Contents:
- The importance of collagen for health
- What type of collagen is the most useful
- Animal or marine collagen - which one to choose
- What form of collagen to choose - tablets, capsules, powder or liquid
- How much collagen does a person need?
- Basic rules for using collagen
- Choice of collagen
- 6 positive effects of collagen intake
- What products contain collagen?
- Side effects of collagen
- Data from a major study on marine collagen
- Conclusion
- Collagen recommended by SAYYES specialists
The normal functioning of the human body requires a lot of nutrients. Some of them can be produced independently in the body. The other part must necessarily come from external sources.
It is possible to call micro- and macroelements, the inclusion of which is mandatory for health maintenance, for a very long time. However, there is a list of basic substances that are extremely important. One of them is collagen.
So that this product does not cause any doubt, we have collected and structured basic information about it. Thanks to them, each consumer will be able to understand how, when and in what volumes the relevant dietary supplements should be used.
The importance of collagen for health
Collagen is a type of protein compound used to build connective tissues in the human body. Its main task is to create connections and strengthen all connective tissues, as well as internal organs. For this reason, a substance called collagen can be found in almost every cell of the human body.
Important!The tissues contain not only collagen. This compound is part of the intercellular matrix, in which, in addition to its molecules, fibrin, elastin and hyaluronic acid are present. In this case, each of these elements performs its own specific function. Therefore, when rejuvenating the dermis and improving its quality, cosmetologists and pharmaceutical companies are working to maintain the balance of the matrix. |
As it ages, the amount of collagen generated in the human body constantly decreases. This leads to the formation of wrinkles, reduced joint mobility and disruption of internal organs. Without additional inclusion of this substance in the diet, the process of natural aging is also accelerated. In this regard, nutritionists and doctors recommend using appropriate food supplements to all people over 35 years of age. According to them, even a short course of use of collagen dietary supplements can significantly improve health.
What type of collagen is the most useful
Like other types of protein compounds, collagen consists of a large number of amino acids. The most significant of them are arginine, hydroxyproline and glycine. At the same time, there are also many other components in the protein compound, the change in the sequence of the compound and structure of which can affect the properties of the substance. For this reason, scientists today distinguish 28 types of collagen.
In order to promote health and preserve natural beauty and youth, doctors recommend using type 1 collagen, 2nd and 3 in the diet. Before starting their use, let's consider in detail the features of each of them:
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Thus, the first and third types are necessary to restore or preserve the body's youth and well-being, while the second type is required to strengthen connective tissues and restore joint mobility.
Animal or marine collagen - which one to choose
The content of the substance in natural sources is not enough to meet the needs of the human body. In this regard, pharmaceutical companies use various technologies to obtain this substance in maximum quantities.
Depending on the source of collagen, it is divided into animal and marine. The process of generating the first involves processing the articular tissues of cattle, and the second involves the collection of upper cells of the dermis of fish living in the seas and oceans. However, the list of differences between these types of collagen is much larger, so let's consider each of them in detail.
The animal is the most affordable and most popular type of collagen. Its useful properties were confirmed by a number of studies, including with the involvement of volunteers. For many years it has been used in cosmetology and medicine. It is characterized by such qualities as:
- high assimilation rate when used as dietary supplements;
- low level of absorption when absorbed through the dermis, which is caused by the large size of molecules;
- simple storage process;
- low price.
Marine collagen is a protein that is more effective due to the small size of molecules that increase its absorption rate. However, the same feature complicates the process of its transportation and storage, as well as significantly reduces its shelf life. In addition, the process of its production requires the use of high-tech equipment. All this together negatively affects the price of the additive, increasing its cost several times.
Collagen of marine origin is characterized by:
- high level of assimilation (even when applied to the dermis);
- maximum similarity to natural collagen produced by the human body;
- stimulation of natural collagen production;
- high cost;
- storage complexity.
Despite the fact that the two species mentioned above are mainly used to promote health, scientists have identified another one - plant. It is obtained by hydrolysis of wheat seed germ, which allows you to decompose the entire composition of the product into molecules and extract substances necessary for humans. Such additives are used more often for the production of cosmetic products or for the manufacture of food additives for vegetarians.
Plant collagen is characterized by:
- a unique structure similar to animal collagen;
- hypoallergenic;
- high rate of assimilation, in particular through the skin;
- complex production process and extremely high cost.
