TOP collagen dietary supplements: tips on use and dosage

Part 1: Collagen – the basis of youth and health

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 mass of protein. It plays a vital role in maintaining the structure and functionality of various tissues, including the skin, bones, joints, tendons, ligaments, blood vessels and even intestines. Imagine collagen as “glue”, which holds all these elements together, ensuring their strength and elasticity.

With age, after about 25 years, the production of collagen in the body begins to naturally decline. This leads to a number of visible and invisible changes, such as:

Loss of skin elasticity: The appearance of wrinkles, dryness and sagging.
Weakening of the joints: Pain, stiffness and increased risk of osteoarthritis.
Reducing bone density: Increasing the risk of osteoporosis and fractures.
Thinning of hair and fragility of nails: Deterioration of the appearance and health of hair and nails.
Digestive problems: Violation of the integrity of the intestinal mucosa (“leaky intestine” syndrome).

The replenishment of collagen reserves using food additives (dietary supplements) can help slow down the aging process, improve the condition of the skin, strengthen joints and bones, and maintain general health and well -being.

Various types of collagen: what do you need?

There are not one, but as many as 28 well -known types of collagen, each of which performs specific functions in the body. However, the most common and significant for human health are the following types:

Type and: The most common type of collagen, which is up to 90% of the total collagen in the body. It is the main component of the skin, bones, tendons, ligaments and teeth. Type collagen provides the strength and elasticity of these tissues.
Type II: It prevails in cartilage, ensuring its elasticity and amortizing properties. Especially important for joint health.
Type III: It is often found along with a type I collagen and plays an important role in maintaining the elasticity of the skin and blood vessels.
Type IV: The main component of basal membranes that support the structure of many tissues and organs, including kidneys, lungs and eyes.
Type V: The eyes, hair and placenta were found in the cornea. Participates in the formation of collagen fibers of other types.

When choosing a collagen additive, it is important to consider what type of collagen you need, depending on your goals and needs.

For the health of the skin, hair and nails: Addresses containing II and III collagen are recommended.
For joint health: Type II collagen is best suited.
For general health and strengthening of connective tissue: You can choose an additive containing a mixture of various types of collagen.

Sources of collagen in dietary supplements:

Collagen in dietary supplements is obtained from various sources of animal origin, such as:

Bull (beef) collagen: It is extracted from leather, bones and cartilage of cattle. Contains mainly collagen I and III.
Sea collagen (fish collagen): Received from leather, bones and scales of fish. It contains mainly type I collagen. It is considered a more bioavailable (easier to absorb by the body) than a bull -cloud collagen, thanks to a smaller size of molecules.
Chicken collagen: It is extracted from chicken cartilage. It contains mainly type II collagen.
Pork collagen: Get from leather and bones of pigs. Contains collagen I and III types.

Vegetarian collagen does not exist in its pure form, since collagen is a protein of animal origin. However, there are vegetarian additives containing components that stimulate the production of their own collagen in the body, such as vitamin C, Prain, Lizin and glycine.

Forms of collagen in dietary supplements:

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

Collagen powder: The most common form is easily mixed with water, juice or other drinks. Usually it has a neutral taste or light taste that can be masked by the addition of flavorings.
Collagen capsules or tablets: Convenient in use, do not require mixing and have a neutral taste. However, they may contain less collagen per portion than powder.
Liquid collagen: Ready for use, has a pleasant taste and aroma. Often contains additional vitamins and minerals. It can be more expensive than powder or capsules.
Collagen chewing sweets: It is convenient to use, especially for children and those who have difficulty swallowing tablets or capsules. Sugar and artificial flavorings may contain added.
Collagen creams and serums: Designed for external use. They can help improve the moisturizing and elasticity of the skin, but the effect is usually superficial and does not penetrate into the deeper layers of the dermis.

When choosing a form of collagen dietary supplement, it is important to consider your personal preferences, ease of use and price.

Part 2: Review of the top collagen dietary supplements in the market

In this section, we will consider popular and effective collagen dietary supplements available on the market, taking into account their composition, forms of production, advantages and disadvantages. We will also provide information about the recommended dosages and methods of application.

1. Vital Proteins Collagen Peptides:

Type of collagen: Type I and III.
Collagen source: Bully collagen obtained from cows grown on herbal fattening.
Output form: Powder.
Advantages: It easily dissolves in water and other drinks, does not have a pronounced taste, contains a large amount of collagen per portion, supports the health of the skin, hair, nails, bones and joints. The product was tested by a third -party laboratory.
Flaws: Not suitable for vegetarians and vegans. It can cause bloating or discomfort in the stomach in some people.
Dosage: Recommended daily dose-1-2 measures (10-20 grams).
Tips for use: Mix powder with water, coffee, smoothies or other drinks. You can add to baking and other dishes.

