Collagen: the foundation of beauty and health
Collagen is a fibrillar protein, the basis of the connective tissue of the body. It is the most common protein in the human body and animals, making up about 30% of the total protein mass. Collagen provides strength, elasticity and elasticity of tissues, acting as a kind of “glue” that fastens the cells together. It plays a key role in maintaining the health of the skin, hair, nails, joints, bones, muscles and even internal organs.
With age, the natural production of collagen by the body decreases, which leads to the appearance of signs of aging, such as wrinkles, loss of skin elasticity, joint pain and decreased bone density. In this regard, the intake of collagen in the form of additives (dietary supplements) is becoming an increasingly popular way to maintain health and slowing down the aging process.
Types of collagen and their role in the body
There are more than 28 different types of collagen, but the most common and studied are the types of I, II, III, IV and V. Each type of collagen performs its specific function in the body:
- Type and: The most common type of collagen, which is about 90% of the total collagen in the body. It is contained in the skin, bones, tendons, ligaments, teeth and blood vessels. Type I collagen provides tissue strength and elasticity, promotes wound healing and supports skin health.
- Type II: The main component of cartilage, which provides its strength and elasticity. Type II collagen helps maintain joint health, reduces inflammation and relieve pain in arthritis and other joint diseases.
- Type III: Contained in the skin, muscles and blood vessels. Type III collagen provides tissue elasticity and supports the health of the cardiovascular system. He often meets with a collagen type I.
- Type IV: It is part of the basal membranes that support the structure of tissues and organs. Type IV collagen plays an important role in filtering and protection.
- Type V: Contained in the skin, hair and placenta. Type V collagen is involved in the formation of collagen fibers and supports the structure of fabrics.
When choosing a collagen additive, it is important to consider which type of collagen is necessary to solve a specific problem. For example, to maintain joint health, it is recommended to take additives with a collagen type II, and to improve the condition of the skin with a collagen type I and III.
Collagen forms in dietary supplements
Collagen in dietary supplements is represented in various forms that differ in the degree of processing and digestibility:
- Hydrolyzed collagen (collagen peptides): This is the most common form of collagen in addition. Hydrolysis is the process of splitting collagen molecules into smaller fragments called peptides. Due to the small size of the peptide of collagen, they are more easily absorbed by the body and reach target tissues faster. The hydrolyzed collagen is well dissolved in water and has no pronounced taste.
- Non-unauthorized collagen type II (UC-II): This is a form of collagen, which retains its natural three -dimensional structure. UC-II works according to the mechanism of immune tolerance, reducing inflammation in the joints and alleviating pain. It is especially effective for maintaining joint health.
- Gelatin: This is a processed form of collagen obtained by boiling the skin, tendons and animal bones. The gelatin contains large collagen molecules that are worse absorbed by the body than collagen peptides. It is often used in the food industry for the preparation of jelly and other desserts.
- Sea collagen: Received from leather and bones of fish. It is believed that the sea collagen has a higher bioavailability than the collagen of animal origin, thanks to the smaller size of molecules. It is rich in as a collagen type I and is well suited for maintaining skin health.
- Plant collagen: Technically, there is no plant collagen. Collagen is an animal protein. «Plant collagen» is a marketing term used to designate products containing ingredients that stimulate collagen production in the body. These ingredients may include vitamin C, Prain, Lizin and other amino acids necessary for the synthesis of collagen.
When choosing a form of collagen, it is important to take into account your needs and goals. Hydrolyzed collagen is a good universal option for maintaining overall health, and UC-II for joint health. Sea collagen can be preferable for those who are looking for collagen with high bioavailability.
Sources of collagen in dietary supplements
Collagen for dietary supplements is obtained from various sources of animal and marine origin:
- Bully collagen: Received from leather, bones and tendons of cattle. It is rich in a collagen type I and III and is well suited for maintaining the health of the skin, bones and muscles.
- Pork collagen: Get from leather and bones of pigs. It is also rich in a collagen type I and III and can be an alternative to a bull collagen.
- Chicken collagen: Get from a cartilage chickens. It is rich in as a collagen type II and is well suited for maintaining joint health.
- Sea collagen: Received from leather and bones of fish. It is rich in a type I collagen and has high bioavailability.
When choosing a collagen source, it is important to take into account your preferences and possible allergies. If you are allergic to beef or pork, you should choose a sea or chicken collagen.
Indications for the use of dietary supplements with collagen
Reception of dietary supplements with collagen can be useful in the following cases:
- Age -related skin changes: Decreased elasticity, the appearance of wrinkles, dry skin. Collagen helps to moisturize the skin, reduce wrinkles and increase its elasticity.
- Joint pain and osteoarthritis: Collagen helps reduce inflammation in the joints, relieve pain and improve mobility.
- Decrease in bone density and osteoporosis: Collagen strengthens the bones and reduces the risk of fractures.
- Injuries and operations: Collagen accelerates the healing of wounds and restoration of tissues after injuries and operations.
- Intensive physical activity: Collagen helps to maintain the health of joints and ligaments in sports.
- Hair loss and fragility of nails: Collagen strengthens the hair and nails, making it more healthy and strong.
- Cellulite: Collagen improves the structure of the skin and reduces the manifestations of cellulite.
How to choose a dietary supplement with collagen: criteria and recommendations
The choice of dietary supplement with collagen is a responsible process that requires attention to details. Here are a few key criteria that should be taken into account:
- Type of collagen: Determine what type of collagen you need to solve a specific problem.
- Collagen form: Hydrolyzed collagen (collagen peptides) is the most preferred form for assimilation.
