of the body. Understanding the role of each type of collagen is important for developing effective strategies for maintaining health and combating age -related changes.

1.2. Collagen synthesis: a complex biochemical process

Collagen production is a complex multi -stage process that occurs inside cells called fibroblasts (for collagen of the skin, tendons and ligaments), chondrocytes (for collagen cartilage) and osteoblagos (for collagen bones). This process requires certain amino acids (glycine, proline, lysine), vitamin C, copper, iron and other trace elements.

• Transcription and broadcast: Genes encoding the amino acid sequences of collagen are transcribed to the MRNU, which is then broadcast into polypeptide chains.

• Hydroxylating: The amino acids Prailin and the Lizin are hydroxylating with the participation of the enzymes of spille hydroxylasis and lyisilhydroxylase. Vitamin C is an important cofactor for these enzymes. Hydroxiling is necessary for the stability of the triple collagen spiral.

• Glycosylation: Some hydroxilized lysine remains are glycosylane, that is, the connection of glucose or galactose molecules.

• The formation of a triple spiral: Three polypeptide chains are twisted together, forming a characteristic triple collagen spiral.

• Secretion: The molecule of the Precollagen (the predecessor of the collagen) is secreted from the cell to the extracellular space.

• Proteolithic splitting: Protease enzymes are hidden by the end sections of the Preclargen, turning it into a tropollagen.

• Collagen fiber formation: Tropollagen molecules are self -organized into fibrils, which are then combined into larger collagen fibers.

• Transverse ties: To give strength and stability, collagen fibers form transverse ties between the molecules of the tropollagen.

Violation of any of these stages can lead to a deficiency of collagen and various diseases.

1.3. Factors affecting the synthesis of collagen: internal and external enemies

Collagen synthesis is a dynamic process that depends on many factors. With age, the production of collagen naturally slows down, but other factors can accelerate this process and lead to premature aging and various diseases.

• Age: With age, the activity of fibroblasts decreases, which leads to a decrease in collagen production. This is manifested in the form of wrinkles, a decrease in skin elasticity, weakening of bones and joints.

• Genetics: A genetic predisposition plays an important role in determining the rate of collagen synthesis and its quality. Some people are genetically predisposed to faster skin aging and other problems associated with collagen deficiency.

• Nutrition: The lack of necessary nutrients, such as amino acids, vitamin C, copper and iron, can disrupt the synthesis of collagen. A diet rich in sugar and processed products can also negatively affect collagen.

• Smoking: Smoking is one of the main enemies of collagen. Nicotine and other chemicals contained in tobacco smoke damage fibroblasts and reduce collagen synthesis. Smoking also causes narrowing of blood vessels, which worsens the blood supply to the skin and other tissues, which further slows down the production of collagen.

• The impact of the sun: Ultraviolet radiation (UV) is another serious factor destroying collagen. UV rays penetrate the skin and damage fibroblasts, which leads to a decrease in collagen synthesis and the destruction of an existing collagen. Long -term exposure to the sun without protection can lead to premature aging of the skin, the appearance of wrinkles, age spots and other signs of photoaging.

• Stress: Chronic stress can negatively affect the synthesis of collagen. Stress hormones, such as cortisol, can suppress the activity of fibroblasts and reduce collagen production.

• Lack of sleep: During sleep, the body is restored and regenerated, including synthesizes collagen. The lack of sleep can violate this process and lead to a decrease in collagen production.

• Inflammation: Chronic inflammation in the body can damage fibroblasts and reduce collagen synthesis. Inflammation can be caused by various factors, such as infections, autoimmune diseases and malnutrition.

Part 2: Collagen in dietary supplements: Possible alternative or marketing move?

Kollagen dietary supplements have become a popular way to maintain the health of the skin, joints and other tissues. They are available in various forms, including powders, capsules, tablets and liquids. But are they really effective?

2.1. Sources of collagen for dietary supplements: from cattle to fish

Collagen for dietary supplements is obtained from various sources of animal origin. The most common are:

• Cattle (beef collagen): Received from leather, bones and cartilage of cattle. It is rich in collagen I and III, which are important to the health of the skin, bones and muscles. Beef collagen is one of the most affordable and widely used species of collagen in dietary supplements.

• Fish (sea collagen): Get fish and scales. It is rich in type I collagen and is characterized by a smaller size of molecules (peptides), which theoretically can improve its absorption. Sea collagen is often considered more bioavailable than beef collagen.

• Pigs (pork collagen): Get from leather and bones of pigs. It contains collagen I and III, similar to collagen contained in beef collagen.