2. Youtheory Collagen Advanced Formula:

Type of collagen: Type I, II and III.
Collagen source: Bull and chicken collagen.
Output form: Tablets.
Advantages: It contains a wide range of types of collagen, supports the health of the skin, hair, nails, joints and bones. Additionally contains vitamin C, which contributes to the synthesis of collagen in the body.
Flaws: Not suitable for vegetarians and vegans. Tablets can be difficult to swallow for some people. Contains a relatively small amount of collagen per portion (6 grams).
Dosage: The recommended daily dose is 6 tablets.
Tips for use: Take the tablets with water on an empty stomach or 30 minutes before meals.

3. NeoCell Super Collagen + C:

Type of collagen: Type I and III.
Collagen source: Bully collagen.
Output form: Tablets and powder.
Advantages: Contains vitamin C, which is necessary for the synthesis of collagen. Supports the health of the skin, hair, nails, bones and joints. Available in two forms of release – tablets and powder.
Flaws: Not suitable for vegetarians and vegans. It can cause allergic reactions in people with sensitivity to bull collagen.
Dosage: The recommended daily dose is 6 tablets or 1 measured spoon of powder.
Tips for use: Take tablets or powder with water on an empty stomach or 30 minutes before meals.

4. Sports Research Collagen Peptides:

Type of collagen: Type I and III.
Collagen source: Bully collagen obtained from cows grown on herbal fattening.
Output form: Powder.
Advantages: It easily dissolves in water and other drinks, does not have a pronounced taste, contains a large amount of collagen per portion, supports the health of the skin, hair, nails, bones and joints. The product is certified as not containing GMOs and gluten.
Flaws: Not suitable for vegetarians and vegans. It can cause bloating or discomfort in the stomach in some people.
Dosage: The recommended daily dose is 1 measuring spoon (11 grams).
Tips for use: Mix powder with water, coffee, smoothies or other drinks. You can add to baking and other dishes.

5. Garden of Life Mykind Organics Plant Collagen Builder:

Type of collagen: Does not contain collagen directly. Contains the ingredients that stimulate collagen production in the body.
Collagen source: Plant ingredients (biotin, vitamin C, silicon, organic fruits and vegetables).
Output form: Tablets.
Advantages: Suitable for vegetarians and vegan. Contains organic ingredients. Supports the health of the skin, hair and nails by stimulating the production of its own collagen.
Flaws: It does not contain collagen directly, so it can be less effective than additives containing collagen. The results may not be noticeable immediately.
Dosage: Recommended daily dose – 2 tablets.
Tips for use: Take the tablets with water on an empty stomach or 30 minutes before meals.

6. Dr. Axe Multi Collagen Protein:

Type of collagen: Type I, II, III, V and X.
Collagen source: Bull, chicken, fish and egg collagen.
Output form: Powder and capsules.
Advantages: It contains a wide range of types of collagen, supports the health of the skin, hair, nails, joints, bones and intestines. Available in two forms of release – powder and capsules.
Flaws: Not suitable for vegetarians and vegans. It can cause allergic reactions in people with sensitivity to one of the sources of collagen.
Dosage: Recommended daily dose – 1 measuring spoon of powder or 3 capsules.
Tips for use: Mix powder with water, coffee, smoothies or other drinks. Take capsules with water on an empty stomach or 30 minutes before meals.

7. Codeage Multi Collagen Peptides:

Type of collagen: Type I, II, III, V and X.
Collagen source: Bull, chicken, fish and egg collagen.
Output form: Powder and capsules.
Advantages: It contains a wide range of types of collagen, supports the health of the skin, hair, nails, joints, bones and intestines. It does not contain GMOs, gluten and soy. Available in two forms of release – powder and capsules.
Flaws: Not suitable for vegetarians and vegans. It can cause allergic reactions in people with sensitivity to one of the sources of collagen.
Dosage: The recommended daily dose is 1 measuring spoon of powder or 4 capsules.
Tips for use: Mix powder with water, coffee, smoothies or other drinks. Take capsules with water on an empty stomach or 30 minutes before meals.

