Protein large-molecular spirals, which make up 1/3 of the total mass of protein in the human body and help the connective tissue to remain in good condition, are called collagen. Its production is influenced by many factors: proper food, good sleep, and so on. After 35 years, the production of a substance by the body decreases, therefore, in order to maintain it, doctors recommend taking preparations containing collagen proteins.

What is collagen

Connective tissue is a multifunctional structural system that integrates into one whole different fabrics and organs of the human body. She makes up almost 50% of body weight. The connective tissue includes chondroblasts, fibroblasts, osteoblasts and other cells, as well as the extracellular matrix, which performs numerous functions:

• serves as biological glue for cells;
• forms a skeleton of organs and tissues;
• forms highly specialized structures: basement membranes, cartilage, tendons, teeth and others;
• participates in the regulation of the water-salt balance.

The extracellular matrix is ​​based on collagen protein, which accounts for about 6% of the human body weight. Approximately 50% of collagen is found in the tissues of the skeleton, 40% in the skin, and only 10% in the internal organs. Large-molecular collagen spirals are highly durable and cannot be stretched. There are different types of collagen for different tissues, the main functions of which are:

1. Supporting. Formation and fastening of the form of organs.
2. Protective. Providing strength and protection of fabrics from mechanical damage.
3. Recovery. Improving cell regeneration.

When to take collagen vitamins

Over the years, the amount of collagen fibers produced by the body decreases. If up to 35 years of age the annual supply of fibrillar protein is 6 g, then after that this figure is divided by 2. The main danger of collagen deficiency is premature aging of the skin. The first signs of a collagen protein deficiency in the body are the following symptoms:

• muscle weakness;
• crunch of joints;
• fragility of capillaries and blood vessels;
• fast fatiguability;
• the appearance of non-chemical wrinkles;
• fragility of bones.

The result of taking vitamins with collagen

A decrease in the synthesis of collagen protein is caused by bad habits in the form of alcohol abuse, smoking, not proper nutrition, lack of physical activity, poor ecology, regular stress. Collagen is used for oral administration, not only for the sake of preserving youthful skin, but also for other purposes:

1. Restoration of the work of joints. It is recommended to use supplements after injuries of limbs, bone fractures, ligament ruptures. They strengthen and improve the mobility of the joints, prevent the development of pathologies of the musculoskeletal system. With the help of collagen protein, the development of polyarthritis, osteochondrosis, rheumatism is prevented.
2. Caring for the skin. Protein retains moisture inside the dermis, so that irritation, itching, and dryness disappear. Collagen fibers are necessary to eliminate pigmentation and oily sheen, normal functioning of the sebaceous glands, smoothing expression and age wrinkles.
3. Strengthening teeth. Regardless of the type, collagen protein accelerates the regeneration of cartilage and bone tissue, helps in the treatment of caries and periodontal disease. Dentists recommend taking another form of collagen powder or supplement before placing a dental implant.
4. Improving hair condition. With the help of collagen, it is easy to make curls obedient, silky and soft. The use of dietary supplements with it helps to strengthen the follicles, slow down hair loss and accelerate hair growth.
5. Prevention of diseases of the cardiovascular system. The use of collagen protein reduces the likelihood of developing heart diseases such as heart rhythm disturbances, myocardial conduction, arterial hypertension, defect, ischemic damage.
6. Replenishment of calcium deficiency. Pathology is provoked by a violation of the digestibility of the element. Collagen will help improve performance, since it contains a large amount of lysine - an amino acid that stores and assimilates calcium.
7. Normalization of immunity. The use of collagen protein inside increases the body's resistance to bacteria and infections, improves blood counts, and increases the number of healthy cells.

How to take collagen

For a supplement to work 100%, you need to use it correctly. Basic rules for taking preparations containing vitamins and collagen protein:

1. Always on an empty stomach. It takes time for the body to break down protein compounds. If you take the supplement with food, then the necessary substances will not have time to be absorbed. For this reason, dietary supplements are taken either half an hour before meals, or 2 hours after.
2. Do not mix with other dietary supplements. This will reduce the effect of the drug.
3. Observe dosage. If the choice fell on a powdery preparation, then you need to use a special measuring spoon, and not a tablespoon or teaspoon. If you bought capsules, then you must take them strictly according to the instructions.
4. Vitamins are drunk according to the scheme. 3 months of admission alternates with a 3 month break. The standard course of treatment can be modified, depending on the purpose of the supplement.

In tablets or capsules

Optimal use is to swallow the tablet / capsule with plenty of liquid. If the form of the dietary supplement is lollipops, then they must be absorbed until they are completely dissolved. It is not recommended to gnaw or chew all of these products. The number of tablets required is 2-3 pieces / day. They are taken one hour after meals. The drug is not taken on an empty stomach.

If the tablets cannot be swallowed, then they can be dissolved in any liquid (2-3 pieces per 200 ml). With this method of administration, the daily dose is divided in half: in the morning and in the evening. The average course of treatment with collagen tablets / capsules is 30 days. Do not dissolve gelatin capsules in water. It is necessary that their contents enter the stomach in full.

Powdered

To prepare this form of dietary supplement, you need any liquid: water, tea, coffee, juice, cream, milk. If the additive does not have a very pleasant taste, then it is better to dissolve it in a sweet drink. It is necessary to prepare the solution in a glass container. Plastic or metal dishes are not suitable as they oxidize. You can take the supplement 1 time / day a couple of hours before bedtime, so that it has time to be digested. Powder preparation procedure:

• heat the liquid over low heat to a temperature at which you can drink it;
• measure the amount of powder you need (according to the instructions 10 ml per 200 ml glass);
• if we are talking about filter bags, then 1 piece is enough;
• mix the ingredients, let it brew for 5 minutes;
• drink the composition in small sips.

Tea or coffee

Since collagen with vitamins is more often sold in sachets, a teapot is not required: you just need to pour 1 portion of warm water. The required volume of liquid is 300 ml per bag. It must be brewed for an hour, covering the cup with a lid, so that the collagen tea is properly infused during this time. After the sachet is removed, shake the liquid and drink in small sips. You can use the supplement instead of regular tea, adding honey, sugar or a fructose-type substitute.

On sale, you can find coffee with collagen in powder form or in sachets, packaged in 5-10 mg. You can use them within a month. If necessary, after 30 days, the reception is allowed to be repeated. Mode of application:

• boil 300 ml of water;
• put 1 sachet in a cup;
• pour boiling water over it;
• let it brew for 3 minutes;
• Shake the contents of the cup and drink in small sips.

Types of vitamins with collagen

Depending on the raw material, there are three types of collagen:

1. Animal origin. Received in the form of hydrolysates from the skin of cattle. From skin cows' protein intake is limited because rabies is common among them. Collagen fiber is more often produced from porcine, donor or cadaveric tissues of a person.
2. Vegetable. Collagen isolated from wheat proteins is better absorbed and almost does not cause allergies, but its production is very expensive due to the complexity of the technology.
3. Nautical. Protein is produced from fish skin. In terms of amino acid structure, it is closer to human skin. The disadvantage of this type of collagen is the ability to cause allergic reactions.

