Collagen in dietary supplements: rating of effective additives

Collagen in dietary supplements: rating of effective additives

I. What is collagen and why is it important?

Collagen is the most important structural protein in the human body, which is about 30% of the total mass of proteins. It plays a key role in maintaining the integrity and elasticity of various tissues, including skin, bones, joints, ligaments, tendons, blood vessels and even internal organs. Collagen provides the strength, flexibility and regeneration of these tissues. Its name comes from the Greek word «κόλλα» (kolla), meaning «glue», which reflects its role as «glue», holding the body together.

With age, the natural production of collagen in the body gradually decreases. This process, usually starting after 25 years, leads to a deterioration in the condition of the skin (the appearance of wrinkles, the loss of elasticity), the weakening of bones and joints (pain, arthritis), a decrease in the elasticity of blood vessels and other age -related changes. Various factors, such as the effects of ultraviolet radiation, smoking, malnutrition and stress, can accelerate this process.

Understanding the role of collagen in the body is the first step to a conscious approach to the choice and use of collagen additives.

II. Types of collagen: key differences and specifics of action

There are at least 28 identified types of collagen, each of which has a unique structure and performs certain functions in the body. However, the vast majority of collagen in the human body are represented only by a few main types:

• Type and: The most common type of collagen, which is about 90% of the total collagen in the body. It is present in the skin, bones, tendons, ligaments, teeth and connective tissue. Type I collagen provides the strength and elasticity of these tissues, plays an important role in the healing of wounds and maintaining the structure of organs. Its decrease leads to the appearance of wrinkles, the loss of skin elasticity, weakening of bones and problems with tendons and ligaments.

• Type II: The main type of collagen contained in cartilage. It provides flexibility and depreciation of joints, preventing their wear and damage. Type II collagen plays an important role in maintaining joint health and preventing the development of arthritis and other joint diseases.

• Type III: It is often found along with a collagen type I and is present in the skin, muscles, blood vessels and internal organs. It provides elasticity and support for these fabrics. Type III collagen is especially important for the health of blood vessels and maintaining the structure of organs.

• Type IV: The main component of basal membranes, thin layers of connective tissue that support cells and tissues in various organs. He plays an important role in filtering and regulating the permeability of basal membranes.

• Type V: Present in cell membranes and placenta. It plays a role in the formation of tissues and the interaction of cells.

The choice of the type of collagen additive depends on specific goals and needs. For example, to improve the condition of the skin and hair, it is recommended to choose additives containing a collagen type I and III. To maintain joint health — type II collagen. Some additives use a combination of various types of collagen to achieve a complex effect.

III. Sources of collagen in dietary supplements: animal, sea, vegetarian

Collagen is a protein of animal origin, so it does not exist in plant sources. However, various sources of animal origin are used for the production of collagen additives, as well as vegetarian analogues that stimulate the production of their own collagen in the body.

• Animal collagen (bull, pork): The most common and affordable source of collagen. Bully collagen is obtained from skins, bones and cartilage of cattle. Pork collagen — from pigs of pigs. Both types of collagen contain mainly type I and III. Bully collagen can cause allergic reactions in people with allergies to beef. It is important to choose additives from trusted manufacturers guaranteeing safety and the quality of raw materials.

• Sea collagen (fish): Get from leather, scales and bones of fish. Sea collagen is considered more bioavailable, that is, it is more easily absorbed by the body, thanks to the smaller size of molecules. It contains mainly collagen like I. Sea collagen is a good alternative to people with allergies to beef or pork. However, it can be more expensive than animal collagen.

• Vegetarian «collagen»: There is no real collagen of plant origin. Vegetarian additives, positioned as “collagen”, contain a combination of amino acids, vitamins and minerals necessary to stimulate the synthesis of their own collagen in the body. They can include vitamin C, Prain, Lizin, Glycine and other substances. Although these additives do not contain collagen directly, they can be effective for maintaining the health of the skin, hair and joints. It is important to understand that their action is aimed at stimulating natural processes in the body, and not at the direct replenishment of collagen. Genetical and engineering methods for the production of collagen using yeast or bacteria are also developed, but they have not yet become widely distributed in the production of dietary supplements.

When choosing a collagen additive, it is important to consider the source of collagen, your allergic reactions and preferences.

IV. Collagen release forms: powder, capsules, tablets, liquid

Collagen additives are presented in various forms of release, each of which has its own advantages and disadvantages:

• Powder: The most common and often the most economical form. Collagen powder can be dissolved in water, juice, smoothies or added to food. It is easily dosed and allows you to adjust the amount of collagen depending on the needs. Some powders have a neutral taste, while others have flavors. The disadvantage may be the need to dissolve and mix, which takes time and effort. Also, the powder can have a specific smell that not everyone likes.

• Capsules: Convenient and easy -to -use form. Capsules are easy to swallow and do not require preliminary preparation. They are ideal for people who value convenience and do not want to waste time dissolving the powder. However, the dosage in the capsules is usually fixed, which can be less convenient for regulating the amount of collagen. Also, capsules can be more expensive than powder.

