Collagen in dietary supplements: dosage and application

Collagen in dietary supplements: dosage and application

I. What is collagen and why is it important?

Collagen is a structural protein, which is the main component of connective tissue in the human body and animals. It accounts for about 30% of the total protein mass in the body and plays a decisive role in maintaining the health and functioning of the skin, bones, joints, tendons, ligaments, hair, nails and even blood vessels. The name comes from the Greek word «κόλλα» (kolla), which means «glue», which reflects its role in the binding and strengthening of tissues.

A. Different types of collagen and their functions:

There are at least 28 identified types of collagen, but the most common and studied are the types of I, II, III, IV and V. Each type has a unique structure and performs a certain function in the body.

1. Type and: The most common type of collagen, which is about 90% collagen in the body. It is found in the skin, bones, tendons, ligaments, teeth and other connective tissues. Type I is responsible for the strength, elasticity and elasticity of these tissues. It provides the structure of the skin, allowing it to remain elastic and young, strengthens the bones and maintains the integrity of the tendons and ligaments. The lack of collagen type I can lead to wrinkles, a deterioration in the condition of bones and joints, as well as an increased risk of injuries.

2. Type II: The main component of cartilage, fabric covering the ends of the bones in the joints. This type of collagen provides depreciation and smooth sliding of the bones relative to each other, reducing friction and preventing joint wear. He also plays a role in maintaining the structure of intervertebral discs. The lack of collagen type II is often associated with the development of osteoarthritis and other joint diseases.

3. Type III: It is often found along with a collagen type I and is found in the skin, muscles, blood vessels and internal organs. It contributes to the elasticity and elasticity of these tissues. Type III collagen is especially important for the health of the cardiovascular system, since it supports the structure of the walls of arteries and veins. He also plays a role in the healing of the wounds.

4. Type IV: The main component of basal membranes, thin layers of tissue supporting epithelial and endothelial cells. This type of collagen provides support and filtration in various organs, including kidneys, lungs and eyes. He also plays a role in the development of blood vessels.

5. Type V: Contained in the hair, placenta and some other fabrics. He participates in the formation of collagen fibers and plays a role in the process of embryogenesis. The functions of collagen type V have not been fully studied, but it is known that it is important for the normal development of the body.

B. The natural production of collagen in the body:

The human body is able to independently synthesize collagen from amino acids, such as glycine, praolin and lysine. This process requires the presence of vitamin C, which acts as a cofactor for enzymes involved in the synthesis of collagen. In addition, minerals, such as copper and zinc, also play a role in the process of collagen formation.

With age, the body’s ability to synthesize collagen is gradually reduced, which leads to a deterioration in the condition of the skin, joints and other tissues. This process begins at about 25 years and accelerates after 40 years. A decrease in collagen levels can be aggravated by environmental factors, such as ultraviolet radiation, smoking and poor nutrition.

C. Factors affecting the level of collagen in the body:

1. Age: As already mentioned, with age, the synthesis of collagen slows down, which leads to its deficiency.

2. Ultraviolet radiation: Excessive exposure to sunlight can damage collagen fibers in the skin, accelerating the process of aging and the formation of wrinkles.

3. Smoking: Nicotine and other chemicals contained in tobacco smoke destroy collagen and elastin in the skin, leading to premature aging and deterioration of the state of blood vessels.

4. Bad food: The deficiency of vitamin C, amino acids and minerals necessary for the synthesis of collagen can lead to its deficiency. The use of a large amount of sugar and processed products can also negatively affect collagen synthesis.

5. Genetics: Some genetic diseases can affect the synthesis and structure of collagen, leading to various disorders.

6. Hormonal changes: During menopause, women decrease in estrogen levels, which can lead to a decrease in collagen synthesis and a deterioration in the condition of the skin and bones.

II. Collagen in dietary supplements: forms, sources and bioavailability.

In connection with a decrease in the natural production of collagen with age, the popularity of dietary supplements (biologically active additives) with collagen is growing. These additives can help compensate for the deficiency of collagen and support the health of the skin, joints and other tissues.