Vitamins with animal collagen

To reduce the risk of allergic reactions, raw materials are thoroughly cleaned. Technology matters. Manufacturers do not disclose the specifics of production, but claim that they get collagen fibers from the skins of healthy animals that were not fed with antibiotics and hormones. The best supplements with animal collagen protein are:

• name: Neocell, Super Collagen + C, type 1 and 3 (USA);
• price: 989 rubles;
• characteristics: 6000 mg, 250 Neocell tablets;
• pluses: additionally includes vitamin C, which enhances the properties of protein;
• cons: high cost.

Another drug from an Italian manufacturer. According to buyers, the effect of this supplement is noticeable immediately after use:

• name: Doctor "s Best, collagen type 1 and 3;
• price: 546 rubles;
• Specifications: Powder, 7.1 oz (200 g);
• pluses: relieves pain when joints are pinched, improves nail strength;
• cons: inconvenient form of administration, not very pleasant smell and taste.

From marine sources

The additive created from freshwater fish will not cause allergic reactions in humans. The best dietary supplements from marine sources:

• name: CollagenUP 5000, Marine-Sourced, California Gold Nutrition;
• price: 840 rubles;
• characteristics: powder (460 g) contains: hydrolyzed fish collagen, vitamin C, hyaluronic acid;
• pluses: no fishy taste and smell, well absorbed, accelerates wound healing;
• cons: difficult to calculate reception.

This product is popular with the Japanese. They believe that fish collagen protein is the best medicine for longevity. The drug made in Japan:

• title: The Collagen Relacle by Shiseido;
• price: 2565 rubles;
• characteristics: 90 tablets (6 pieces x 15 days);
• pluses: a rich complex, which, in addition to marine collagen, includes blueberries, vitamins C, B6 and B12, hyaluronic acid, niacin and others;
• cons: the packaging is designed for a short course.

In the form of coffee

Scientists say that in order to achieve the desired cosmetic effect, the collagen molecule needs to be broken down with the help of water. As a result of the process, an active complex of naturally balanced amino acids is formed, which are absorbed by the body by 95%. This is the result of taking collagen in the form of coffee:

• name: Creamy coffee with collagen and vitamin E;
• price: 499 rubles;
• characteristics: powder (180 g);
• pluses: excellent antioxidant, removes manifestations of allergies, is effective in losing weight, removes dark circles under the eyes;
• Cons: Tastes unpleasant if drunk without additives.

Another fortified collagen in the form of coffee is offered by the Russian company Art Life. The manufacturer claims that 1 serving of the drink contains 1000 mg of collagen protein:

• name: Coffee Irish cream;
• price: 629 rubles;
• characteristics: powder (350 gr);
• pluses: rich composition - vegetable cream, natural coffee, collagen hydrolyzate, vitamins C, B, E and other ingredients;
• cons: contains caffeine.

In the form of tea

Many supplement manufacturers offer collagen protein teas. On sale you can find black, green, mate and other drinks containing caffeine, collagen, vitamins. Among the best:

• title: Green tea Collagen (Japan);
• price: 1235 rubles;
• characteristics: powdered tea in a package of 100g, intake 5g / day;
• pluses: rich composition - collagen peptide, matcha tea, young shoots of barley, Brauncol collagen, folic acid;
• cons: long brewing process.

Chinese manufacturers also offer a similar product. Elite white tea of ​​Bai Mudan variety has a delicate and pleasant aroma:

• title: Collagen White Tea;
• price: 2300 rubles;
• characteristics: 30 packages of 3 grams;
• pluses: 100% certified collagen extract, improves the condition of the skin, hair, removes problems of the musculoskeletal system;
• cons: high price.

Vitamins with hyaluronic acid and collagen

To prolong youth, dermatologists and cosmetologists advise using hyaluronic acid. It is essential for maintaining skin tone, good blood circulation and strong immunity. The combination of collagen fibers and hyaluronic acid triggers the production of a natural protein in the body, which prolongs a person's youth. Complex vitamins of this type:

• name: Neocell, Beauty Bursts (USA);
• price: 989 rubles;
• characteristics: soft chewable tablets 60 pcs.;
• pluses: tasty, there is an effect declared by the manufacturer;
• cons: you need willpower so as not to eat the whole pack at once.

The American company Neocell offers another option for supplements with hyaluronic acid. This is a unique complex created from natural ingredients: hyaluronic acid, collagen, biotin, alpha lipoic acid, silicon:

• title: Collagen Beauty Builder;
• price: 889 rubles;
• characteristics: 230 g, 150 tablets;
• pluses: accelerates the growth of nails and hair, thickens the nail plate;
• cons: large tablets, difficult to swallow.

With vitamin C

Ascorbic acid is found in fresh fruits and vegetables, and in an acidic environment its resistance increases significantly (citrus juices, sauerkraut). Although vitamin C is a great antioxidant, when the skin is saggy it will not do it alone. The combination of collagen fibers and ascorbic acid is a guarantee of youth and longevity. A dietary supplement with the following composition from the Russian manufacturer Alina Pharma:

• name: Collagen Ultra (with vitamin C and cherry-flavored glucosamine);
• price: 262 rubles;
• characteristics: 7 bags of 8 g of powder;
• pluses: benefit for the musculoskeletal system;
• cons: unpleasant taste.

Food supplement from the USA, which, in addition to collagen hydrolyzate, contains an additional 18 amino acids, several vitamins: C, A, B and minerals: selenium, zinc. The manufacturer claims that this is the best formula among all dietary supplements:

• title: Youtheory, Marine Collagen;
• price: 2365 rubles;
• characteristics: 290 tablets, intake of 5 pieces / day;
• pluses: the complex effectively fights aging;
• cons: cannot be used during pregnancy and lactation.

How to choose vitamins with collagen

Although supplements are not drugs, their use can cause allergic reactions and other side effects. The preparations have a different composition, which cannot be suitable for everyone, without exception. For this reason, before using any dietary supplement, it is better to consult a doctor, especially if there is a history of chronic pathologies. A specialist will help you choose the vitamins that will be ideal for you.

Depending on the goals, biologically active additives are chosen according to:

1. Composition. To prolong the youthfulness of the skin, it is better to choose a complex with hyaluronic acid. For joint health, you should choose drugs with chondroitin and glucosamine.
2. To the manufacturer. Some buyers do not trust foreign companies, but imported products have a wider range.
3. Price. Domestic dietary supplements are more affordable.
4. A type of collagen fibers. Marine and animal collagen can cause an allergic reaction. Herbal raw materials are considered less effective.

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Date: 2015-13-02 Views: 99 321 Grade: 5.0 Collagen (colla - "glue", genesis - "origin), is a structural (fibrillar) protein that forms the basis of connective tissue, which is found in our bones, tendons, cartilage, teeth, skin, etc. Collagen, elastin and keratin form the basis of the skin.

Collagen benefits:

• provides elasticity and strength of cartilage, ligaments, bones
• strengthens the connective tissue of the spine
• increases blood flow to muscles
• improves the condition of skin, nails and hair

With the lack of vitamins and minerals, with the malfunctioning of the hormonal system, the production of collagen by the body slows down. Lack of collagen affects the condition of the musculoskeletal system, the condition of hair, skin, nails.