• Tablets: Similar to capsules in terms of convenience. However, tablets often contain more excipients (fillers, binders) than capsules. The size of the tablets can also be larger, which makes it difficult to swallow.

• Liquid: Liquid collagen usually has a pleasant taste and is easily absorbed by the body. It may contain additional ingredients, such as vitamins, minerals and antioxidants. However, liquid collagen is often more expensive than other forms of release and may contain preservatives. Also, liquid collagen requires special storage conditions after opening the packaging.

The choice of the form of release of collagen additive depends on individual preferences, ease of use and budget. It is important to consider that the bioavailability of collagen in different forms may vary slightly.

V. Hydrolyzed collagen: what is it and why is it better?

The hydrolyzed collagen, also known as collagen peptides, is a collagen that was laid out into smaller fragments (amino acids and short peptides) through the process of hydrolysis. Hydrolysis is the process of splitting water molecules, which destroys the connections between amino acids in the collagen molecule.

The main advantage of hydrolyzed collagen is its increased bioavailability. Molecules of ordinary collagen are too large to effectively be absorbed in the intestines. Hydrolysis reduces the size of collagen molecules, making them more easily digestible. This means that a larger amount of collagen reaches fabrics where it can be used to restore and update.

Hydrolyzed collagen has the following advantages:

• Increased bioavailability: It is better absorbed by the body.
• Improved solubility: It is easier to dissolve in water and other liquids.
• Neutral taste and smell: It does not have a pronounced taste or smell, which makes it more pleasant for consumption.
• Best tolerance: Less commonly causes side effects from the gastrointestinal tract.

Most studies confirming the effectiveness of collagen additives were carried out using hydrolyzed collagen. Therefore, when choosing a collagen additive, it is recommended to give preference to a hydrolyzed collagen.

VI. Additional ingredients in collagen additives: vitamin C, hyaluronic acid, biotin, zinc

Many collagen additives contain additional ingredients that enhance the effect of collagen and have additional useful effects on the body. The most common additional ingredients include:

• Vitamin C: It is necessary for the synthesis of collagen in the body. He is a cofactor of enzymes involved in the formation of the structure of collagen. Vitamin C is also a powerful antioxidant that protects collagen from damage caused by free radicals. Adding vitamin C to a collagen supplement significantly increases its effectiveness.

• Hyaluronic acid: The natural component of the skin, which has the ability to hold a large amount of water. Hyaluronic acid moisturizes the skin, making it more elastic and elastic. It also plays an important role in maintaining joint health, lubricating cartilage tissue and reducing friction. The combination of collagen and hyaluronic acid has a synergistic effect on the health of the skin and joints.

• Biotin: Vitamin Group B, which plays an important role in the metabolism of fats, carbohydrates and proteins. Biotin contributes to the growth of hair and nails, making them stronger and more healthy. It also improves skin condition.

• Zinc: The mineral necessary for many body functions, including collagen synthesis, wound healing and maintaining the immune system. Zinc is also an antioxidant that protects the cells from damage.

Other useful ingredients that may be contained in collagen additives include:

• Silicon: Strengthens bones and improves the condition of the skin, hair and nails.
• Copper: It is necessary for the synthesis of collagen and elastin.
• Amino acids (Prain, Lizin, Glycin): Construction blocks of collagen, which can enhance its synthesis in the body.
• Plant extracts (green tea, grape bones): Contain antioxidants that protect collagen from damage.

When choosing a collagen additive, it is important to pay attention to the composition and choose additives containing additional ingredients that enhance the effect of collagen and have additional useful effects on the body.

VII. How to take collagen correctly: dosage, time of admission, duration of the course

The effectiveness of collagen additives largely depends on the correct administration. It is necessary to observe the recommended dosage, time of admission and duration of the course.

• Dosage: The recommended collagen dosage is from 5 to 15 grams per day. Some studies show that higher doses (up to 20 grams per day) can be more effective for improving the condition of the joints. However, it is not recommended to exceed the recommended dosage without consulting a doctor. You should start taking collagen from a smaller dose (5 grams per day) and gradually increase it to recommended to evaluate tolerance.

• Reception time: Collagen is best taken on an empty stomach, 30-60 minutes before meals or 2 hours after meals. This provides the best absorption of collagen in the intestines. You can divide the daily dose into several tricks. Some studies show that the intake of collagen before bedtime can be more effective, since during sleep the body is actively restored.

• Duration of the course: To achieve noticeable results, it is necessary to take collagen for a long time. The recommended duration of the course is at least 3 months. Some studies show that the intake of collagen for 6 months or more can lead to even more significant improvements. After the course, you can take a break for 1-2 months and then repeat the course. To maintain the results achieved, you can take collagen on an ongoing basis in a reduced dosage (5 grams per day).

During the intake of collagen, it is important to use a sufficient amount of water to ensure hydration of the body and improve collagen absorption. A balanced diet, rich in vitamins and minerals necessary for collagen synthesis, is also recommended.

VIII. Collagen’s effectiveness: scientific research and evidence

Numerous scientific studies confirm the effectiveness of collagen additives to maintain the health of the skin, joints, bones and other tissues.

