Collagen in dietary supplements: how to choose the best option

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Collagen in dietary supplements: how to choose the best option

I. 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 tissues, such as leather, bones, cartilage, tendons, ligaments and blood vessels. In fact, he acts as “glue”, which holds all these structures together, providing strength, elasticity and support.

A. The functions of collagen in the body:

  1. Skin health: Collagen plays a key role in maintaining elasticity, moisture and elasticity of the skin. It helps to reduce the appearance of wrinkles, improve skin tone and accelerate wound healing. With age, the production of collagen decreases, which leads to the appearance of signs of aging, such as wrinkles, dryness and loss of elasticity.

  2. Joint health: Collagen is the main component of cartilage, which amorts the joints and provides their smooth movement. Collagen additives can help reduce joint pain, improve their mobility and slow down the progression of osteoarthritis.

  3. Bone health: Collagen is a significant part of the bone tissue, giving it strength and flexibility. It helps maintain bone density and reduces the risk of osteoporosis.

  4. Muscle health: Collagen is necessary for the growth and restoration of muscle tissue. It helps maintain muscle strength and improves their performance.

  5. Health of blood vessels: Collagen is an important component of the walls of blood vessels, ensuring their strength and elasticity. It helps to maintain healthy blood pressure and reduces the risk of developing cardiovascular diseases.

  6. Noter health: Some studies show that collagen can help improve the health of the digestive system, strengthening the intestinal mucosa and reducing inflammation.

B. Factors affecting the production of collagen:

  1. Age: With age, the production of collagen in the body naturally decreases. This begins from about 25 years and exacerbates every year.

  2. Diet: The disadvantage of certain nutrients, such as vitamin C, amino acids (glycine, pier, lysine) and copper can negatively affect the production of collagen.

  3. Ultraviolet radiation (Sun): Prolonged exposure to sunlight damages collagen fibers in the skin, accelerating the aging process.

  4. Smoking: Smoking reduces the production of collagen and worsens its quality.

  5. Stress: Chronic stress can negatively affect the production of collagen.

  6. Diseases: Some diseases, such as autoimmune diseases and genetic disorders, can affect collagen.

II. Types of collagen: differences and advantages

There are at least 28 different types of collagen, each of which has its own unique structure and function. However, the most common and important human health are types I, II, III, IV and V.

A. TYPE I:

  1. Spreading: The most common type of collagen in the human body. It is about 90% of the total collagen in the body.
  2. Localization: Leather, bones, tendons, ligaments, teeth, eye cornea.
  3. Functions: Provides the strength and elasticity of the skin, bones, tendons and other tissues. Participates in the healing of the wounds. It is considered the most useful for anti -aging purposes.
  4. Sources in dietary supplements: Usually obtained from leather cattle (bullish collagen), fish (sea collagen) or chicken.

B. Type II:

  1. Spreading: The main component of cartilage.
  2. Localization: Carty joints, intervertebral discs.
  3. Functions: Provides the strength and elasticity of the cartilage, shocks the joints and ensures their smooth movement.
  4. Sources in dietary supplements: Usually obtained from chicken cartilage. It can be very-noted (UC-II) and denatured (hydrolyzed).

C. Type III:

  1. Spreading: The second most common type of collagen in the body.
  2. Localization: Leather, muscles, blood vessels, lungs, intestines.
  3. Functions: Provides elasticity and elasticity of the skin, blood vessels and other tissues. Often present with the type I collagen.
  4. Sources in dietary supplements: Usually obtained from leather cattle (bullish collagen).

D. Type IV:

  1. Spreading: It makes a basal membrane that supports cells and tissues.
  2. Localization: Basal membranes (thin layers supporting epithelial and endothelial cells).
  3. Functions: Supports the structure of fabrics, is involved in the filtering and regulation of permeability.
  4. Sources in dietary supplements: It is less common as a separate component of dietary supplements, but is present in complex additives.

E. TYPE V:

  1. Spreading: It is necessary for the formation of collagen fibers of other types.
  2. Localization: Hair, placenta, cellular surfaces.
  3. Functions: Participates in the formation of collagen fibers I and III.
  4. Sources in dietary supplements: It is less common as a separate component of dietary supplements, but is present in complex additives.