What foods are needed for collagen production?

• meat (especially turkey meat)
• seafood (fish of the salmon family)
• green vegetables
• greens
• berries and fruits rich in vitamin C

Of the products containing collagen, the most popular gelatin, which is known to be produced by digesting the bones of large animals. It is hydrolyzed collagen, but it has a deficient amino acid composition. Of course, it can be used for bones too, but, as they say, you won't be full of gelatin alone! Collagen supplements are commercially available for oral use.

What Collagen Supplements Should I Take?

In order to reduce the consequences of sprains, injuries, bruises, strengthen the spine, as well as improve the condition of the skin, hair and nails, it is recommended to use collagen internally as a food supplement. The assortment of foreign collagen-based supplements is presented by types I, II, III. Types I and III are found in the ligaments and bones, and type II in the cartilage of the joints. I and III types are actually an additive "Collagen C"(Collagen C) and type II is hyaluronic acid (Hyaluronic acid) with chondroitin sulfate, or glucosamine sulfate. The combination of collagen and vitamin C is used to enhance the body's collagen production process. It is not recommended to mix I and II collagen types. When using these supplements, divide them into courses. For example, 1 month type I and III collagen, and 2 months - type II, hyaluronic acid. General recommendations for the dosage of collagen: up to 10 g per day for 1 - 2 doses. For advice on proper nutrition, nutrition for weight loss, strength and cardio training for weight loss, you can get from the author of this article and the trainer of group exercises -

Collagen is considered by some to be a magic elixir that helps to get rid of wrinkles and also strengthens hair and nails. But is it really that effective, or is it all just hype?

What is collagen?

It is one of the most essential proteins in our body. Collagen makes up a large part of our skin, hair and nails, so it's no wonder it's so popular in the beauty world. A protein is a polypeptide that contains several amino acids, such as proline and glycine, which are present in connective tissue (cartilage, bones, etc.). Your body needs collagen, but the body can make it on its own, so most of us don't really need to add collagen powder to our foods or take it as a vitamin supplement.

Collagen and your body

The human body does not completely absorb collagen. If you want to take it as a pill to promote the growth of bones, nails and hair, then this is a dumb idea. Our body breaks down collagen in the digestive system into amino acids, which the body uses where it is needed, but this will not automatically give your skin a glow. On the other hand, taking additional collagen can encourage your body to produce more collagen. There have been many studies that show that collagen is good for bones and joints.

Collagen and skin

Before taking a supplement like this in the hope that it will improve your skin condition, consider the following information. At this point, there is actually very little proven data or narrow scientific studies on collagen in pill form. Therefore, no one really knows for sure if these supplements will actually bring significant benefits to your skin, as we already eat a balanced diet with a variety of protein sources such as chicken, fish, eggs, nuts and yogurt. One study found that women who regularly took this protein for eight weeks got 20 percent less wrinkles.

Collagen and hair

As you age, your body's natural collagen levels decline, which is why supplementation is appealing to many, the promises sound attractive. Collagen has been shown to prevent hair loss, stimulate hair growth and reduce gray hair, while maintaining a healthy hair follicle structure where pigment is produced. In addition, it has been proven time and again to be very effective in treating dry, brittle hair by maintaining healthy moisture levels in curls.

Collagen, diet and lifestyle

It is not enough to simply take and drink such a supplement. Research has shown that vitamin C and collagen should be consumed together because if you have too little vitamin C in your body, you in turn don't have enough protein. Cabbage, red fruits and carrots naturally stimulate collagen production. Along with the natural decline in natural collagen production as we age, modern lifestyle factors such as stress, poor diet, and gut health imbalances can reduce the body's ability to produce collagen.

Collagen types

There are three types of protein. Type 1 covers 90 percent of the skin, hair, nails, bones, ligaments, which makes it indispensable for the beauty and condition of the skin. Type 2 affects cartilage health. Collagen Type 3 refers to fibrous proteins found in bones, cartilage, dentin, tendons, and other connective tissues.

A source of essential protein

You can get collagen in many forms. Each tablet contains up to one gram of this element, and also contains other useful supplements, such as vitamin C, which helps your body produce even more protein. There is also collagen powder and liquid suitable for people who do not want to take pills or have trouble swallowing them. However, this form of release is limited. If you're a vegetarian, vegetarian supplements are now available that can contain a blend of amino acids, wheat extract, and vitamins in place of animal by-products. You can also get this essential protein from fish, beef, pork, and chicken.

What additives should be avoided in the composition

While vitamin C and hyaluronic acid are great for maximizing the benefits of the supplement, there are some ingredients that should be avoided. These include glucosamine and arginine. You should also avoid preparations with fillers such as maltodextrin, flavors, sugar, butter, and artificial ingredients. There are many other unnecessary ingredients, such as amino acids, that will aid recovery from muscle injury, but will be useless for the rest of the tissue.

Collagen is one of the most important proteins in the human body, which makes up the bulk of connective tissue. It is a structural element of the skin.

Collagen and Vitamin C

Collagen in a composition with elastin can be called the skin skeleton, which ensures its elasticity. Collagen is a chain of amino acids, which under the influence of unfavorable factors can be destroyed and weakened. With age, the breakdown process begins to exceed the production of proteins, which leads to thinning of subcutaneous collagen, loss of tone, skin flaccidity and the formation of wrinkles.

Collagen Replenishment Methods

Collagen deficiency can be determined in a simple way - by slightly pulling the skin on the upper eyelid, and see how quickly it will recover. If the skin is not immediately smoothed, then it is urgent to replenish the collagen in the body. The young body itself restores and synthesizes collagen, but with age, the production of proteins in the body stops, an important role in this process is played by a slowdown in metabolism and hormonal changes.

There are several ways to restore sufficient collagen in the body, in particular subcutaneous protein. The modern cosmetology industry is constantly developing various means collagen based. Creams that contain natural collagen tend to be quite expensive and not always give the desired effect. This is because the collagen molecules in them are too large, which prevents them from penetrating deep into the skin.

With the help of creams, only superficial skin hydration can be achieved.

For a deeper penetration of collagen into skin cells, special systems have been developed that include fragmented collagen based on biological nanocomponents that facilitate the delivery of molecules to the deep layers of the skin. Such transdermal preparations have an excellent restorative effect and are able to significantly thicken the subcutaneous collagen layer, even out the relief and give the face elasticity and good turgor.

Cosmetology clinics carry out collagen injection courses, which are recommended for the elderly with a very thinned subcutaneous layer, deep wrinkles and very noticeable signs of wilting. Such courses are able to restore skin elasticity, but they have a number of contraindications and disadvantages. It is also possible to inject fibroblasts into the area of ​​deep wrinkles to synthesize its own collagen.

Ways to restore your own collagen - the importance of vitamin C

Before talking about the restoration of your own collagen and methods for the regeneration of the subcutaneous layer, it is necessary to mention the factors that negatively affect the skin and contribute to the destruction and thinning of collagen chains. The main enemies of collagen are considered - smoking, too long exposure to the sun (solarium), insufficient hydration, stress and alcohol.

