How to take dietary supplements with collagen?

Section 1: Collagen — Construction block of youth and health

1.1. What is collagen? We analyze the molecular essence

Collagen is a fibrillar protein that forms the basis of connective tissue in the human body and animals. It is the most common protein in our body, making up about 30% of the total mass of protein. Collagen plays a key role in maintaining the structure, strength and elasticity of various tissues and organs, including skin, bones, cartilage, ligaments, tendons, vessels and even teeth.

At the molecular level, the collagen is a triple spiral consisting of three polypeptide chains, each of which contains a repeating sequence of amino acids: glycine-XY, where X and Y are often piercing and hydroxyproline, respectively. This unique structure gives collagen its exceptional strength and resistance to stretching.

1.2. Role of collagen in the body: from skin to bones

Collagen functions in the body are diverse and vital:

• Support for the structure of the skin: Collagen is the main component of the dermis, a layer of skin responsible for its elasticity, elasticity and moisture. It forms a supporting network that prevents the formation of wrinkles and sagging of the skin.
• Strengthening bones and joints: Collagen is a significant part of the bone tissue and cartilage, providing them with strength and flexibility. It helps to prevent the development of osteoporosis and osteoarthritis.
• Health of ligaments and tendons: Collagen is the main component of ligaments and tendons that connect the muscles with bones and provide joint mobility. It contributes to their strength and resistance to damage.
• Strengthening the walls of blood vessels: Collagen is part of the walls of blood vessels, providing them with elasticity and preventing the development of atherosclerosis.
• Hair and nail health: Collagen contributes to the growth and strengthening of hair and nails, preventing their brittleness and loss.
• Support for intestinal health: Collagen can help restore the intestinal mucosa and improve digestion.

1.3. Types of collagen: classification and functional features

There are at least 28 different types of collagen, each of which has a unique structure and performs certain functions in the body. However, the following types are the most common and important:

• Type and: The most common type of collagen is contained in the skin, bones, tendons, ligaments, teeth and other tissues. Is responsible for the strength and elasticity of these tissues.
• Type II: The main component of cartilage, which provides its elasticity and resistance to compression.
• Type III: Contained in the skin, muscles and blood vessels. Is responsible for the elasticity of these fabrics.
• Type IV: The main component of basal membranes supporting cells and tissues.
• Type V: Contained in the hair, placenta and other fabrics.

In additions with collagen, types I, II and III are most often used. Understanding the differences between these types helps to choose the most suitable supplement for specific purposes.

1.4. Factors affecting the production of collagen: which accelerates and slows down the synthesis

The synthesis of collagen in the body is a complex process that requires certain substances and the normal functioning of fibroblast cells. With age, the production of collagen naturally slows down, which leads to the appearance of signs of aging, such as wrinkles, joint pain and a decrease in skin elasticity.

Collagen synthesis accelerating the synthesis:

• Sufficient protein consumption: Collagen consists of amino acids, which are building protein blocks.
• Vitamin C: It is necessary for the synthesis of collagen. He is involved in hydroxylating the proline and lysine, amino acids necessary for the formation of a stable triple collagen spiral.
• Copper: It is necessary for the activity of the enzyme of lyisiloxidase, which is involved in the stitching of collagen molecules, giving it strength.
• Proline and glycine: Amino acids, which are found in large quantities in collagen.
• Healthy lifestyle: Regular physical exercises, sufficient sleep and lack of bad habits contribute to the normal synthesis of collagen.

Collagen synthesis that slow down:

• Age: With age, the activity of fibroblasts decreases, which leads to a decrease in collagen production.
• Ultraviolet radiation: Damages collagen and elastin in the skin, accelerating the aging process.
• Smoking: Reduces vitamin C levels in the body and damages collagen.
• Excessive sugar: Sugar promotes glycation, a process in which sugar binds to proteins, including collagen, making them rigid and fragile.
• Disadvantage of nutrients: The disadvantage of vitamin C, copper, zinc and other nutrients can disrupt collagen synthesis.
• Chronic stress: Increases the level of cortisol, stress hormone, which can suppress the synthesis of collagen.