Choosing the type of collagen depending on the purpose:

  • For the health of the skin, hair and nails: Collagen I and III types. Sea collagen is often considered one of the best skin options.
  • For joint health: Type II collagen, especially non-neatular (UC-II).
  • For general health and maintaining the structure of tissues: Complex additives containing several types of collagen.

III. Sources of collagen in dietary supplements:

There are several main sources of collagen used in dietary supplements. Each of them has its own characteristics and advantages.

A. Bovine collagen:

  1. Source: Received from leather, bones and cartilage of cattle.
  2. Types of collagen: Contains mainly collagen I and III.
  3. Advantages: It is considered effective for maintaining the health of the skin, bones and muscles. Relatively affordable in price.
  4. Flaws: It can cause allergic reactions in people with allergies to beef. It is necessary to make sure that animals are grown in environmentally friendly conditions.

B. Marine Collagen:

  1. Source: Received from leather, bones and scales of fish.
  2. Types of collagen: It contains mainly type I collagen.
  3. Advantages: It is well absorbed by the body due to the small size of molecules. It is considered effective for improving skin health.
  4. Flaws: It can be more expensive than bullish collagen. It can cause allergic reactions in people with allergies to fish. It is important to choose a collagen obtained from environmentally friendly sources.

C. Chicken collagen (Chicken collagen):

  1. Source: Get from chicken cartilage.
  2. Types of collagen: It contains mainly type II collagen.
  3. Advantages: It is considered effective for maintaining joint health.
  4. Flaws: Less common than bull and sea collagen.

D. Porcine Collagen:

  1. Source: Get from leather and bones of pigs.
  2. Types of collagen: Contains mainly collagen I and III.
  3. Advantages: Affordable.
  4. Flaws: It can cause allergic reactions in people with allergies to pork. Limitable for people who observe certain religious diets.

E. Vegetarian collagen (Vegetarian collagen):

  1. Source: In fact, a vegetarian collagen does not exist. Collagen is a protein of animal origin.
  2. Alternatives: Vegetarian additives containing the ingredients that contribute to the production of collagen in the body, such as vitamin C, Prain, lysine and hyaluronic acid. These additives, rather, are “collagen-busters.”

IV. Collagen release forms:

Collagen is available in various forms of release, each of which has its own characteristics and advantages.

A. Powder:

  1. Advantages: It is universal, easy to dose and add to various drinks and dishes. Often more economical than other forms of release.
  2. Flaws: It may have a specific taste and smell. Requires mixing.

B. Capsules and tablets:

  1. Advantages: Convenient in use, do not require mixing, do not have taste and smell.
  2. Flaws: It can be more expensive than powder. The difficulty of changing dosage.

C. Liquid:

  1. Advantages: Easily absorbed by the body. It may have a pleasant taste.
  2. Flaws: It can be more expensive than other forms of release. May contain preservatives and supplements.

D. Zhelynaya sweets (Gummies):

  1. Advantages: A pleasant taste, convenient in use.
  2. Flaws: May contain sugar and artificial additives. The dosage can be limited.

E. Collagen drinks and bars:

  1. Advantages: Convenient for consumption on the go.
  2. Flaws: May contain sugar, artificial additives and preservatives. They do not always contain a sufficient amount of collagen.

V. Hydrolyzed collagen: Advantages and features:

A hydrolyzed collagen is a form of collagen, which was split into smaller peptides, which facilitates its absorption by the body.

A. The process of hydrolysis:

Hydrolysis is the process of splitting collagen molecules into smaller fragments (peptides) using enzymes or acids. This process destroys long chains of amino acids that make up collagen, making it more soluble and easily absorbed.

B. Advantages of hydrolyzed collagen:

  1. Improved assimilation: Collagen peptides are easier to absorb in the intestines and reach the fabrics where they are necessary.
  2. Increased bioavailability: Hydrolyzed collagen has a higher bioavailability than a conventional collagen.
  3. Easy to use: The hydrolyzed collagen is well dissolved in water and other liquids, which makes it convenient to add to drinks and dishes.
  4. Smaller risk of allergic reactions: In some cases, hydrolysis can reduce the risk of allergic reactions.