• Chicken (chicken collagen): Received from cartilage chicken, especially from the sternum. It is rich in type II collagen, which is important for joint health. Chicken collagen is often used in dietary supplements designed to maintain joint health and reduce pain in osteoarthritis.

The choice of the collagen source depends on the purpose of the dietary supplement. If the goal is to improve the condition of the skin, then beef or sea collagen is suitable. If the goal is to maintain joint health, then it is better to choose a chicken collagen.

2.2. Forms of collagen in dietary supplements: hydrolyzate, peptides and gelatin

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

• Collagen hydrolyzate (collagen peptides): This is the most common form of collagen in dietary supplements. Hydrolysis is the process of splitting collagen molecules into smaller fragments called peptides. These peptides are more easily absorbed by the body, since they are smaller in size and are better dissolved in water. The hydrolyzate of collagen is often added to powders, drinks and capsules.

• Gelatin: This is a denatured collagen obtained by heat treatment. Gelatin has geling properties and is often used in the food industry and as a thickener. It can also be used as a source of collagen, but its assimilation can be less effective than the assimilation of collagen hydrolyzate.

The difference between the collagen hydrolyzate and gelatin lies in the degree of splitting of collagen molecules. The hydrolyzate of collagen is smaller fragments, which facilitates its absorption.

2.3. The mechanism of action of collagen dietary supplements: theory and reality

It is assumed that collagen dietary supplements have a positive effect on the body, stimulating the synthesis of its own collagen. However, the mechanism of action of collagen dietary supplements has not been fully studied, and there are different theories in this regard.

• Amino acids – building blocks: Collagen entering the body with food or dietary supplements is split in the digestive tract into amino acids, which are then used to synthesize its own collagen. The incoming amino acids, especially glycine, pier and lysine, can serve as building blocks for the synthesis of collagen in various tissues of the body.

• Signal peptides: Some collagen peptides can act as signal molecules, stimulating fibroblasts, chondrocytes and osteoblasts to the synthesis of collagen, hyaluronic acid and other components of the extracellular matrix. These peptides can contact the receptors on the surface of the cells and activate intracellular signaling paths, which leads to an increase in collagen production.

• Hydroxyproline: Hydoxyproline is an amino acid specific to collagen. When entering the body, it can help improve the condition of the skin, joints and other tissues containing collagen.

However, it is important to understand that most of the collagen entering the body is split into amino acids and is used for various needs of the body, and not just for the synthesis of collagen. In addition, the effectiveness of collagen dietary supplements can depend on various factors, such as dosage, form of collagen, individual characteristics of the body and general health.

2.4. Scientific research: What does the science of collagen dietary supplements say?

Scientific research of collagen dietary supplements give conflicting results. Some studies show a positive effect on the condition of the skin, joints and bones, while others do not reveal significant advantages.

• Leather: Some studies show that the intake of collagen dietary supplements can improve skin elasticity, reduce wrinkles and increase the level of moisture. However, it should be noted that many of these studies were conducted in small groups of people and financed by dietary supplements.

• Joints: Some studies show that the intake of type II dietary supplements can reduce joint pain and improve their mobility in people with osteoarthritis. However, other studies do not confirm these results.

• Bones: Some studies show that the intake of collagen dietary supplements can improve the bone density in postmenopausa women. However, further research is needed to confirm these results.

• Muscles: Some studies show that taking collagen dietary supplements in combination with physical exercises can increase muscle mass and strength. However, additional studies are needed to confirm these results and determine the optimal dosage and duration of the reception of collagen dietary supplements.

It is important to note that the quality of scientific research of collagen dietary supplements often leaves much to be desired. Many studies have a small sample, short duration and are funded by dietary supplements. Therefore, it is necessary to critically evaluate the results of research and take into account their restrictions.

2.5. Dosage and method of admission: how to take collagen dietary supplements?

The recommended dosage of collagen dietary supplements varies depending on the type of collagen, release form and individual needs. In general, it is recommended to take from 5 to 15 grams of collagen per day.

• Powder: Collagen powder can be added to drinks, smoothies, yogurts and other products. This is a convenient way to receive, as you can easily adjust the dosage.

• Capsules/tablets: Capsules and collagen tablets are convenient to use, but the dosage in them is fixed.

• Liquid: Liquid collagen usually has a pleasant taste and is easily absorbed.

It is best to take Kollagen dietary supplements on an empty stomach, 30 minutes before meals to improve its absorption. It is also recommended to combine the reception of collagen dietary supplements with vitamin C, which is necessary for the synthesis of collagen.

2.6. Side effects and contraindications: what to look for?

Collagen dietary supplements are usually considered safe for most people, but in some cases side effects may occur.