A. Various forms of collagen in dietary supplements:

1. Hydrolyzed collagen (collagen peptides): This is the most common form of collagen in dietary supplements. Hydrolysis is the process of splitting collagen molecules into smaller peptides, which facilitates their absorption by the body. Collagen peptides have a low molecular mass, which allows them to quickly be absorbed in the intestines and reach target tissues.

2. Non-unauthorized collagen type II (UC-II): This form of collagen retains its original structure, which allows it to interact with the immune system and modulate inflammatory processes in the joints. UC-II is often used to relieve symptoms of osteoarthritis and other joint diseases.

3. Gelatin: This is a boiled form of collagen obtained from animal sources. Gelatin has a larger molecular mass than a hydrolyzed collagen, and can be less easily absorbed. It is often used in the food industry for the preparation of jelly, marmalade and other products.

B. Sources of collagen for dietary supplements:

1. Animal collagen: The most common collagen source for dietary supplements. It can be obtained from leather, bones and cartilage of cattle (bull -cloud collagen), pigs (pork collagen) or poultry (chicken collagen).

2. Sea collagen: Summer fish, such as cod, salmon and tilapia, are obtained from leather and scales. Sea collagen is often considered more bioavailable than animal collagen, thanks to its lower molecular weight. It can also be preferable for people who avoid the use of animal products.

3. Vegan collagen: Strictly speaking, there is no «vegan collagen», since collagen is a product of animal origin. However, there are dietary supplements containing amino acids, vitamins and minerals necessary for the synthesis of collagen in the body. These additives can stimulate the production of their own collagen and maintain the health of the skin, joints and other tissues. They often contain vitamin C, Prain, Lizin, Glycin and other nutrients.

C. The bioavailability of collagen and factors affecting it:

Bioavailability is a degree in which the nutrient is absorbed and used by the body. The bioavailability of collagen depends on several factors, including the form of collagen, the size of the molecules and the condition of the gastrointestinal tract.

1. Collagen form: Hydrolyzed collagen usually has higher bioavailability than gelatin, due to its lower molecular weight. A non -reinvented type II collagen has a different mechanism of action and does not have to be absorbed into the blood in a constant form.

2. The size of the molecules: The smaller the collagen molecules, the easier it is to be absorbed in the intestines. Collagen peptides obtained as a result of hydrolysis have a small size and are easily absorbed.

3. The condition of the gastrointestinal tract: Diseases of the gastrointestinal tract, such as irritable intestinal syndrome (SRK) or inflammatory intestinal diseases (BCC), can reduce the bioavailability of collagen. The disadvantage of gastric acid can also worsen the breakdown and assimilation of collagen.

4. Related nutrients: The use of collagen along with vitamin C can improve its absorption and use by the body. Vitamin C is necessary for the synthesis of collagen and helps to protect it from damage by free radicals.

III. Recommended collagen dosage in dietary supplements.

The optimal dosage of collagen in dietary supplements varies depending on the type of collagen, the purpose of administration and individual characteristics of the body. There is no universal dosage suitable for everyone. It is important to consult a doctor or nutritionist to determine the most suitable dosage for you.

A. General recommendations for the dosage of hydrolyzed collagen (collagen peptides):

To improve the health of the skin: 2.5-10 grams per day.

To relieve joint pain: 5-15 grams per day.

To improve the health of bones: 5-20 grams per day.

To support muscle health: 15-20 grams per day (in combination with physical exercises).

These dosages are general recommendations and can vary depending on a specific product and individual needs. It is important to follow the instructions on the package of Bad and consult a doctor if you have any questions or concerns.

B. The dosage of non-reinvented collagen type II (UC-II):

To relieve symptoms of osteoarthritis: 40 mg per day.

A non -reinvented type II collagen is accepted in much smaller doses than a hydrolyzed collagen, since it acts through a different mechanism. It interacts with the immune system and helps to modulate inflammatory processes in the joints.

C. Factors affecting the choice of dosage:

1. Purpose of reception: The dosage of collagen can vary depending on what you are taking it for. To improve the health of the skin, a lower dose may be required than to relieve joint pain or improve bone health.

2. Age: With age, the body’s ability to absorb collagen can decrease. Older people may need a higher dose to achieve the desired effect.