C. How to find out if the collagen is hydrolyzed?

The product packaging should indicate that collagen is “hydrolyzed” or “collagen peptides.”

VI. How to choose the best dietary supplement with collagen: criteria and recommendations:

The choice of the best dietary supplement with collagen is an important step to achieve the desired results. Follow these criteria and recommendations to make the right choice:

A. Type of collagen:

  1. Define your goals: What type of collagen do you need depending on your goals (skin health, joints, bones, etc.).
  2. Study the composition: Make sure the dietary supplement contains the type of collagen you need.

B. The source of collagen:

  1. Consider your preferences and restrictions: Choose the source of collagen (bull, sea, chicken) depending on your dietary preferences, allergies and ethical considerations.
  2. Pay attention to the quality: It is important to choose a collagen obtained from environmentally friendly sources.

C. Form of release:

  1. Choose a convenient shape: Select the form of release (powder, capsules, liquid, etc.), which is most convenient for you to use.
  2. Consider your preferences: If you don’t like the taste of collagen, choose capsules or tablets.

D. Dosage:

  1. Follow the manufacturer’s recommendations: Follow the recommended dosage indicated on the packaging of the product.
  2. Consult a doctor: If you have any diseases or you take medications, consult a doctor before taking collagen.
  3. General recommendations: The usually recommended daily dose of collagen is from 2.5 to 15 grams.

E. Additional ingredients:

  1. Vitamin C: Vitamin C is necessary for the synthesis of collagen in the body. Make sure the dietary supplement contains vitamin C or take it additionally.
  2. Hyaluronic acid: Hyaluronic acid helps moisturize the skin and improves its elasticity.
  3. Biotin: Biotin is good for the health of hair and nails.
  4. Antioxidants: Antioxidants help protect collagen from destruction by free radicals.
  5. Avoid unnecessary additives: Avoid dietary supplements containing artificial dyes, flavors and preservatives.

F. Quality and safety:

  1. Choose reliable manufacturers: Buy collagen from famous and respected manufacturers who adhere to high quality standards.
  2. Look for certificates: Pay attention to the availability of quality certificates (for example, GMP, NSF).
  3. Read reviews: Learn the reviews of other customers to find out about their experience of using the product.
  4. Check the composition: Make sure that the product has no ingredients for which you are allergic or intolerance.

G. Price:

  1. Compare prices: Compare the prices of various dietary supplements with collagen.
  2. Do not chase cheapness: Too low price may indicate the low quality of the product.

H. Consultation with a specialist:

  1. Talk to a doctor or nutritionist: If you have any doubts, consult a doctor or nutritionist to get individual recommendations.

VII. How to take collagen: dosage, reception time and recommendations:

The correct reception of collagen is an important factor to achieve maximum benefit.

A. Dosage:

  1. Follow the manufacturer’s instructions: The dosage of collagen can vary depending on the type of collagen, form of release and manufacturer. Always follow the instructions indicated on the packaging of the product.
  2. General recommendations:
    • For the health of the skin: 2.5-10 grams of collagen per day.
    • For joint health: 5-15 grams of collagen per day.
  3. Divide the dose: If you take a high dose of collagen, divide it into several tricks during the day.

B. Reception time:

  1. On an empty stomach or with food: Collagen can be taken both on an empty stomach and food. However, some studies show that the intake of collagen on an empty stomach can improve its absorption.
  2. Before going to bed: Reception of collagen before bedtime can help restore tissues during sleep.
  3. Regularity: It is important to take collagen regularly to get the maximum benefit.

C. What to combine the reception of collagen:

  1. Vitamin C: Vitamin C is necessary for the synthesis of collagen in the body. Take collagen with vitamin C or use products rich in vitamin C.
  2. Hyaluronic acid: Hyaluronic acid helps moisturize the skin and improves its elasticity. The combination of collagen and hyaluronic acid can enhance their effect.
  3. Antioxidants: Antioxidants help protect collagen from destruction by free radicals. Use products rich in antioxidants, such as fruits and vegetables.