Section 2: Bad with collagen: types, forms, choice

2.1. Sources of collagen: animal, sea, vegetarian?

Collagen in addition is obtained from various sources, each of which has its own characteristics:

• Animal collagen: The most common source of collagen, obtained from leather, bones and cartilage of cattle (bovine collagen) or pigs (pork collagen). It is relatively inexpensive and contains a wide range of types of collagen, including types of I, II and III.
• Sea collagen: Get fishing and scales of fish. It is considered more bioavailable than animal collagen, as it has a smaller size of molecules. Sea collagen mainly contains type I collagen.
• Vegetarian collagen: Strictly speaking, collagen is a protein of animal origin, so there is no “vegetarian collagen” in the literal sense. However, there are additives containing amino acids, vitamins and minerals that stimulate collagen synthesis in the body. These additives often contain Prain, Glycin, Lizin, Vitamin C and other substances necessary for the production of collagen.

When choosing an additive with collagen, it is important to consider the source of collagen and your preferences. If you are allergic to fish, sea collagen will not suit you. If you adhere to a vegetarian diet, you should choose additives that stimulate collagen synthesis.

2.2. Forms of collagen: powder, capsules, liquid — which is better absorbed?

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

• Powder: The most common and economical form of collagen. The powder can be added to drinks, smoothies, yogurts and other products. Many manufacturers offer powders without taste and smell, which makes them convenient to use.
• Capsules: A convenient shape for those who do not like the taste of collagen. Capsules are easy to swallow and dose. However, they can be more expensive than powder.
• Liquid: Liquid collagen often contains additional ingredients, such as vitamins and minerals. It is easily absorbed, but can be more expensive than other forms.
• Chewing sweets (Gummies): A convenient and pleasant taste form, especially for children or those who have difficulty swallowing capsules. However, chewing sweets often contain added sugar.

It is believed that the hydrolyzed collagen (collagen peptides) is better absorbed than an unhydrolic collagen. Hydrolysis is a process in which collagen molecules are split into smaller peptides, which are more easily absorbed in the intestines.

2.3. Hydrolyzed collagen (collagen peptides): Advantages and mechanism of action

The hydrolyzed collagen, also known as collagen peptides, is a collagen that was split into smaller fragments called peptides. This process facilitates the absorption of collagen in the body.

Advantages of hydrolyzed collagen:

• Improved bioavailability: Collagen peptides are easier to absorb in the intestines than a non -hydrolyzed collagen.
• Fatherer action: Due to the improved bioavailability, hydrolyzed collagen has a positive effect on the body faster.
• Best solubility: The hydrolyzed collagen is well dissolved in water and other liquids, which makes it convenient to use.

The mechanism of action of hydrolyzed collagen:

After administration, collagen peptides are absorbed in the intestines and enter the bloodstream. Then they are distributed into various tissues and organs, where they stimulate the synthesis of collagen with fibroblasts, chondrocytes and other cells. In addition, collagen peptides can have anti -inflammatory and antioxidant effects.

2.4. Additional ingredients in the dietary supplement: vitamin C, hyaluronic acid, biotin

Many collagen additives contain additional ingredients that enhance its effect:

• Vitamin C: It is necessary for the synthesis of collagen. He is involved in hydroxylating the proline and lysine, amino acids necessary for the formation of a stable triple collagen spiral.
• Hyaluronic acid: Moisturizes the skin and improves its elasticity. Hyaluronic acid is a natural component of the skin that holds moisture.
• Biotin: Strengthens hair and nails. Biotin is a vitamin of group B, necessary for the growth of healthy hair and nails.
• Zinc: Participates in collagen synthesis and promotes wound healing.
• Copper: It is necessary for the activity of the enzyme of lyisiloxidase, which is involved in the stitching of collagen molecules, giving it strength.
• Silicon: Strengthens bones and improves the condition of the skin, hair and nails.

When choosing an additive with collagen, you should pay attention to the presence of these additional ingredients, as they can strengthen the beneficial properties of collagen.

2.5. How to choose high -quality dietary supplement with collagen: pay attention to certification and manufacturer

When choosing a dietary supplement with collagen, it is important to pay attention to the following factors:

• Collagen source: Choose the source of collagen, which corresponds to your needs and preferences (animal, sea or vegetarian).
• Collagen form: Select the form of collagen, which is convenient for you to use (powder, capsules, liquid or chewing sweets).
• Type of collagen: Select the type of collagen that corresponds to your goals (type I for skin, bones and hair, type II for joints).
• Collagen content: Pay attention to the amount of collagen in one portion.
• Additional ingredients: Pay attention to the presence of vitamin C, hyaluronic acid, biotin and other useful ingredients.
• Certification: Choose additives that have been tested and certified by independent organizations. This guarantees that the product contains the declared amount of collagen and does not contain harmful impurities.
• Manufacturer: Give preference to well -known and reliable manufacturers who have a good reputation.
• Reviews: Read the reviews of other customers to find out about their experience of using the product.