3. Weight: People with a lot of weight may need a higher dose of collagen than people with less weight.

4. Health status: The presence of certain diseases, such as diseases of the gastrointestinal tract, can affect the absorption of collagen. In such cases, dosage adjustment may be required.

5. Individual sensitivity: Some people can be more sensitive to collagen than others. Start with a small dose and gradually increase it to evaluate your tolerance.

IV. The use of collagen in dietary supplements: advantages and scientific evidence.

Collagen in dietary supplements is widely used to maintain the health of the skin, joints, bones, hair and nails. There are scientific evidence confirming some of these advantages.

A. Collagen for skin health:

1. Improving elasticity and moisturizing the skin: Studies have shown that the intake of hydrolyzed collagen can improve skin elasticity, reduce wrinkles and increase its moisturizing. Collagen peptides stimulate the production of their own collagen and elastin in the skin, making it more elastic and young.

2. Reducing the depth of wrinkles: Some studies have shown that the intake of collagen can reduce the depth of wrinkles, especially around the eyes and lips. Collagen fills the wrinkles from the inside, making them less noticeable.

3. Acceleration of wound healing: Collagen plays an important role in the healing of wounds. Reception of collagen can speed up the healing process and reduce the formation of scars.

B. Collagen for joint health:

1. Relief of joint pain: Numerous studies have shown that the intake of collagen, especially collagen type II, can relieve joint pain caused by osteoarthritis and other joint diseases. Collagen helps restore cartilage and reduce inflammation in the joints.

2. Improving the mobility of the joints: Collagen can improve joint mobility and reduce stiffness. It provides the lubrication of the joints and facilitates the sliding of the bones relative to each other.

3. Cross fabric protection: Collagen can help protect the cartilage fabric from destruction, preventing the progression of osteoarthritis.

C. Collagen for the health of bones:

1. Increase in bone density: Studies have shown that the intake of collagen can increase the density of bones, especially in women in postmenopausa. Collagen is an important component of bone tissue and helps strengthen the bones.

2. Reduction of risk of fractures: An increase in bone density can reduce the risk of fractures, especially in the elderly.

3. Improvement of bone healing: Collagen plays an important role in the healing of bones after fractures. Reception of collagen can accelerate the healing process and improve the formation of bone tissue.

D. Collagen for the health of hair and nails:

1. Strengthening hair and nails: Collagen is the main component of hair and nails. Reception of collagen can strengthen hair and nails, make it more durable and shiny.

2. Acceleration of hair and nail growth: Collagen can stimulate hair and nail growth.

3. Improving hair texture: Collagen can improve the texture of the hair, make it more smooth and obedient.

E. Other potential advantages of collagen:

1. Support for intestinal health: Some studies show that collagen can help strengthen the intestinal mucosa and improve its function.

2. Improving the health of the cardiovascular system: Collagen is an important component of the walls of blood vessels. Reception of collagen can help strengthen blood vessels and improve their function.

3. Muscle health support: Collagen can help improve the synthesis of protein in the muscles and promote their growth and restoration.

V. Side effects and contraindications to the use of collagen in dietary supplements.

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 some people, the intake of collagen can cause digestive disorders, such as bloating, constipation or diarrhea.

2. Allergic reactions: Allergic reactions to collagen are rare, but possible. Symptoms of allergies can include leather rash, itching, urticaria, swelling of the face, tongue or throat, as well as shortness of breath.

3. Unpleasant taste: Some people may experience an unpleasant taste in their mouths after taking collagen.

4. Calcium increase: In rare cases, taking large doses of collagen can lead to an increase in blood calcium.

B. Contraindications:

1. Collagen allergy: People with allergies to collagen should avoid taking dietary supplements with collagen.

2. Kidney diseases: People with kidney diseases should consult a doctor before taking collagen, as he can provide a load on the kidneys.

3. Pregnancy and breastfeeding: The safety of taking collagen during pregnancy and breastfeeding has not been established. Before taking collagen, you should consult a doctor.

4. Taking certain drugs: Collagen can interact with some drugs such as anticoagulants. Before taking collagen, you should consult a doctor if you take any medicine.