The main component that helps the body to produce its own collagen, is vitamin C. Ascorbic acid stimulates the production of subcutaneous collagen and connective tissue proteins in the body. Collagen and Vitamin C are often formulated as complex bioactive supplements. Before using such drugs, you need to find out exactly what kind of collagen this complex contains. Collagen can be of animal, plant and marine origin.

Animal collagen is not only unhealthy, it can even harm, because it is made from the skins of cattle. Vegetable - obtained from natural proteins, for example, wheat, it is not an allergen and is used in expensive exclusive cosmetics. Marine - obtained from shellfish and fish, it is most similar to human protein, has excellent regenerative qualities, but can cause allergic reactions.

In addition to vitamin C, collagen is synthesized by minerals - copper, zinc, silicon, iron, sulfur, omega 3,6,9 fatty acids, amino acids, in particular lutein. That is, by eating foods high in these components, you can stimulate the production of collagen in the body. But even following an appropriate diet and taking vitamin C, one does not have to wait for quick results, because the human body is so designed, first of all, useful elements are delivered to the internal organs, joints and bone tissue, and skin and hair are supplied at the last stage.

Hello, friends! Let's talk about a very important and well-known substance - collagen protein, collagen supplements, how to choose and take collagen for joints and ligaments, where and what to buy collagen and what role collagen plays in our life. There is a lot of material, but I hope that with the help of the table of contents you will find answers to all your questions.

Let's start with definitions and scientific background. I myself do not want to bother with complex definitions, but to disassemble something to understand what, where, where and from where it is needed.

All living things on our planet, excluding plants, fungi and viruses with bacteria, are composed of connective tissue.

Connective tissue Is the tissue of a living multicellular organism. Almost every part of our body is connective tissue. Skin, bones, internal organs, and, and even fat and fluids in our body are composed of different types of connective tissue. The cell floats in the intercellular environment (matrix), which is the connective tissue. This tissue is made up of fibroblast cells and the collagen and elastin they produce.

Connective tissue structure

Purpose and structure of collagen and elastin

Connective tissue is also called fibrous tissue ( from lat. fibra - fiber), that is, tissue formed from collagen and elastin fibers. Collagen forms the basis of connective tissue.

Collagen- the main protein of our body and the main building material of connective tissue, which has a filamentous structure elongated in the form of a spiral and provides the strength and elasticity of the tissue, allows it to be elastic and resist stress and physical stress. It makes up 1/3 of all proteins in the body. It is a simple protein, since it does not contain all amino acids essential for humans.

By its structure, collagen is a complex (chain) of amino acids and minerals, where every third element is the amino acid glycine. Depending on the type of collagen, the amino acid composition changes, but glycine remains.

Collagen structure

Whether or not to pay extra for marine collagen, which is more expensive than animal, when buying supplements, is up to you. I think for a change, with regular collagen supplementation, you can try different types.

But keep in mind that everything obtained from seafood is a strong allergen for some people. Be careful.

Collagen and elastin formation in the body

The formation of collagen and elastin is one of the main processes in the life of the body. In fact, this is the process of growth and development. With age, after 25-30 years, these processes slow down, which slows down tissue renewal. The body begins to feel a lack of collagen, which affects the condition of the skin, hair and musculoskeletal system. The vessels become more fragile, lose their elasticity and resist stress worse, cardiovascular diseases and disorders appear. It is more and more difficult for the joints to recover: after all, the tissues become weaker, and the impact and stress increase, and the destruction of cartilage occurs.

Why there is a slowdown in collagen synthesis, and indeed aging of the body, has not yet been fully clarified by scientists. There are many theories, but the fact remains that this process is not reversible. But we can make it less fast and noticeable, delay it significantly. And the most important way to this is not taking specialized supplements at all, as many think, but all the same rules healthy way life.

• Proper nutrition will ensure adequate nutrition of tissues and the supply of essential substances for the process of collagen and elastin formation.
• will accelerate and make these processes more efficient and, above all, oxygenation and supply of working tissues with substances. If there is no movement, then the body does not need to feed the lazy organs and muscles.
• will provide and create conditions for the flow of all life processes. Life originated in water and only with a sufficient amount of water is the full development and life of the organism possible.
• Lack of bad habits (smoking, alcohol, stress).

The collagen synthesis process is complex and time consuming. That is why wounds and cuts heal for so long, and cartilage injuries take a long time to recover. And with age, these processes increase even more, including due to the increasing lack of essential substances.

We need to know what to do and what to supply our body with to ensure the process of effective collagen synthesis. What to focus on when there are signs of collagen deficiency or collagen failure. In this case, specialized supplements or products simply carry a ready-made formula and the necessary set of elements in an increased amount for the synthesis of its own collagen, which makes it easier for the body to assimilate it and produce its own unique protein.

How collagen is absorbed by the body

It is important to say that the most effective collagen for humans, it is collagen produced by the body on its own ... Moreover, the body will not accept or miss any other collagen for the construction and renewal of connective tissue. Therefore, the very first and important way to increase and improve the processes of synthesis of its own collagen is only to provide the body with everything necessary for the independent production of this most important protein.

The rule, which has long been proven and is an indisputable truth, is known to everyone: before assimilating something, the organism and its systems must be completely destroyed to the smallest components. And already from this to build your own unique proteins that go to various needs. By and large, it is enough for a person to consume only these basic components for life - amino acids in order to create their own proteins, cells and tissues, and vitamins and minerals are necessary for the complex process of creating their own collagen.

Whichever type of collagen we use internally: be it jellied meat or a specialized supplement, it will undergo the same process of complete breakdown into small components, and then it will be collected into the right types and sent to the most suitable places. Collagen supplements, whatever the manufacturers declare, in the same way as any food product, are subject to degradation.

Often, when taking supplements, we want to see the result immediately, and many people think that the supplement works only when it is seen that gorgeous hair has begun to grow or the skin tightens in front of our eyes, and better quickly, after a couple of weeks. But our body is smarter and will first send nutrients to the most necessary places and organs on which life depends, and in the last place it will think about the beauty and splendor of the hair. Therefore, the healing processes take a long time, they require a long and constant supply of all the necessary substances. Everything takes time, at least for cell renewal.

Collagen sources

Consider all possible sources of collagen production, as well as sources that are best not used for such a noble purpose.