- Collagen source: Choose the source of collagen, which corresponds to your preferences and possible allergies.
- Dosage: The recommended collagen dosage varies depending on the type of collagen and the purpose of the reception. It is usually recommended to take 5-15 grams of collagen per day.
- Composition: Pay attention to the composition of Bad. Good additives with collagen can contain additional ingredients, such as vitamin C, hyaluronic acid, biotin and zinc, which enhance the effect of collagen.
- Manufacturer: Choose dietary supplements from well -known and reliable manufacturers that guarantee the quality and safety of your products.
- Certification: Make sure that the dietary supplement is certified and complies with quality standards.
- Reviews: Study the reviews of other customers to get an idea of the efficiency and safety of the product.
- Price: The price of dietary supplements with collagen can vary depending on the type, shape, source and manufacturer. Compare prices for different products and select the best option for the ratio of price and quality.
- Consultation with a doctor: Before taking a dietary supplement with collagen, it is recommended to consult a doctor, especially if you have any diseases or you take medications.
Collagen interaction with other substances and products
Collagen goes well with other substances and products that contribute to its assimilation and strengthening of action:
- Vitamin C: It is necessary for the synthesis of collagen in the body. Reception of collagen along with vitamin C significantly increases its effectiveness.
- Hyaluronic acid: Moisturizes the skin and increases its elasticity. The joint intake of collagen and hyaluronic acid enhances the effect of skin rejuvenation.
- Biotin: Strengthens hair and nails. The joint intake of collagen and biotin helps to improve the condition of hair and nails.
- Zinc: It is necessary for the synthesis of collagen and wound healing.
- Amino acids: Proin and lysine are the main amino acids necessary for the synthesis of collagen.
- Products rich in antioxidants: Fruits, vegetables and berries rich in antioxidants protect collagen from destruction by free radicals.
It is not recommended to take collagen along with products containing a large amount of sugar, since sugar can damage collagen fibers.
Contraindications and side effects
In most cases, collagen is well tolerated and does not cause side effects. However, in some cases the following side effects may occur:
- Allergic reactions: Some people may have an allergy to collagen, especially to sea collagen.
- Digestive disorders: In rare cases, the intake of collagen can cause digestive disorders, such as bloating, nausea and diarrhea.
- Unpleasant taste: Some people may feel an unpleasant taste after taking collagen.
- Calcium increase: Caligen of animal origin may contain calcium, so people with a high level of calcium in the blood should take care of additives with collagen.
Contraindications to reception of dietary supplements with collagen:
- Individual intolerance: Allergy to collagen or other components of dietary supplements.
- Pregnancy and breastfeeding: The safety of taking collagen during pregnancy and breastfeeding has not been studied.
- Kidney diseases: People with kidney diseases should consult a doctor before taking collagen.
- Autoimmune diseases: People with autoimmune diseases should take collagen with caution, as it can stimulate the immune system.
Clinical research and evidence of collagen effectiveness
Numerous clinical studies confirm the effectiveness of collagen in maintaining the health of the skin, joints and bones:
- Leather: Studies have shown that the intake of collagen improves skin hydration, reduces wrinkles and increases its elasticity.
- Joints: Studies have shown that the intake of collagen reduces joint pain, improves mobility and reduces inflammation in osteoarthritis.
- Bones: Studies have shown that the intake of collagen strengthens the bones and reduces the risk of fractures for osteoporosis.
Despite the positive results of studies, it must be borne in mind that the effect of taking collagen can be individual and depends on many factors, such as age, health, lifestyle and collagen dosage.
Alternatives of dietary supplements with collagen
In addition to dietary supplements with collagen, there are other ways to maintain the health of the skin, joints and bones:
- Balanced nutrition: The use of products rich in protein, vitamin C and other nutrients necessary for the synthesis of collagen.
- Healthy lifestyle: Refusal of smoking, moderate use of alcohol, regular physical exercises and sufficient sleep.
- Cosmetic procedures: The use of creams and serums with collagen, as well as cosmetic procedures, such as mesotherapy and biorevitalization.
- Medicines: In some cases, drugs, such as chondroprotectors and bisphosphonates, can be prescribed for the treatment of joint diseases and bones.
The choice of the optimal way to maintain the health of the skin, joints and bones should be individual and based on the needs and preferences of a person.
Marketing tricks and myths about collagen
The market of dietary supplements with collagen is full of marketing tricks and myths that can mislead consumers:
- «Plant collagen»: As already mentioned, there is no plant collagen. Products advertised as «plant collagen» contain ingredients that stimulate the production of collagen in the body, but do not contain collagen itself.
- «Instant effect»: Collagen does not work instantly. To achieve visible results, it is necessary to take collagen regularly for several months.
- «The best collagen»: There is no «best» collagen. The choice of collagen depends on your individual needs and goals.
- «Unique formula»: Many manufacturers advertise their products as having a «unique formula», which provides maximum efficiency. However, often these formulas have no scientific justification.
- «Guaranteed result»: No manufacturer can guarantee the result of taking collagen, since the effect depends on many factors.
It is important to critically evaluate information about collagen and not trust unreasonable promises.
Conclusion
Collagen plays an important role in maintaining the health of the skin, joints, bones and other tissues of the body. Reception of dietary supplements with collagen can be useful for slowing down aging processes, improving the condition of the skin, reducing joint pain and strengthening bones. However, when choosing a dietary supplement with collagen, it is important to consider the type, shape, source, dosage and composition of the product, as well as consult a doctor. It is important to remember that collagen is not a panacea and cannot replace a healthy lifestyle and a balanced diet.