Today, nutritionists and doctors report that animal and marine collagen are the best options to promote health. They allow you to achieve maximum rejuvenation and improve well-being in the shortest possible period without any side effects. At the same time, scientists note that each type of supplement successfully complements each other. Therefore, in order to achieve maximum efficiency from the use of dietary supplements in the diet, they advise to take a course using animal collagen first, and then marine collagen.
What form of collagen to choose - tablets, capsules, powder or liquid
The most effective collagen is the one that is produced naturally in the human body. This is due to the fact that only this form is used by the body to preserve the intercellular matrix. Therefore, the most effective way to improve health is to saturate the body with amino acids and peptides necessary for the synthesis of this protein compound.
Hydrolyzed collagen is considered the most useful. However, experts note that its quality directly depends on the level of hydrolysis. This is due to the fact that the smaller the protein compound particles, the easier it is for our body to assimilate them. Therefore, collagen hydrolyzed to peptide-amino acid level is considered the most effective product. When such a substance enters the human body, the body only has to absorb nutrients and start synthesizing its own protein.
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Modern pharmaceutical companies produce exclusively hydrolyzed collagen. However, it can be presented both in liquid form or in the form of powder, capsules or tablets. Let's consider the features of each option in detail:
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The effectiveness of each of the forms described above is approximately identical. Therefore, everyone can choose collagen supplements that correspond to their taste preferences and financial capabilities.
How much collagen does a person need?
Considering how much collagen a person needs, this means the volume of peptides and amino acids, which should be supplied in the form of dietary supplements. Thus, the daily rate, according to doctors, is:
- for disease prevention and well-being - 5 grams per day;
- to treat diseases and eliminate unpleasant symptoms of rheumatism or arthritis - 10 grams per day.
For maximum convenience, manufacturers add a 5-gram measuring spoon to additives in the form of powder.
Basic rules for taking collagen
Regulation No. 1
Collagen of type 1 and 3 should be accepted in a separate course from dietary supplements containing type 2. Simultaneous use of all types of compound can lead to the formation of an incorrect ratio of amino acids and peptides, which will not provide the desired effect.
Regulation No. 2
The duration of the collagen course is 3 months, after which a break should be taken for the same period. This regimen allows you to achieve the necessary preventive effect and ensure effective synthesis of your own collagen. At the same time, in case of treatment of joint diseases and elimination of symptoms of menopause, the course increases to 6 months, and the break is reduced to 2 months.
Regulation No. 3
The use of food additives should be carried out half an hour before the start of the meal. This will ensure the correct amino acid balance. If powder is used, the dietary supplement should not be diluted with a hot drink and protein-free. The drink can be selected at personal discretion (water or juices).
What else to pay attention to when choosing collagen additives
When buying collagen, it is important to pay attention to the presence of auxiliary components. They can significantly increase the biological availability of a protein compound and stimulate its natural production. The most useful of them are:
- vitamin C - without this vitamin, collagen production in the human body is impossible. This nutrient allows you to properly form bonds in the protein compound;
- hyaluronic acid is one of the main components of the cell matrix, the value of which is comparable to collagen itself. Therefore, its consumption successfully complements the effect of collagen use.
Important!An acute lack of vitamin C leads to a decrease in collagen production and, in some cases, to a complete shutdown. This leads to a deterioration in the quality of connective tissues throughout the body and the development of dangerous diseases such as scurvy. |
Over the past few years, the demand for high-collagen supplements has increased significantly. Today there are many different types of additives, including hydrolysates, which are characterized by increased digestibility.
However, their consumption is not necessary, as there are also natural products that make up for the amount of collagen in the body. These include bone-based broth and pork skin.
Regular consumption of collagen has a positive effect on the human body and eliminates many unpleasant symptoms, ranging from joint pain to dark spots on the skin.
Let's consider the main advantages of daily consumption of this protein.
6 positive effects of collagen intake
Improving skin quality
Collagen is of great importance for human skin. It increases its elasticity, density, humidity and improves color. Over the years, the body's independent production of collagen decreases, which often leads to drying out of the skin and the formation of unwanted wrinkles.