• Gastrointestinal disorders: In some people, the intake of collagen dietary supplements can cause nausea, bloating, constipation or diarrhea.

• Allergic reactions: In people with allergies to fish, beef or chicken, allergic reactions to collagen dietary supplements obtained from these sources may occur.

• Interaction with drugs: Kollagen dietary supplements can interact with some drugs, so before taking the appointment, you need to consult a doctor.

• Contraindications: Kollagen dietary supplements are not recommended for pregnant and nursing women, as well as people with serious kidney or liver diseases.

Part 3: Collagen: Caring for yourself from the inside and outside

Maintaining the health of collagen is an integrated approach that includes not only taking dietary supplements, but also a healthy lifestyle and proper nutrition.

3.1. Nutrition for collagen synthesis: what should be in the diet?

To maintain the synthesis of collagen, it is necessary to provide the body with a sufficient amount of necessary nutrients.

• Protein: Protein is the main building block for collagen. The diet should have products rich in protein, such as meat, fish, eggs, dairy products, legumes and nuts.

• Vitamin C: Vitamin C is necessary for hydroxylation of proline and lysine, which is an important stage in collagen synthesis. The diet should have products rich in vitamin C, such as citrus fruits, berries, kiwi, pepper and broccoli.

• Copper: Copper is necessary for the activity of the enzyme of lyisiloxidase, which is involved in the formation of transverse connections in collagen. The diet should have products rich in copper, such as liver, seafood, nuts and seeds.

• Zinc: Zinc is necessary for the activity of enzymes involved in the synthesis of collagen. The diet should have foods rich in zinc, such as meat, seafood, nuts and seeds.

• Antioxidants: Antioxidants protect collagen from damage to free radicals. The diet should have products rich in antioxidants, such as fruits, vegetables and berries.

3.2. Collagen protection: lifestyle for youth

The right lifestyle plays an important role in maintaining the health of collagen.

• Sun protection: The use of sunscreen with a high SPF cream is necessary to protect the skin from the damaging effects of UV rays.

• Refusal of smoking: Smoking negatively affects the synthesis of collagen and destroys the already existing collagen.

• Reducing stress: Chronic stress can negatively affect the synthesis of collagen. It is necessary to learn how to cope with stress using various techniques, such as meditation, yoga or walking in the fresh air.

• Sufficient sleep: During sleep, the body is restored and regenerated, including synthesizes collagen. It is necessary to sleep at least 7-8 hours a day.

• Physical activity: Physical activity stimulates blood circulation and improves the delivery of nutrients to tissues, which contributes to the synthesis of collagen.

3.3. Cosmetics with collagen: external use

Cosmetics with collagen can help improve the appearance of the skin, but their effectiveness is limited. Collagen molecules are too large to penetrate deep into the skin.

• Moisturization: Collagen can moisturize the skin, creating a film on the surface, which prevents moisture loss.

• Smoothing small wrinkles: Collagen can temporarily smooth small wrinkles, filling them.

However, cosmetics with collagen cannot stimulate the synthesis of its own collagen in the skin. This requires other ingredients, such as retinoids, vitamin C and peptides.

3.4. Alternative ways to stimulate collagen synthesis: procedures and technologies

There are various cosmetic procedures and technologies that can stimulate collagen synthesis in the skin.

• Micronidling: The procedure in which microscopic punctures are applied to the skin, which stimulates the synthesis of collagen and elastin.

• Laser therapy: The laser effect on the skin stimulates the synthesis of collagen and improves its texture.

• RF-frequency lifting (RF lifting): Radio frequency effect on the skin stimulates the synthesis of collagen and pulls the skin.

• Ultrasonic lifting (SMAS-lifting): The ultrasound effect on the deep layers of the skin stimulates the synthesis of collagen and pulls the skin.

The choice of the procedure depends on individual needs and the desired results. Before conducting any procedure, you need to consult a cosmetologist.

Part 4: Conclusion: Collagen – Investment in the future of health and beauty

Collagen plays an important role in maintaining health and beauty. Reception of collagen dietary supplements can be useful for improving the condition of the skin, joints and bones, but it is necessary to take into account the factors affecting the synthesis of collagen.

• A comprehensive approach is needed, including a healthy lifestyle, proper nutrition and, if necessary, taking collagen dietary supplements and cosmetic procedures.
• It is important to remember that dietary supplements do not replace a balanced diet and a healthy lifestyle.
• Before taking the dietary supplements of collagen, you need to consult a doctor.

Understanding the role of collagen and factors affecting its synthesis will help make a conscious decision on the need to take collagen dietary supplements and develop an individual strategy for maintaining health and beauty.