1. Cartilage, skin, bones etc., which are found in various dishes and are subject to minimal processing (fried or boiled chicken, cartilage, ribs, etc.). An absolutely ineffective source of collagen production, since with such a slight processing, collagen fibers are almost not absorbed by the body and require a lot of energy and additional digestive substances. As they say, you need to be able to digest nails. Not many can boast of such an ability, but who can - they flatter themselves.
2. Chicken or any other meat broth, jellied meat... Dishes obtained by cooking (prolonged heat treatment). This type of food is already more accessible for the assimilation of collagen. During cooking, collagen fibers are destroyed and become more bioavailable for further absorption by the body. Thus, you get the usual gelatin. homemade... It is almost indistinguishable from commercial gelatin powder. Such dishes should be eaten periodically. But I doubt it can be done as a permanent source of collagen. In addition, broth contains many other substances that cause controversy about their usefulness to the body.
3. Purchased gelatin sachets... I decided to highlight this as a separate item. Purchased gelatin is completely natural product for use in the food industry and in the confectionery industry. It is obtained by cooking bones, skin, tendons. The properties of gelatin (or rather, collagen fibers) are used to capture water molecules and form a jelly-like form. After boiling the initial raw materials, the resulting gelatin is purified and becomes a good natural food supplement, and quite cheap, but it also has a number of disadvantages. There is no artificial gelatin, but when buying, you need to look so that it is not diluted with other substances we do not need. I sometimes take myself this 100% gelatin. It is well refined and has a neutral taste. My mother is a confectionery and bakery technologist, she determines the ingredients and components even by sight. So my mom recommends!
4. Jelly, marmalade, gummy candy... This type of product, contrary to popular belief, is not a good solution for collagen replenishment. There is very little gelatin in such products, the main place is occupied by sugars, dyes, flavors, etc., which is very harmful, especially for constant use. In addition, often in such products not even gelatin is used, but the living substances - agar-agar and pectin. Agar is derived from sea red algae, while pectin is a polysaccharide derived from fruits and vegetables. Both substances are not collagen.
   
5. Specialty Hydrolyzed Collagen Supplements... Specialized supplements (dietary supplements) based on collagen hydrolyzate and other substances that contribute to better assimilation of collagen and its synthesis by the body. Everything is clear here. This includes collagen drinks, powders, and tablets. One of the most renowned and trusted collagen supplement manufacturers - firm NeoCell .
   

Rules and regulations or how to take collagen supplements

There are some rules to follow when taking collagen supplements. Who established this and whether there is a clear scientific basis for this is difficult to say, but it is based on something and it is better to observe them.

Different types of collagen are used separately in supplements ... Upon purchase, you will find supplements with collagen types I and III and separately supplements with collagen type II. It is believed that they should not be mixed.

Collagen supplements I and III types intended for joints, ligaments, skin, hair, bones and other purposes.

Collagen Type II is intended for articular cartilage, therefore it is often added to specialized joint supplements along with,.

Doctor's Best, Hyaluronic Acid with Chondroitin Sulfate & Type II Collagen.

Or a very high-quality supplement from the well-known company Solgar with many components that reinforce each other for proper nutrition of joints and cartilage tissue.

Solgar, Glucosamine, Hyaluronic Acid, Chondroitin, Type II Collagen & MSM (Sulfur).

Certain Type II collagen supplements are specifically designed for articular cartilage. They are obtained by processing chicken cartilage. They cost more. It makes sense to take such supplements for problems and diseases of cartilage tissue, after operations on cartilage and their injuries. When I get rich I will periodically drink a course of such supplements.

From a letter from a reader: Hello Igor! I have been reading your articles for a long time and with pleasure. They helped me a lot. Thank you. I myself after rhythmic gymnastics developed spondyloarthrosis. What have I not tried to drink. Now I drink 2 months UC-II. This is a dietary supplement. Undenatured collagen. I feel better. I recommend you try it too. Sincerely, Marina.

Spondyloarthrosis- inflammatory destructive-dystrophic disease of the spine, characterized by restriction in movement and pain.

When collagen I, III and collagen type II are mixed, when they are used together, the body, having split everything into amino acids, does not see for what specific purposes the additive is intended: the amino acid composition is mixed and the specific goal - joints, is more difficult to reach for amino acids.

Collagen type I and III supplements should be drunk on an empty stomach : about 1 hour before meals or 1 hour after. The time varies from the form of the supplement (liquid, powder, tablet) and, accordingly, the rate of absorption.

The reason is the same: when collagen amino acids are mixed with other protein foods, the purpose of amino acids is lost, and the body lets them in for general needs.

Collagen Type II Supplements It is also recommended to take it separately from collagens I and III types and separately from other protein foods. See manufacturer's recommendations.

The basic and most important rule for the use and absorption of collagen supplements by the body is a sufficient amount of vitamin C .

It has been proven that collagen cannot be absorbed without this important vitamin. Vitamin C is almost always added to collagen supplements to make the task easier. It is more convenient to control the intake of vitamin C by taking it along with collagen, but this is not necessary. It is enough that the daily dose of vitamin C is already present in the blood to ensure the necessary processes. If you are not taking anything separately containing vitamin C, then it is better to opt for a supplement already with it.

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Harder when using gelatin. Here you will have to take care of the additional intake of vitamin C.

Drinking gelatin and collagen in the absence of sufficient vitamin C is useless.

Collagen intake

Collagen consumption rate. For prevention and for the normal functioning of the body, it is enough to consume 2-3 grams (this is 2-3 thousand mg) of collagen per day.

For an athlete, especially in strength sports, this dose should be increased to 5-6 grams.

If you are faced with problems and injuries, then it is recommended to increase the dose of collagen to 10 grams and take it in courses. It is best to alternate the intake of supplements with the same gelatin: this will diversify your diet and will not hit your pocket so much.

In addition, it is advisable to alternate animal supplements and. Personally, I use a collagen course with a dosage of 5-6 grams. And I alternate it with a month or two of rest and a course of gelatin. I take gelatin from a bag (10 gr.) From gelatin you can make jelly, a gelatinous drink, or simply dissolve in water and drink a bit of vitamin C.

The time of day does not matter when taking collagen supplements.

Unless you can remember about the biological clock and the general work of our digestion. In the morning, the digestive system is most active (the best time for protein foods), by the evening, the activity decreases. This applies more to food and gelatin, less to collagen supplements. Since they contain already significantly degraded collagen protein (peptides), assimilation is easy. But any supplements are best taken in small portions gradually, taking into account the rules specified by the manufacturer and their form (time for assimilation by the body). That is why it is recommended to distribute the daily amount of collagen throughout the day. In any case, listen to your own body: it will tell you.

The rules are quite simple, but I can say for myself that sometimes it is difficult to control the emptyness of the stomach and not forget to take collagen in between. But anything is possible.

What are collagen peptides and what are they for?

Selling and advertising their supplements, manufacturers do not promise anything. Very often when describing collagen supplements and many others, as well as when describing the action cosmetics, you can come across the concept of peptides as the most assimilable and effective elements. What it is?

Peptides Are very short chains of amino acids. All proteins are made up of long chains or a set of amino acids. If the chain is long, it is called a protein. If the chain consists of one or two amino acids, but no more than ten, then this is a peptide. The body breaks down proteins into amino acids and peptides. If for some reason it was not possible to destroy the protein completely and the penetrated piece turned out to be too long (long peptide), then the immune system takes it for a foreign one - rejection and allergies occur.

Peptide in the structure of the amino acid chain

In the body, peptides are formed very quickly, but it is more difficult to create peptides in the laboratory, it takes a lot of money and time, but it is possible. Proteins are structures unique to the body, but peptides are universal in living organisms and have a certain specialization for each organ or tissue. The body builds its own unique combinations of proteins from peptides and individual amino acids. Scientists argue that it is possible to create such peptides for the specific needs of the body.