• Leather: Studies show that collagen intake can improve skin elasticity, reduce wrinkles, increase moisture levels and improve the overall condition of the skin. The meta-analysis of several studies, published in the journal «Journal of Cosmetic Dermatology», showed that the intake of collagen for 90 days significantly improves the elasticity and moisture of the skin.

• Joints: Type II collagen contained in cartilage, plays an important role in maintaining joint health. Studies show that the intake of type II collagen can reduce joint pain, improve their mobility and slow down the progression of arthritis. In one study published in the magazine Osteoarthritis and Cartilage, it was shown that the intake of type II collagen for 6 months significantly reduces knees in people with osteoarthritis.

• Bones: Collagen is about 90% of the organic mass of bones. Studies show that collagen intake can increase bone density and reduce the risk of fractures. In one study published in the journal Nutriants, it was shown that the intake of collagen for 12 months significantly increases the density of bones in women in postmenopause.

• Other advantages: Some studies show that the intake of collagen can improve the health of hair and nails, strengthen blood vessels and improve digestion.

It is important to note that the results of studies may vary depending on the type of collagen, dosage, duration of administration and individual characteristics of the body. However, in general, scientific data confirm that collagen additives can be effective for maintaining the health of various tissues and organs.

IX. Possible side effects and contraindications

Collagen additives are usually considered safe for most people. However, in some cases, side effects may occur, although infrequently.

• Side effects: The most common side effects include:

  • Discomfort in the stomach (bloating, nausea, diarrhea).
  • Heartburn.
  • Unpleasant taste in the mouth.
  • Allergic reactions (rarely).

• Contraindications:

  • Allergies to collagen or other ingredients as part of an additive.
  • Pregnancy and lactation period (not enough security data).
  • Chronic diseases of the kidneys and liver (consultation with a doctor is required).
  • Individual intolerance.

People with chronic diseases or taking drugs should consult a doctor before taking collagen additives. When any side effects appear, you should stop taking collagen and consult a doctor.

X. How to choose high -quality collagen: selection criteria and additive rating

The choice of high -quality collagen is the key to efficiency and safety. When choosing a collagen additive, the following criteria should be taken into account:

1. Type of collagen: Choose the type of collagen corresponding to your needs (type I and III for skin and hair, type II for joints).
2. Collagen source: Consider your allergic reactions and preferences when choosing a collagen source (animal, sea, vegetarian).
3. Output form: Choose the form of release, which is most convenient for you (powder, capsules, tablets, liquid).
4. Hydrolyzed collagen: Give preference to a hydrolyzed collagen (collagen peptides) for better digestibility.
5. Additional ingredients: Pay attention to the composition and choose additives containing additional ingredients (vitamin C, hyaluronic acid, biotin, zinc).
6. Manufacturer: Choose additives from trusted manufacturers with a good reputation and quality certificates.
7. Price: Compare prices for different additives, but do not choose the cheapest ones, as this may indicate low quality.
8. Reviews: Read the reviews of other users about different additives to learn about their effectiveness and side effects.
9. Quality certificates: Look for certificates confirming the quality and safety of the product (for example, GMP, NSF).
10. Third -party laboratory research: Some companies conduct independent laboratory studies of their products to confirm its composition and cleanliness.

Rating of effective collagen additives (examples with variations, updating and detailed market research is required):

• (Example 1) Vital Proteins Collagen Peptides: A popular product containing a hydrolyzed bull -end collagen type I and III. It does not contain additional ingredients, which allows you to add it to various drinks and dishes. It has a neutral taste and smell. Numerous positive reviews. Checking the current composition and certificates is required.

• (Example 2) NeoCell Super Collagen + C: Contains a hydrolyzed bull -end collagen type I and III and vitamin C. Vitamin C enhances collagen synthesis in the body. Presented in the form of tablets. A good ratio of price and quality. Checking the current composition and certificates is required.

• (Example 3) Sports Research Collagen Peptides: Contains a hydrolyzed bull -end collagen type I and III. It has an Informed-Sport certificate confirming the absence of prohibited substances. Suitable for athletes. Checking the current composition and certificates is required.

• (Example 4) Doctor’s Best Collagen Types 1 and 3: Contains a hydrolyzed bull -end collagen type I and III. It does not contain gluten and GMOs. Presented in the form of capsules. Checking the current composition and certificates is required.

• (Пример 5) Garden of Life Mykind Organics Plant Collagen Builder: A vegetarian supplement containing vitamin C, biotin, silicon and other ingredients necessary to stimulate the synthesis of its own collagen in the body. Does not contain collagen directly. Organic composition. Checking the current composition and certificates is required.

• (Пример 6) Youtheory Collagen Advanced Formula: Contains a hydrolyzed collagen type 1, 2 and 3, as well as vitamin C. The combined composition for a comprehensive effect on the skin, joints and bones. Checking the current composition and certificates is required.

It is important to note: This rating is given only as an example. Before choosing a collagen additive, it is recommended to conduct a market for the market, consult a doctor or nutritionist and take into account individual needs and characteristics of the body. The relevance of prices, compositions and certificates must be checked before buying. The dietary supplement market is constantly changing, new products appear, and the information is obsolete.