D. Duration of admission:

  1. Course accepts: The recommended exchange rate of collagen is 3-6 months.
  2. Repeated courses: If necessary, you can repeat collagen reception courses.
  3. Evaluation of the results: Evaluate the results of the reception of collagen after 2-3 months. If you do not see improvements, you may need to change the dosage, type of collagen or manufacturer.

E. Important recommendations:

  1. Drink enough water: The use of a sufficient amount of water is important for maintaining the health of the skin and joints.
  2. Healthy lifestyle: Adhere to a healthy lifestyle, including a balanced diet, regular physical exercises and sufficient sleep.
  3. Protect the skin from the sun: Use sunscreen to protect the skin from the damaging effects of ultraviolet radiation.
  4. Refuse smoking: Smoking reduces the production of collagen and worsens its quality.
  5. Manage stress: Chronic stress can negatively affect the production of collagen.

VIII. Possible side effects and contraindications:

In general, collagen is considered safe for most people. However, in some cases side effects may occur.

A. Possible side effects:

  1. Digestive disorders: In rare cases, the intake of collagen can cause nausea, bloating, heartburn or diarrhea.
  2. Allergic reactions: People with allergies to fish, beef, chicken or pork may occur allergic reactions to collagen obtained from these sources.
  3. Unpleasant taste in the mouth: Some people may experience an unpleasant taste in their mouths after taking collagen.
  4. Hypercalcemia: In very rare cases, taking large doses of collagen obtained from bones can lead to hypercalcemia (increased calcium in the blood).

B. Contraindications:

  1. Allergies: Allergy to fish, beef, chicken or pork (depending on the source of collagen).
  2. Pregnancy and breastfeeding: There are not enough research on the safety of collagen during pregnancy and breastfeeding. Therefore, it is recommended to consult a doctor before taking collagen during this period.
  3. Kidney diseases: For diseases of the kidneys, you should consult a doctor before taking collagen.
  4. Hypercalcemia: People with hypercalcemia should avoid taking collagen obtained from bones.
  5. Autoimmune diseases: People with autoimmune diseases should consult a doctor before taking collagen, as he can affect the immune system.

C. Interaction with drugs:

  1. Anticoagulants: Collagen can enhance the effect of anticoagulants (drugs that thin blood). People taking anticoagulants should consult a doctor before taking collagen.
  2. Other drugs: Collagen can affect the absorption of some drugs. If you take any medicine, consult a doctor before taking collagen.

D. What to do when side effects occur:

  1. Stop taking collagen: If you have any side effects, stop taking collagen and consult your doctor.
  2. Reduce the dosage: If the side effects are insignificant, try reducing the dosage of collagen.
  3. Choose another type of collagen: If you have allergic reactions, try to choose a collagen received from another source.

IX. Collagen in food: alternative sources:

In addition to dietary supplements, collagen can be obtained from some food.

A. Products rich in collagen:

  1. Bone broth: Bone broth is a rich source of collagen, which is obtained by prolonged cooking animals.
  2. Gelatin: Gelatin is a product obtained by hydrolysis of collagen. It is found in jelly, marmalade and other products.
  3. Bird skin: The skin of a bird, especially chicken, contains collagen.
  4. Fish leather: Fish skin, especially salmon, contains collagen.
  5. Cartilage: The cartilage of animals and birds contain collagen.

B. Products that stimulate collagen production:

  1. Products rich in vitamin C: Citrus fruits, berries, pepper, broccoli.
  2. Products rich in the proof: Eggs, dairy products, mushrooms, asparagus, cabbage.
  3. Lizin products: Meat, fish, poultry, legumes, nuts.
  4. Products rich in copper: Nuts, seeds, liver, seafood.

C. Meding recommendations to maintain collagen production:

  1. Balanced nutrition: Adhere to a balanced diet, including a sufficient amount of protein, vitamins and minerals.
  2. Use products rich in antioxidants: Use fruits and vegetables rich in antioxidants to protect collagen from destruction.
  3. Drink enough water: Use enough water to maintain the moisture of the skin and joints.
  4. Limit sugar consumption: Excessive sugar consumption can lead to collagen destruction.
  5. Avoid processed products: Processed products often contain little nutrients and can contribute to inflammation, which negatively affects the production of collagen.

X. Conclusion: Collagen as an important component of health and beauty

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