Peptides, unlike large collagen proteins, even hydrolyzed ones, are able to penetrate the skin to their destination or to other places. The body, splitting food into individual amino acids and peptides, directs them to the right place. It is possible to create peptides that will definitely go either into the skin, or into the bone, or into the cartilage. A wonderful future is opening up. Theoretically, being able to create the necessary peptides, it is possible to control individual processes in the body.

When I read the description of supplements or other products and see that the manufacturer claims the miraculous properties of his peptide-based product, I have a double feeling: on the one hand, this should work, and on the other, distrust arises. These are complex processes. Is he not being cunning? We just need to know that this is possible and actively developing, but we also need to be more responsible in the choice of the manufacturer and its promises.

I touched on the concept of peptides precisely because it has now become common in cosmetics and specialized supplements containing collagen. The assimilation, penetration and efficiency of collagen in the body depends on the size of the final chain of amino acids. That is why manufacturers (especially of cosmetics) have the courage to declare the maximum penetration into the deep layers of the skin and the action of peptides. I thought that this should be known in our case. The supplements recommended in this article, according to the manufacturer's description, are precisely the source of collagen peptides.

Collagen Supplement Forms

As usual, manufacturers offer collagen supplements in different forms and packaging. In addition, the supplement almost always contains additional substances that enhance the effect, depending on its purpose and purpose. Let's see some examples.

Liquid collagen... The most easily digestible form of collagen precisely because it is liquid. We must remember that this is a food product that must be kept in the refrigerator and that has an expiration date. Difficult to transport and control dosage. I am uncomfortable with taking such collagen.

Collagen drinks with liquid collagen, vitamins and antioxidants: Neocell, Collagen + C, Pomegranate Syrup and Youtheory, Collagen Liquid, Advanced Formula, Type 1 & 3

Collagen powder... The second form for assimilation and bioavailability. In my opinion, it is also not a very convenient form: it takes up a lot of space, it is difficult to calculate the dosage, you need to have a juice or other drink on hand (it is not tasty to drink with water), it takes time to prepare the drink. But it is very quickly absorbed and stored for a long time. When compared with other forms, the cost of collagen powder is cheaper.

Neocell, Super Collagen, 6,600 mg Type 1 & 3 Powder (198 g).

Super version of fish collagen (collagen peptides) for price, quality, quantity and composition. California Gold Nutrition, CollagenUP 5000, (461 g) with hyaluronic acid and vitamin C.

Collagen powder is added to water or juice. It's good to add it to your morning multivitamin smoothie or any other protein-free drink.

Some are added to tea or coffee. Have not tried it. Theoretically, there is nothing wrong with that. Collagen is a protein already denatured, destroyed by heat treatment, but, nevertheless, since supplements often contain other useful substances, it is better to dilute and drink them with liquids at room temperature. In addition, vitamin C, which is essential for collagen, is destroyed at temperatures above 60 ° C.

There are people who find unpleasant tastes in fully refined collagen, so a juice with enough vitamin C is the best vehicle for collagen.

But there is another disadvantage: drinking juices in the morning on an empty stomach is not very useful - it is bad for the pancreas, and drinking with water is tasteless.

For me personally, it is easier to drink collagen in capsules or tablets. Threw it down, washed it down and went.

Collagen capsules... It combines the advantages of a powder form and a tablet form, but dissolves a little longer.

Doctor's Best Collagen Types 1 & 3, 500 mg.

Excellent joint health supplement with Type II Collagen, Hyaluronic Acid, Glucosamine and Chondroitin. But it does not contain vitamin C and it is not clear what types and how much glucosamine with chondroitin is included in the recommended norm. But the presence of collagen is important here. It is better to use it as an addition to the courses of chondroprotectors.

Neocell, Collagen Joint Complex, Type 2.

Collagen tablets... It is convenient to store, transport, dispense and drink, but dissolves for a long time. If the drink with collagen powder begins to be absorbed immediately, then the tablet must be dissolved in the stomach for about 20-30 minutes. That is why it is better to take collagen tablets several times a day. It is difficult and time-consuming to assimilate the number of tablets recommended by the manufacturer at once. Better to break up the reception during the day.

One of the Best Hydrolyzed Collagen Vitamin C Supplements Neocell, Super Collagen + C Type 1 & 3, 6,000 mg, 250 Tablets.

A super offer from Dr "Best is a large amount of collagen with the necessary composition. I buy myself the maximum amount right away: I need to drink supplements for a long time, otherwise it makes no sense. And this turns out to be profitable and lasts for a long time.

Doctor's Best, Best Collagen Types 1 & 3, 1,000 mg, 540 Tablets.

Collagen for athletes

Collagen is a protein that is essential and essential for everyone. For people who go in for sports and have increased stress on the body, it becomes even more necessary.

But collagen, taken as a supplement or with food, is a defective protein and cannot supply the body with all the amino acids it needs. Therefore, it is not suitable as a protein for building muscle.

However, the consumed collagen carries in sufficient quantities those amino acids that are necessary to build its own collagen and elastin, allowing the body not to remove them from other important processes and not waste energy on the production of these amino acids. When developing and gaining muscle mass, this is a very important point.

To obtain the effect and benefits of collagen supplements, however, like any others, you need a sufficient amount of ALL necessary substances in the athlete's food:, amino acids,. The lack of even one thing can negate all efforts. Therefore, close attention should be paid to substances that contribute to the effective process of the formation of collagen fibers.

If any problems appear (injuries, increased loads, diseases of the connective tissue), the body needs more certain substances and amino acids, which it can painlessly use to restore weaknesses.

Collagen strengthens ligaments, muscles, bones, tendons and cartilage and increases their elasticity. Helps to more effectively withstand increased loads. It is indispensable for injuries and other tissue damage, since it is collagen with elastin that are responsible for the rapid restoration of tissues.

Joints and cartilage are structures that regenerate very slowly. Just as you shouldn't expect quick results, you should be patient when taking collagen supplements. This is a long process.

Collagen is a beauty supplement

Despite the fact that diseases of the musculoskeletal system and joints are becoming a real scourge of our time, when certain problems affect a huge number of people, the first thing that worries and is the most important for a person and especially our beautiful half of humanity is appearance... What's with the joints is not the most important thing, the main thing is that the "suit fits", or rather, our main clothing (skin) is healthy, young, fit, smooth and radiant.

It is for this reason that manufacturers are more positioning their supplements (in this case, collagen) as a means of preserving beauty, beneficially affecting the skin, rejuvenating and tightening it. This is the main thing, and there - at least the grass does not grow.

Our skin contains the most collagen types I and III. This is exactly what collagen supplements indicate. Manufacturers do not lie (they do not always lie) and collagen, as we managed to make out, has exactly these functions, this is its direct purpose in the body - to take care of connective tissue and skin as well.

An excellent supplement for beauty. In addition to marine collagen, it contains a bunch of essential substances for the synthesis of its own collagen, hydration and tissue health. Neocell, Marine Collagen.

Another female supplement Neocell, Collagen Beauty Builder.