8. Ancient Nutrition Multi Collagen Protein:

Type of collagen: Type I, II, III, V and X.
Collagen source: Bull, chicken, fish and egg collagen.
Output form: Powder and capsules.
Advantages: It contains a wide range of types of collagen, supports the health of the skin, hair, nails, joints, bones and intestines. Contains probiotics to maintain intestinal health. Available in two forms of release – powder and capsules.
Flaws: Not suitable for vegetarians and vegans. It can cause allergic reactions in people with sensitivity to one of the sources of collagen.
Dosage: Recommended daily dose – 1 measuring spoon of powder or 3 capsules.
Tips for use: Mix powder with water, coffee, smoothies or other drinks. Take capsules with water on an empty stomach or 30 minutes before meals.

9. Further Food Collagen Peptides:

Type of collagen: Type I and III.
Collagen source: Bully collagen obtained from cows grown on herbal fattening.
Output form: Powder.
Advantages: It easily dissolves in water and other drinks, does not have a pronounced taste, contains a large amount of collagen per portion, supports the health of the skin, hair, nails, bones and joints. It contains additional ingredients, such as vitamin C and hyaluronic acid, to enhance the effect.
Flaws: Not suitable for vegetarians and vegans. It can cause bloating or discomfort in the stomach in some people.
Dosage: The recommended daily dose is 1 measuring spoon (12 grams).
Tips for use: Mix powder with water, coffee, smoothies or other drinks. You can add to baking and other dishes.

10. NOW Foods UC-II Collagen:

Type of collagen: Type II (denatured).
Collagen source: Chicken collagen.
Output form: Capsules.
Advantages: Specially designed to support the health of the joints. A denatured type II collagen can help reduce inflammation and joint pain.
Flaws: Not suitable for vegetarians and vegans. Not intended to support the health of the skin, hair and nails.
Dosage: Recommended daily dose – 1 capsule.
Tips for use: Take a capsule with water on an empty stomach or 30 minutes before meals.

Part 3: How to take collagen for maximum efficiency correctly

The correct intake of collagen dietary supplements is the key to obtaining maximum benefits for your health. In this section, we will consider key factors affecting the effectiveness of collagen additives, including the optimal reception time, a combination with other nutrients and possible side effects.

The optimal reception time:

Many experts recommend taking a collagen on an empty stomach, 30-60 minutes before meals. This allows the body to better absorb collagen and amino acids from which it consists. Reception of collagen before bedtime can also be useful, since during sleep the body is restored and regenerate tissues.

However, if you have a sensitive stomach, the intake of collagen on an empty stomach can cause discomfort. In this case, you can take collagen during meals or immediately after it. It is important to remember that the sequence in the reception is more important than the exact time. Try to take collagen at the same time every day to maintain a stable level of amino acids in the body.

A combination with other nutrients:

For maximum collagen efficiency, it is recommended to combine its technique with other nutrients that play an important role in the synthesis of collagen and maintaining the health of connective tissue:

Vitamin C: It is necessary for the synthesis of collagen. It acts as a cofactor for enzymes that participate in the formation of collagen fibers. Many collagen additives already contain vitamin C. If your additive does not contain vitamin C, it is recommended to take it separately.
Hyaluronic acid: It attracts and holds water, providing moisturizing and elasticity of the skin. Often added to collagen additives to enhance the effect.
Zinc: It is important for the synthesis of collagen and wound healing.
Copper: It is necessary for the formation of transverse connections in collagen fibers, which ensures their strength.
Amino acids (Prain, Lizin, Glycin): Are building blocks of collagen. Collagen additives already contain these amino acids.

Collagen dosage:

The recommended daily dose of collagen varies depending on the type of collagen, form of release and individual needs. In general, most studies show that an effective dose is 10-20 grams of collagen per day.

For the health of the skin, hair and nails: 10-12 grams of collagen I and III of types per day.
For joint health: 10-15 grams of type II collagen per day.
For general health and strengthening of connective tissue: 10-20 grams of collagen of various types per day.

It is important to start with a smaller dose (5-10 grams) and gradually increase it in order to evaluate tolerance. If you have any side effects, such as bloating, discomfort in the stomach or allergic reactions, stop taking collagen and consult your doctor.

The duration of the reception of collagen:

Collagen is not an instant miracle tool. To achieve noticeable results, it is necessary to take collagen regularly for several months. Most studies show that the positive effects of collagen become noticeable after 8-12 weeks of regular administration.

Some people take collagen constantly to maintain the health of the skin, joints and bones. Others take collagen courses, for example, 3 months of admission, 1 month break.