C. Interaction with drugs:

Although collagen is usually considered safe, it can interact with some drugs. It is important to consult a doctor if you take any medicine before starting to take collagen additives. Potential interactions include:

1. Anticoagulants (blood thinners): Collagen can have weak anticoagulant properties. In combination with anticoagulants such as warfarin, this can increase the risk of bleeding. Caution and monitoring of blood coagulation are required.

2. Nonsteroidal anti -inflammatory drugs (NSAIDs): Both collagen and NSAIDs are used to relieve joint pain. Their intake can increase the risk of side effects from the gastrointestinal tract, such as ulcers and bleeding.

3. Calcium preparations: Some collagen additives contain calcium. With simultaneous intake with other calcium additives or products rich in calcium, hypercalcemia (an increased level of calcium in the blood) can occur. It is especially important for people with kidney diseases or hyperparathyroidism.

4. Antibiotics (tetracycline and chinolons): Calcium and other minerals contained in the additions of collagen can contact some antibiotics in the gastrointestinal tract, reducing their absorption and effectiveness. It is recommended to take collagen additives a few hours before or after taking these antibiotics.

5. Levotyroxin (thyroid hormone): Some collagen additives may contain ingredients that affect the function of the thyroid gland or the absorption of levothyroxine. People taking levotyroxine should consult a doctor and control the function of the thyroid gland.

VI. How to choose a high -quality dietary supplement with collagen.

There are many dietary supplements with collagen on the market, and choosing a quality product may not be easy. Here are some tips that will help you make the right choice:

A. Pay attention to the form of collagen:

Hydrolyzed collagen (collagen peptides) is usually the best choice, since it is easier to absorb by the body. If you are looking for a collagen to alleviate the symptoms of osteoarthritis, pay attention to the non-neaturated collagen type II (UC-II).

B. Check the source of collagen:

Choose a collagen obtained from reliable sources such as cattle, sea fish or birds. Make sure that the animals were grown in environmentally friendly conditions and were not exposed to antibiotics and hormones.

C. Check out the composition:

Make sure that there are no extra ingredients, such as artificial dyes, flavors, sweeteners and preservatives. The easier the composition, the better.

D. Look for quality certificates:

Choose dietary supplements certified by independent organizations such as NSF International, USP or Informed-Sport. These certificates guarantee that the product was tested for safety and quality.

E. Read reviews:

Read the reviews of other users to find out about their experience of using the product. Pay attention to reviews regarding the effectiveness of the product, side effects and quality of customer service.

F. Consult a doctor:

Before taking any new dietary supplement, including collagen, consult your doctor to make sure that he is safe for you and does not interact with any medicines that you take.

VII. Tips for the use of collagen in dietary supplements to achieve maximum efficiency.

To get the maximum benefit from the reception of collagen in dietary supplements, follow these tips:

A. Take collagen regularly:

Collagen must be taken regularly to get tangible results. Take collagen every day for several months to see an improvement in the condition of the skin, joints and other tissues.

B. Take a collagen on an empty stomach or between meals:

Reception of collagen on an empty stomach or between meals can improve its absorption. Avoid taking collagen along with products containing a large amount of protein, as this can slow down its absorption.

C. Combine the reception of collagen with vitamin C:

Vitamin C is necessary for collagen synthesis. Take collagen with vitamin C to improve its absorption and use by the body.

D. Observe a balanced diet:

Observe a balanced diet rich in protein, vitamins and minerals to provide the body with all the necessary nutrients for collagen synthesis.

E. do physical exercises:

Physical exercises stimulate the production of collagen in the body. Physical exercises regularly to improve the condition of the skin, joints and bones.

F. Avoid factors that destroy collagen:

Avoid factors that destroy collagen, such as ultraviolet radiation, smoking and poor nutrition.

VIII. Collagen in nutrition: products rich in collagen.

In addition to dietary supplements, collagen can be obtained from certain foods. The use of these products can help support the health of the skin, joints and other tissues.

A. Animal products:

1. Bone broth: Bone broth is a rich source of collagen. It is prepared by prolonged cooking of animals, such as cattle, pigs or birds. In the process of cooking, collagen from bones is released into water, forming a broth rich in collagen peptides, amino acids and minerals.