As a result of numerous studies, scientists have found out that regular consumption of food additives and products with a high content of collagen can significantly slow down skin aging, increase its humidity and reduce the number of wrinkles. This result was achieved among women who took 2.5 to 5 grams of collagen per day for 8 weeks. However, the best effect was observed among women who consumed collagen supplemented drinks. The latter group had a significant decrease in the depth of wrinkles.
Elimination of wrinkles, according to scientists, is due to the fact that regular consumption of additives to this protein stimulates the production of this trace element by the body itself. The researchers also noted that taking collagen supplements stimulates the production of fibrillin and elastin, which also have a positive effect on changes in skin structure.
It is believed that regular consumption of collagen supplements also eliminates acne and skin diseases. It is worth noting that this judgment is erroneous and is not confirmed by any scientific fact.
Reduces joint pain
Regular consumption of collagen allows you to ensure the integrity of cartilage, which is an elastic tissue that protects the joints.
As the body ages, the independent production of this protein decreases, which leads to an increase in the risk of developing degenerative joint diseases. Thus, after some studies, scientists have found that the daily consumption of food additives with a high content of this trace element can not only reduce the risk of developing diseases such as osteoarthritis, but also reduce joint pain.
The experiment, in which 74 former athletes with joint problems took part, demonstrated that the consumption of 10 grams of collagen for 24 weeks can significantly reduce pain when walking or increased load. During another study, it was found that even 2 grams of collagen is enough to reduce joint pain.
Scientists have suggested that collagen can accumulate in cartilage and normalize its production by the body.
For those people who want to start regular intake of additives to this trace element, doctors advise to start with a dosage of 8 to 12 grams of substance per day.
Strengthens the bone apparatus
Human bones consist mainly of collagen, which gives them high strength. However, with age, the amount of collagen in the body becomes less, which leads to increased bone fragility and the formation of various diseases such as osteoporosis. Regular use of collagen reduces the risk of developing this disease and increases bone strength.
In a study aimed at strengthening bones, two groups of women were selected. The first group was given calcium and collagen additives in the amount of 5 grams, and the second group was given only calcium. As a result of a comparative analysis at the end of the study, it was found that the number of proteins that have a permissive effect on bone tissue in the participants of the first group was significantly lower than in experimental subjects of the second group. However, another study showed that taking collagen alone also reduces the number of such proteins.
Daily consumption of collagen supplements for 12 weeks, according to researchers, can increase the mineral density of bones by 7 percent.
Despite such impressive results, additional research is needed to fully confirm the positive effect of collagen on bone strength.
Increases muscle mass
Muscle fibers consist of 1-10 percent collagen. They need this substance to improve their strength and maintain functions.
Scientists conducted a study in which they found that collagen contributes to an increase in muscle mass in persons with age-related disease - sacropenia, which implies the loss of large volumes of muscle mass. 27 men took part in this study. Some of them took up to 15 grams of protein during daily physical activity. The group in which men took collagen showed a significant increase in muscle mass compared to a group engaged in sports without taking additional food additives.
Based on this, the researchers concluded that collagen consumption stimulates creatine production and muscle growth.
A full study of the potential of collagen supplements requires additional studies of its impact on muscle mass.
Strengthens and protects the heart
According to researchers, the use of collagen drugs reduces the risk of heart and vascular defects. Collagen forms arterial and vascular structure to transfer blood from the heart to the rest of the human body. If there is a lack of substance, the vessels become fragile and weak, which provokes atherosclerosis and then threatens a heart attack and stroke.
An experiment was conducted on the 31st person: the subjects were given 16 grams of collagen every day for six months. The result was such that the arteries ceased to be rigid compared to the initial data of the body at the beginning of the study. The level of good HDL cholesterol has increased by 6 percent.
Additional useful effects
Collagen additives carry many useful properties and effects for the human body, but not all of them have a scientific justification.
Strength and protection of hair and nails
This substance strengthens the nails, as well as makes the hair strong, less brittle, stimulates growth.
Intestinal improvement
Scientists have not proven this, but doctors recommend using collagen supplements to stimulate intestinal activity and improve permeability, as well as for intestinal syndrome.
Activation of brain activity
Some people claim that collagen helps to improve mood and get rid of anxiety.
Helps to lose weight
Collagen supplements can accelerate metabolism and help in the fight against excess weight.