Section 3: how to take collagen correctly: dosage, reception time, combination with other substances

3.1. Recommended collagen dosage: focus on the purpose of the reception

The recommended dosage of collagen depends on the purpose of administration and individual characteristics of the body. In general, it is recommended to take from 5 to 15 grams of collagen per day.

• To improve the condition of the skin, hair and nails: 5-10 grams per day.
• To maintain joint health: 10-15 grams per day.
• To strengthen bones: 10-15 grams per day.
• To improve digestion: 5-10 grams per day.

It is recommended to start taking collagen from a small dose (for example, 5 grams per day) and gradually increase it to the recommended.

3.2. Collagen reception time: In the morning, in the evening, on an empty stomach?

The time of receiving collagen is of fundamental importance. However, some studies show that the intake of collagen on an empty stomach can improve its assimilation. Also, the intake of collagen before bedtime can help restore tissues during sleep.

You can choose the most convenient collagen reception time for you. The main thing is to accept it regularly.

3.3. The combination of collagen with other substances: what improves absorption and effectiveness?

The combination of collagen with certain substances can improve its absorption and effectiveness:

• Vitamin C: It is necessary for the synthesis of collagen. Reception of collagen along with vitamin C can enhance its positive effect on the skin, joints and bones.
• Hyaluronic acid: Moisturizes the skin and improves its elasticity. The combination of collagen with hyaluronic acid can enhance their mutual action.
• Antioxidants: Protect collagen from damage by free radicals. Reception of collagen along with antioxidants, such as vitamin E, selenium and coenzyme Q10, can extend its effect.
• Proline and glycine: Amino acids, which are found in large quantities in collagen. Additional intake of proline and glycine can enhance the synthesis of collagen in the body.

3.4. Collagen reception course: duration and need for breaks

The recommended duration of the collagen reception course is 2-3 months. After that, it is recommended to take a break for 1-2 months. The duration of the course and the need for breaks can vary depending on the individual characteristics of the body and the purpose of taking.

Some people take collagen on an ongoing basis, without interruptions. However, in this case, it is recommended to consult a doctor.

3.5. Side effects and contraindications: who should be careful?

Collagen, as a rule, is well tolerated. However, in rare cases, side effects can occur, such as:

• Digestive disorder: Nausea, bloating, diarrhea or constipation.
• Allergic reactions: Skin rash, itching, swelling.
• Unpleasant taste in the mouth.

Contraindications to receive collagen:

• Individual intolerance to the components of the additive.
• Pregnancy and breastfeeding (not enough data on the safety of collagen intake during this period).
• Autoimmune diseases (consultation with a doctor is required).
• Renal failure (consultation with a doctor is required).

Before taking collagen, it is recommended to consult a doctor, especially if you have any chronic diseases or take other medicines.

Section 4: Collagen and Health: Review of Scientific Research

4.1. Collagen for skin beauty: Reducing wrinkles, moisturizing, elasticity

Numerous studies confirm the positive effect of collagen on the condition of the skin:

• Reducing wrinkles: Studies have shown that the intake of collagen can reduce the depth of wrinkles and improve the skin texture.
• Moisturization of the skin: Collagen helps to keep moisture in the skin, making it more moisturized and elastic.
• Improving skin elasticity: Collagen strengthens the structure of the skin, increasing its elasticity and elasticity.
• Reducing cellulite: Some studies show that the intake of collagen can reduce the visibility of cellulite.

4.2. Collagen for joint health: removal of pain, improvement of mobility

Collagen plays an important role in maintaining joint health. Studies show that the intake of collagen can:

• Relieve the pain in the joints: Collagen helps reduce inflammation in the joints and relieve pain in osteoarthritis.
• Improve joint mobility: Collagen strengthens the cartilage, ensuring the flexibility and mobility of the joints.
• Protect the joints from damage: Collagen helps to restore cartilage tissue and protects the joints from further destruction.