2. Bird skin: The skin of a bird, especially chicken and turkey, contains a large amount of collagen.

3. Fish with skin: The skin of the fish, especially the sea, also contains collagen.

4. Gelatin: Gelatin is a boiled form of collagen obtained from animal sources. It is used for the preparation of jelly, marmalade and other products.

B. Products that contribute to the synthesis of collagen:

Although some foods contain collagen directly, other products are rich in nutrients that are necessary for the synthesis of collagen in the body. These include:

1. Vitamin C: Vitamin C is necessary for collagen synthesis. It is found in citrus fruits, berries, kiwi, pepper and other fruits and vegetables.

2. Proline: Proin is an amino acid necessary for the synthesis of collagen. It is found in egg whites, wheat sprouts, dairy products and asparagus.

3. Glycine: Glycine is an amino acid also necessary for the synthesis of collagen. It is contained in meat, fish, poultry and gelatin.

4. Copper: Copper is necessary for the production of enzymes involved in the synthesis of collagen. It is contained in seafood, nuts, seeds and legumes.

IX. Research and development prospects.

The field of collagen research is actively developing, and new studies constantly expand our understanding of its role in health and diseases.

A. New types of collagen and their potential applications:

While the types of I, II and III are the most studied, studies of other types of collagen, such as the types V, IX and XI, reveal their important functions in various tissues and organs. For example, type V collagen is involved in the formation of collagen fibrils and plays a role in the development of the placenta. IX type collagen is contained in cartilage and is involved in its hydration and elasticity. Understanding the functions of these less studied types of collagen can lead to the development of new therapeutic strategies.

B. Collagen in regenerative medicine:

Collagen has excellent biological and biodegradable properties, which makes it attractive material for regenerative medicine. It is used to create frames for tissue regeneration, such as skin, bones and cartilage. Researchers develop collagen implants and matrices that stimulate the growth of new tissues and help restore damaged organs.

C. Collagen in drug delivery:

Collagen can be used as a carrier for the delivery of drugs to certain tissues and organs. Medicines can be encapsulated in collagen nanoparticles or microspheres, which allows them to ensure their targeted delivery and controlled release. This can be especially useful for the treatment of diseases that require localized delivery of drugs, such as cancer and arthritis.

D. Collagen in cosmetology:

Collagen is widely used in cosmetology to improve the appearance of the skin. It is added to creams, serum and face masks to reduce wrinkles, increase elasticity and moisturize the skin. Collagen injections are also used to fill wrinkles and increase the volume of the lips. Studies show that the intake of collagen inward can also improve the condition of the skin.

E. Prospects for collagen research:

1. Development of new collagen -based biomaterials: Research is aimed at creating new collagen -based biomaterials with improved mechanical properties, biopracticality and biodegradability for various applications in regenerative medicine and drug delivery.

2. Studying the role of collagen in aging: An in -depth understanding of how age -related changes affect the structure and function of collagen can lead to the development of new strategies to slow down the aging process and prevent age -related diseases.

3. Development of new methods of collagen analysis: More accurate and sensitive methods are necessary for the analysis of collagen in tissues and fluids of the body to improve the diagnosis and monitoring of diseases associated with collagen.

4. Studying the interaction of collagen with other molecules: The study of collagen interaction with other molecules, such as proteoglycans and glycosaminoglycans, can expand our understanding of its role in the formation of tissues and their functioning.

X. Final recommendations for the use of collagen in dietary supplements.

Collagen in dietary supplements can be a useful addition to your diet, especially if you want to improve the condition of the skin, joints, bones, hair and nails. However, it is important to remember that dietary supplements with collagen are not a medicine and cannot replace a balanced diet and a healthy lifestyle.

Before taking collagen, consult your doctor to make sure that he is safe for you. Choose a quality dietary supplement from a reliable manufacturer and follow the instructions on the package. Take the collagen regularly and combine its reception with vitamin C and other nutrients necessary for the synthesis of collagen. Avoid factors that destroy collagen, such as ultraviolet radiation, smoking and poor nutrition.

If you have any side effects, stop taking collagen and consult a doctor.

Following these recommendations, you can get the maximum benefit from taking collagen in dietary supplements and support the health of your body.