Possible side effects and contraindications:

Collagen is considered safe for most people. However, in rare cases, the following side effects may occur:

Bloating, gases, discomfort in the stomach: These side effects are more common when taking large doses of collagen or in people with a sensitive stomach.
Allergic reactions: In people with allergies to fish, beef, chicken or eggs, allergic reactions to collagen additives obtained from these sources can occur.
Unpleasant taste in the mouth: Some people complain about the unpleasant taste in their mouths after taking collagen.

Collagen is contraindicated:

People with allergies to collagen or one of its sources.
People with autoimmune diseases (before taking collagen, it is necessary to consult a doctor).

Interaction with drugs:

Collagen usually does not interact with drugs. However, if you take any drugs, especially drugs that thin the blood, it is recommended to consult a doctor before taking collagen.

Tips for choosing high -quality collagen:

Choose additives from reliable manufacturers: Look for brands with a good reputation and positive reviews.
Pay attention to certification: Check if the additive has passed testing by a third -party laboratory for cleanliness and collagen content.
Study the composition: Make sure that the supplement does not contain unnecessary ingredients, such as artificial dyes, flavors and sweeteners.
Consider the source of collagen: Choose a collagen obtained from high -quality sources, such as cows grown on herbal fattening, or wild fish.
Pay attention to the release form: Choose the output form that is convenient for you to use.

Part 4: Collagen in natural sources: Diet for health and beauty

In addition to taking collagen dietary supplements, it is important to include products that contain collagen or contribute to its production in your diet. In this section, we will consider the main sources of collagen in food and give recommendations for compiling a diet for health and beauty.

Products rich in collagen:

Bone broth: One of the best sources of collagen. Bone broth is prepared by prolonged cooking bones and connective tissue of animals, such as chicken, beef or fish. In the process of cooking, collagen from bones and connective tissue passes into the broth.
Bird skin: The skin of chicken or turkey contains a large amount of collagen. However, it is important to remember that the skin also contains a lot of fat, so it should be consumed in moderation.
Gelatin: Gelatin is a denatured collagen obtained by heat treatment of bones and the connective tissue of animals. Gelatin can be used to prepare desserts, jelly and other dishes.
Fish with skin: The skin of the fish, especially the sea, contains a lot of collagen.
Meat with connective tissue: Some types of meat, such as beef and pork, contain more connective tissue than others. Connective fabric is rich in collagen.

Products that stimulate collagen production:

Some products do not contain collagen directly, but contain the nutrients necessary for its production in the body:

Vitamin C: Citrus fruits, strawberries, kiwi, bell pepper, broccoli.
Proline: Eggs, wheat sprouts, dairy products, mushrooms.
Glycine: Chicken, pork, gelatin, bone broth.
Copper: Liver, seafood, nuts, seeds, cocoa.
Zinc: Oysters, red meat, poultry, nuts, seeds, legumes.

An example of a diet rich in collagen:

Breakfast: Smoothies with protein, berries and seeds of Chia.
Dinner: Salad with chicken, vegetables and avocados.
Dinner: Salmon, baked with vegetables, and bone broth.
Snacks: Fruits, nuts, yogurt.

Additional diet tips for health and beauty:

Drink enough water: Water is necessary to moisturize the skin and maintain the elasticity of connective tissue.
Limit sugar and processed products: Sugar and processed products can damage collagen in the body.
Eat products rich in antioxidants: Antioxidants protect collagen from damage to free radicals.
Farm up: During sleep, the body restores and regenerates tissues.

Part 5: Alternatives to collagen: vegetarian and vegan approaches

For vegetarians and vegans who cannot use animal collagen, there are alternative approaches to maintaining the health of the skin, joints and bones. In this section, we will consider vegetarian and vegan additives and products that stimulate the production of collagen in the body.

Vegetarian and vegan supplements stimulating collagen production:

Vitamin C: It is necessary for the synthesis of collagen. Available in the form of additives in various forms (tablets, capsules, powder).
Proline: The amino acid necessary for the synthesis of collagen. Available in the form of additives.
Lysine: The amino acid necessary for the synthesis of collagen. Available in the form of additives.
Silicon: A trace element that can help improve collagen production. Available in the form of additives.
Hyaluronic acid: It attracts and holds water, providing moisturizing and elasticity of the skin. Available in the form of additives.
Plant extracts: Some plant extracts, such as green tea extract and grape seed extract, contain antioxidants that can protect collagen from damage.