The main thing, in pursuit of beauty, do not forget that skin, hair and nails receive their nutrition not from shampoos and creams, but through blood , through internal power supply. This is me already talking about numerous cosmetics.

Concerning collagen for external cosmetic use added to cosmetics, masks, creams, etc., then the question of its effectiveness is controversial and very dependent on the manufacturer and the technologies available to him. By and large, such funds have some effect due to other components: vitamins, minerals, oils, etc., which have a positive effect on the skin. Collagen proteins are too large to penetrate into the deeper layers of the skin, albeit in a hydrolyzed form. But, as I found out, collagen helps to retain moisture and nutrients by forming a kind of barrier.

As for cosmetics containing collagen, which, according to scientists and manufacturers, are able to penetrate into the deep layers of the skin, integrate into the structure of skin collagen and influence the processes of synthesis of its own collagen, then this must be trusted with caution.

According to scientific data, although amino acids individually are able to penetrate into the layers of the skin, they are not useful, since they do not have information data for these processes, cells do not know how to use them, but peptides (small amino acid chains), due to their size, are able to penetrate into the skin, and the cells recognize their purpose and are used for collagen synthesis or other purposes.

How accurate it is, how correctly understood and, most importantly, investigated from an independent point of view, I can no longer say. The cosmetic industry is developing very intensively, consumer demand is huge, but you need to choose any means from high-quality, reliable and responsible manufacturers. Without fanaticism and with a sober look. It should be understood that the process of laboratory peptide production is complicated and expensive, and it is not yet possible to surpass the organism and nature in this. Funds obtained in this way cannot be very cheap.

It is impossible to stop natural processes in the body. But you can slow it down, make it less pronounced both inside and outside.

That's all I know about collagen from this side. Do not blame me, I am more interested in joints and ligaments. Who is talking about what, and lousy ... about the joints! And the inner beauty from the excess, in the end, will break out ...

The main thing is that the body receives everything it needs and collagen from the inside, and let the cream, even with unique peptides, perform its cosmetic functions. And only then, by attacking from different fronts, it is possible to achieve good results in the matter of health, and beauty will be an inevitable accompanying bonus, reflecting the internal health of the body and the beauty of the spirit.

Japanese collagen

Once I was asked by a reader what I think and how I feel about Japanese additives. Naturally, I immediately remembered about the most famous Japanese supplement that I tried - Japanese collagen.

Probably, many people know that the Japanese are the nation that most of all in the world consumes various additives. And they drink collagen drinks in buckets. I think that good looks, youthfulness, health and longevity in Japan depend on many reasons, not only on additives, but they also play a significant role.

First of all, Japan gets everything for food and other needs, including cosmetic ones, at the expense of marine resources. Collagen produced by Japanese manufacturers is marine. Most often, collagen is positioned as a supplement for beauty, youth and rejuvenation. Developed high-tech means of processing raw materials (the Japanese, you yourself understand) make it possible to obtain high-quality additives. I also delved into and understood this. Naturally, I ordered Japanese collagen over the Internet.

If someone just remembered about the accidents that happened not so long ago in Japan at nuclear power plants, then you don't have to worry. The production of additives in Japan is subject to serious multi-stage quality control and compliance with international standards, there is a completely different attitude to this. You understand that about 80% of the population feeds on supplements. In general, I believed the Japanese.

I took Japanese collagen supplements in powder. They go through complex processes of processing, denaturation and deodorization. Such collagen looks more like a powder with a creamy, milky smell, and by no means a fishy one, and a neutral taste, so it is very convenient to add it to juices or other drinks (for my personal taste, it may differ from yours, do not blame me). To justify their purpose, beauty supplements are added there, and, extracts of medicinal plants and other ingredients, which is quite good. The main thing is that this is high-quality hydrolyzed collagen, which can be tried as part of a comprehensive treatment for recovery from injuries, joint diseases, connective tissue problems, and just when you want to look good and healthy.

AMINO COLLAGEN PREMIUM (Meiji) WITH COENZYME Q10 AND HYALURONIC ACID

Low molecular weight drinking Amino Collagen (Amino Collagen) MEIJI (Japan)

Such supplements can be ordered through the international online store. ebay... Once it was possible to try it, now it will be quite expensive in my opinion. How not cool, but now an online store IHerb remains the most profitable and affordable in terms of prices and delivery with a huge range of products that are not inferior to Japanese ones. But everyone has different possibilities, so look, try, choose. My job is to tell and show.

How to restore connective tissue

The restoration of connective tissue, first of all, consists in actions aimed at establishing the body's own processes of synthesis of collagen fibers. There is no other way to restore and strengthen the connective tissue (be it ligaments, bones or facial skin).

I am always for an integrated approach, for an offensive on several fronts at the same time, and I believe that this is the only way to achieve real health. Buying yourself a bunch of supplements, swallowing them in packs, but lying on the couch and eating all this with chips is a waste of money. This will not work. This is especially true for joints. Only an integrated approach will lead to recovery and beauty, if you will. Let's take a look at each of these fronts.

1. Traffic... It takes energy and movement to get all the nutrients, effectively form and renew tissues. Please note: collagen is found most in tissues that perform mechanical functions (muscles, ligaments, cartilage). The more and more intense the movement, the more active the process of collagen formation. If you do not stretch the ligaments, do not train them, do not strengthen them, then nothing will work. Only through load and movement does the body determine where it is necessary to direct nutrients, what needs to be restored and strengthened. Without movement, neither collagen, nor cartilage, nor ligaments will effectively repair and strengthen.
2. Nutrition... Everything in our life depends on nutrition. If nutrition does not provide the body with all the necessary substances, then no processes of regeneration, renewal, restoration and birth are simply possible. The body is able to produce a lot of things on its own, replace and synthesize for its own needs, but such a mode of operation very soon leads to diseases, exhaustion and death. To live, we must eat. And may our food be varied, complete, nutritious and healthy. The main thing is to give the body what it needs, and it will figure it out on its own: where to direct what, how to transform it and what to use. All existing amino acids, vitamins and minerals are essential for the effective formation of healthy and strong connective tissue. Some go to her education, others help her. The lack of one thing, and even more so the absence, will immediately disrupt these complex processes.
3. Drinking regimen... Do not forget that all processes in the body take place only in a liquid medium. A sufficient amount is the key to the effectiveness of the processes of collagen and elastin formation. Only with a sufficient amount of fluid will enzymes effectively work, breaking down and helping to assimilate substances for the formation of collagen. Dehydration is one of the main causes of fragility and failure of connective tissue, joints and ligaments. Try to drink enough good water.
4. Enzymes... The consumption of enzymes on an empty stomach will accelerate the destruction and renewal of weak and diseased connective tissue. In case of injuries, this method will help to effectively get rid of the damaged ones and will quickly allow the formation of new healthy tissues. In this case, enzyme preparations are absorbed in the mouth on an empty stomach for faster entry into the bloodstream. The function of enzymes is to dissolve and break down something, but when there is no food, they take over sick and dead cells. What we need. For diseases of the gastrointestinal tract, liver or pancreas, it is better to consult with your doctor. I do not consider taking enzymes necessary if everything is good with digestion. Enzymes can be taken during the initial stages of recovery from injuries and surgeries.
5. Collagen Supplements... With intense sports, stress on the joints, with joint diseases, with problems with connective tissue (bones, skin, cartilage), it is advisable to drink collagen supplements on drink. These can be specialized supplements, or an additional intake of gelatin. Such additives will provide the body with those amino acids and substances that are necessary for its own synthesis in the right quantities and proportions.
6. It is necessary to remember about the main substances forming collagen and elastin, which can be obtained from the taken collagen, gelatin or other food and pay close attention to them if you want to stimulate your own processes of collagen protein formation.