All of the above judgments require additional research by scientists to find evidence of their effectiveness and benefits for the body.
What products contain collagen?
The connective tissue of animals is rich in this substance, so the main sources of collagen are the skin of chickens and pigs, fish and beef.
Gelatin-containing products are also enriched with collagen - this includes bone broth. Gelatin is formed from collagen after the proper preparation of the original products.
The researchers have never conducted experiments on humans to find out how much the use of products enriched with this substance contributes to an increase in its volume in the body. Additional research is needed.
During cooking, collagen is broken down into amino acids and peptides due to the fermentation reaction.
The trace element contained in specialized additives is purified and hydrolyzed, so its absorption is very fast and effective compared to food consumption.
Side effects of collagen
Science knows very few risks arising from the use of collagen supplements. However, the sources for production are natural food allergens in the form of fish, eggs and molluscs.
People with intolerance to these products will not be able to use collagen products based on them so as not to provoke allergic reactions.
According to some people, collagen supplements leave an unpleasant taste in the mouth.
Among the side effects of collagen, strong satiety and heartburn should also be noted.
In most cases, these drugs are safe and do not harm health.
Let's consider the data of a randomized, triple blind, placebo-controlled parallel study to assess the effectiveness of freshwater marine collagen on wrinkles and skin elasticity
The purpose of this study was to assess the safety and effectiveness of hydrolyzed marine collagen (Vinh Wellness Collagen, VWC) and the impact on skin quality in women aged 45 to 60 years.
The assessment of skin wrinkles, elasticity and self-reporting appearance was carried out using the modern skin analysis system VISIA, Cutometer® as well as the visual analog skin quality scale, the right and left sides of the face were evaluated separately. The results were evaluated by weeks, where 0 (initial level), at 6 and 12 weeks, respectively.
Results
After 12 weeks, participants taking VWC showed the following results: a significant decrease in wrinkle levels by 35% compared to the initial basic level. Group members taking VWC showed 24% more contraction of wrinkles on the right side of the face than participants on placebo. The planned analysis of the subgroup, based on age, showed that women aged 45-54 significantly improved skin elasticity in the cheek area by 20% and 10% from the baseline to the 6th week and 12, respectively. In week 12, members of the VWC group showed a greater percentage improvement in the overall rate of skin (9%), wrinkles (15%), elasticity (23%), hydration (14%), radiance (22%) and elasticity (25%) compared to the placebo group. Recall that all indicators were read by the device and are not based on a visual and subjective solution.
The results of this study confirm the use of hydrolyzed collagen of fish origin to improve skin health in women from the age of 45.
Conclusion
Collagen is an important trace element for the functioning of the human body and maintaining its health.
Taking specialized collagen additives allows you to improve the condition of the skin, moisturizing it and giving it elasticity. It also has a positive effect on muscle tissues, stimulating their growth, protecting the joints and the entire bone apparatus from injuries.
According to people, collagen is very useful and has a good effect on the body, but it has little studied in the scientific aspect and there is no specialized evidence of all its declared positive properties.
Collagena-containing products have the same advantages as additives, although the latter are more convenient to use, do not harm health and provide rapid collagen absorption.
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Date of publication of the article 15.07.2018 Date of addition and update of article 22.02.2022
Links to research1. Collagen: The Fibrous Proteins of the Matrix https://www.ncbi.nlm.nih.gov/books/NBK21582/ 2. Collagen hydrolysate для лечения osteoarthritis и других совместных расстройствов: обзор литературы https://www.ncbi.nlm.nih.gov/pubmed/17076983 3. влияние илиальный коллаглена пептида на moisture кожи и сеть дерmal collagen: доказательства из модели ex vivo и случайных, место-контрольные клинических испытания https://www.ncbi.nlm.nih.gov/pubmed/26362110 4. Randomized, тройная слюдный, местобо-контрольный, параллельное исследование для оценки эффективности свежводного морских коллаген на морщинах и эластичности кожи https://doi.org/10.1111/jocd.13676 5. Bonta M, Daina L, Mutiu G. Процесс возраста, отраженный гитологические изменениях в коже. Rom J Morphol Embryol. 2013; 54(3 suppl): 797- 804
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Author of review and fact-checking Artem Rusev Profile Zadorozhnaya Tatiana
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