4.3. Collagen for strengthening bones: Osteoporosis prevention

Collagen is an important component of bone tissue. Studies show that the intake of collagen can:

• Strengthen the bones: Collagen increases bone density, reducing the risk of osteoporosis.
• Improve bone health: Collagen contributes to the formation of new bone tissue and accelerates the healing of fractures.

4.4. Collagen for the health of hair and nails: growth, strengthening, shine

Collagen contributes to the growth and strengthening of hair and nails. Studies show that the intake of collagen can:

• Accelerate hair and nail growth.
• Strengthen hair and nails, preventing their brittleness and falling.
• Give your hair shine and healthy appearance.

4.5. Collagen for the health of the intestine: restoration of the mucosa, improving digestion

Collagen can help restore the intestinal mucosa and improve digestion. Studies show that the intake of collagen can:

• Reduce inflammation in the intestines.
• Improve the absorption of nutrients.
• Relieve symptoms of irritable bowel syndrome (SRK).
• To help restore the intestinal mucosa with increased intestinal permeability («leaky intestine»).

Section 5: Collagen in the diet: products rich in collagen

5.1. Natural sources of collagen: what to add to your diet?

In addition to dietary supplements, collagen can be obtained from natural sources in the diet:

• Bone broth: A rich source of collagen, amino acids and minerals.
• Bird skin (chicken, turkey): Contains a large amount of collagen.
• Fish with skin: The skin of oily fish is especially useful, such as salmon and tuna.
• Gelatin: It turns out from the collagen of animals. Gelatin can be used to prepare desserts, jelly and other dishes.
• Eggs: Contain praise and glycine, amino acids necessary for the synthesis of collagen.
• Citrus fruit: Rich in vitamin C necessary for the synthesis of collagen.
• Berries: Contain antioxidants that protect collagen from damage by free radicals.
• Green vegetables: Contain vitamins and minerals necessary for the health of the skin and joints.

5.2. Recipes of dishes rich in collagen: cook delicious and healthy

Include dishes rich in collagen in your diet to maintain the health of the skin, joints and bones:

• Bone broth: Prepare bone broth from beef, chicken or fish. It is an excellent source of collagen and amino acids.
• Chicken soup: Add chicken to chicken soup to increase collagen content.
• Fish baked with skin: Bake fish with skin in the oven. This is a delicious and healthy way to get collagen.
• They want: Prepare jelly from gelatin and fruit. This is a light and refreshing dessert rich in collagen.
• Smoothies with collagen: Add collagen powder to your favorite smoothie. This is a quick and convenient way to get an additional portion of collagen.

5.3. The role of vitamin C in the synthesis of collagen: products and additives

Vitamin C plays a key role in the synthesis of collagen. It is necessary for hydroxylation of proline and lysine, amino acids necessary for the formation of a stable triple collagen spiral.

Products rich in vitamin C:

• Citrus fruits (oranges, grapefruits, lemon, lime).
• Berries (strawberries, raspberries, blueberries, currants).
• Pepper (red, yellow, green).
• Broccoli.
• Brussels sprouts.
• Kiwi.
• Rose hip.

If you do not get enough vitamin C from the diet, you can take additives with vitamin C. The recommended daily dose of vitamin C is 75-90 mg.

Section 6: Collagen: answers to frequently asked questions (FAQ)

6.1. Is it possible to take collagen to pregnant and nursing women?

There is not enough data on the safety of taking collagen to pregnant and lactating women. Therefore, before the reception of collagen during this period, it is recommended to consult a doctor.

6.2. Does collagen affect weight gain?

Collagen itself does not affect weight gain. It is a low -calorie protein. However, some additives with collagen may contain added sugar or other ingredients that can contribute to weight gain.

6.3. Is it possible to take collagen along with other vitamins and additives?

As a rule, collagen can be taken with other vitamins and additives. However, the simultaneous intake of collagen with iron preparations should be avoided, as they can worsen the absorption of collagen.

6.4. How quickly can you see the results from taking collagen?

The results from taking collagen can be noticeable after a few weeks or months. It depends on the individual characteristics of the body, the dosage of collagen and the purpose of administration.

6.5. What to do if side effects have occurred after taking collagen?

If side effects have occurred after taking collagen, stop taking it and consult a doctor.

Section 7: Conclusion: Collagen — Investment in Health and Youth

Collagen is an important protein necessary to maintain health and beauty. Reception of additives with collagen can have a positive effect on the skin, joints, bones, hair, nails and intestines. However, before the reception of collagen, it is recommended to consult a doctor.