Vegetarian and vegan products stimulating the production of collagen:

Citrus: Rich in vitamin C.
Berries: Rich in vitamin C and antioxidants.
Bulgarian pepper: Rich in vitamin C.
Broccoli: Rich in vitamin C.
Dark green leafy vegetables: Rich in vitamin C and antioxidants.
Nuts and seeds: Contain the Praise, Lizin, Zinc and Copper.
Legumes: Soderis proline, lysine and zinc.
Tofu and pace: Soderis proline and lysine.
Mushrooms: Contain to play.

An example of a vegetarian and vegan diet that supports the production of collagen:

Breakfast: Oatmeal with berries, nuts and seeds of Chia.
Dinner: Tofu salad, vegetables and avocados.
Dinner: Lentil soup with broccoli and Bulgarian pepper.
Snacks: Fruits, nuts, yogurt (for vegetarians).

Additional tips for vegetarians and vegans:

Make sure you get enough protein: Protein is necessary for collagen synthesis. Vegetarians and vegans should include various sources of protein in their diet, such as legumes, tofu, pace, nuts and seeds.
Combine various sources of protein: The combination of various sources of protein can help ensure the receipt of all the necessary amino acids.
Use products rich in vitamin C, zinc, copper and silicon: These nutrients are necessary for collagen synthesis.
Consider the possibility of taking additives: If it is difficult for you to get enough nutrients from food, consider the possibility of taking additives.

Part 6: Collagen and Sports: joint support and recovery after training

Collagen plays an important role in maintaining the health of athletes, especially those who are engaged in sports associated with high loads on the joints. In this section, we will consider the advantages of collagen for athletes, its influence on the joints, muscles and recovery after training.

Advantages of collagen for athletes:

Support for joints of the joints: Collagen is the main component of cartilage, which amortizes the joints. Reception of collagen can help strengthen cartilage, reduce pain and joint in the joints, as well as reduce the risk of injuries.
Improving recovery after training: Collagen contains amino acids that are necessary to restore muscles after training. Reception of collagen can help accelerate muscle restoration, reduce pain and improve sports results.
Increase in muscle mass: Some studies show that collagen intake can help increase muscle mass, especially in combination with strength training.
Strengthening bones: Collagen is an important component of bones. Reception of collagen can help strengthen the bones and reduce the risk of fractures.
Improving the elasticity of ligaments and tendons: Collagen is the main component of ligaments and tendons. Reception of collagen can help improve their elasticity and reduce the risk of injuries.

Which type of collagen is better for athletes?

For athletes, as a rule, it is recommended to take additives containing type II collagen, which is the main component of cartilage. Types I and III collagen can also be useful for maintaining the health of the skin, hair, nails and connective tissue.

Collagen dosage for athletes:

The recommended daily dose of collagen for athletes varies depending on the intensity of training and individual needs. In general, an effective dose is 10-20 grams of collagen per day.

The time of receiving collagen for athletes:

Athletes can take collagen at any time of the day. However, some studies show that the intake of collagen after training can be especially useful for muscle restoration.

The combination of collagen with other additives:

Collagen can be combined with other additives, such as:

Creatine: Increases strength and muscle mass.
BCAA (amino acids with an extensive chain): Contribute to muscle restoration.
Glucosamine and chondroitin: Support the health of the joints.
Vitamin C: It is necessary for the synthesis of collagen.

Tips for athletes taking collagen:

Choose high -quality additives from reliable manufacturers.
Take collagen regularly for several months to achieve noticeable results.
Combine the reception of collagen with a healthy diet and regular training.
Consult a doctor or sports nutritionist before taking collagen.

Part 7: Scientific research of collagen: evidence of effectiveness

The effectiveness of collagen additives is the subject of numerous scientific research. In this section, we will consider the main results of studies confirming the benefits of collagen for the health of the skin, joints, bones and other tissues.

Collagen and skin health:

Many studies have shown that taking collagen additives can improve skin elasticity, reduce wrinkles and increase the level of moisture.
One study published in the magazine “Skin Pharmacology and Physiology” showed that taking 2.5 grams of collagen peptides per day for 8 weeks significantly reduced the depth of wrinkles around the eyes.
Another study published in Journal of Cosmetic Dermatology showed that collagen intake improved skin elasticity and reduced dryness.

Collagen and joint health:

Studies have shown that the intake of collagen can help reduce pain and inflammation in the joints, as well as improve their mobility.
One study published in the magazine Osteoarthritis and Cartilage showed that the reception of type II collagen reduced pain and improved joint function in people with an osteoarthritis of the knee joint.
Another study published in the journal