With a chronic lack of essential nutrients, problems will not take long. We don't eat properly and we don't get all the nutrients we need. This is confirmed by the increase in the incidence of the musculoskeletal system and other organs throughout the world. Scoliosis, curvatures, etc. begin to appear early.

With age, the level of silicon in the body decreases, respectively, this affects the reduction in the formation of collagen. One clings to another. It is believed that a lack of silicon is another reason for the rapid aging of the body. Silicon is considered an element of youth, probably for good reason.

Magnesium... Magnesium is a part of enzymes and thus participates in the formation of collagen. The assimilation of food and its breakdown is possible only with an abundance of enzymes responsible for the breakdown of proteins, fats, carbohydrates. Enzymes will not be able to break down your favorite jellied meat, it will go away "in a straight line".

Copper... Copper is an element that is incorporated into collagen peptides and thus increases and promotes effective synthesis of collagen and elastin, has anti-inflammatory properties, participates in the process of replacing damaged collagen fibers with new ones, which is especially important in recovery from injuries and surgeries. Copper is involved in the formation of important enzymes.

Vitamin A... participates in the synthesis of collagen, regulates and increases its level.

Vitamin E... It is an antioxidant, protects cells from free radicals, participates in the process of collagen synthesis and many others, helps to retain moisture in cells, is necessary for blood circulation, relieves joint pain.

Amino Acids Needed for Collagen Production

Consider the amino acids involved in collagen formation.

Glycine... It is the main and every third amino acid in the structure of collagen. Glycine is a non-essential amino acid, that is, the body is able to synthesize it itself in case of a deficiency, but everything has limits and it must also be made from something. The content of glycine in human tissues reaches 35%. Also, glycine regulates the activity of the central nervous system and metabolism. Glycine is very important for many processes in the body, therefore, if it is lacking, it will be removed primarily from collagen, which clearly will not benefit it.

Lysine (L-Lysine)... An essential amino acid. Must come with food. Lysine, together with vitamin C, are essential for building collagen fibers. With their lack, collagen formation is impaired. Lysine is very important for the growth and development of cartilage tissue, bone tissue, for the quality and elasticity of the skin. Participates in the restoration and regeneration of connective tissue and in the formation of hormones and enzymes.

Proline... An amino acid that, with the help of vitamin C, contributes to the creation of a stable collagen structure, which gives the collagen fibers strength.

Alanine, Valine, Arginine and other amino acids are already present in collagen in small amounts, they can be synthesized in the body on their own and are involved in many processes, including the formation of collagen.

These amino acids are part of and are essential for the formation of collagen by the body. In case of diseases of the spine, curvatures (improper lifestyle + weakness of connective tissue) and other problems, these amino acids should enter the body in increased quantities.

As a supplement, you can try this set of essential and essential amino acids. People who are actively involved in sports, especially bodybuilding, know the importance and need for the body of an additional amount of amino acids.

Any sports nutrition company produces such supplements (more often they are signed with the abbreviation BCAA ( branched-chain amino acids) - Branched Chain Amino Acids). This includes complexes of essential amino acids only obtained from food.

Additive Now Foods, Sports, Amino Complete contains a whole balanced complex of essential and essential amino acids and is suitable for everyone, especially those leading an active sports lifestyle. Let's just say: it will sometimes not be superfluous to enrich nutrition.

But additives are additives, and no one canceled good nutrition. And then I still advise supplements and I'm afraid that you have forgotten about the main food. Collagen must, like everything in our body, be constantly renewed. And this is possible only with proper nutrition, having in the food consumed all the necessary elements for its formation.

That is why such a statement as "spine health through proper nutrition" has a basis. So I strongly advise you to sort out the issues of proper nutrition, especially those with these important amino acids, or trust the analysis and methods of other people. But knowing this is really important.

This little free book is very brief about the basic elements of nutrition, which you need to know about when buying food. These are the basics that you cannot do without, especially if a person comes to the idea of ​​starting to monitor their diet. Test your knowledge.

Does Collagen Help and Should You Drink Supplements?

First of all, any supplements are part of the nutrients that are difficult for the body to obtain from food in sufficient quantities. Supplements are aimed at making up for this deficiency. They allow the body to effectively carry out the processes of nutrition, renewal and recovery. No more, but no less.

We all consist of connective tissue, living tissue, whose cells are constantly renewed (born, live and die). Everything in our body is renewed. Every day, millions of cells die and the same number are born. It's just that bone tissue is renewed over several years (this also applies to joints), and, for example, liver cells within a month or less.

For all these processes of renewal, a daily intake of a sufficient amount of various substances is necessary. If, having become ill, a person does not change anything in his life, then cell renewal does not change either. Diseased cells are replaced by the same patients who are deficient in substances and hunger, the disease continues to develop further.

With a lack of collagen, its problems in the body, with injuries or after operations, when the connective tissue needs to be restored and heavily nourished, the role of supplements increases. It is possible to eat heavily, hoping to get everything you need from a standard set of foods, but it seems to me that this is more difficult and often impossible for most of us. And it is even better to eat well and enrich the food with the necessary elements, not hoping for a chance.

In any case, it is necessary to increase the intake of amino acids and other elements necessary for collagen synthesis in the body. Otherwise, the recovery may not only be delayed, but also go wrong and cause additional problems. A hungry organism will form hungry, defective, and diseased tissues. It is almost impossible to get the amino acids necessary for the formation of collagen fibers in the required amount from ordinary food. Most of them are replaceable, but also necessary - this means that the body, in case of their lack, must produce them on its own, while taking them from other organs and excluding them from other processes. Several amino acids are essential and can only be obtained from food, which complicates matters. All these processes depend on our life, nutritional opportunities, stress, existing diseases and, what can I say, are seriously limited by this.

So that the body can cope with modern loads, stresses, and also have the strength to go in for sports, develop and effectively recover, take supplements and specifically collagen supplements, even if in the form of gelatin or jellied meat, is very desirable.

If you’re not doing anything, eating well, and having no problems, then you probably don’t need supplements. If you take care of yourself, expose yourself to stress, do your favorite sport, want to be active for a long time, and even more so have injuries and need to recover, then monitor your diet and ensure that there are enough nutrients in your daily diet. Pay extra attention to amino acids and supplements that will promote your own collagen production. The main thing is to think about your body, and it will reciprocate you.

I strongly advise you to read the article from the heading "Health Recipes" -. I will give recipes for making healthy gelatinous drinks and jellies, which can, if not replace the intake of collagen supplements, then diversify your diet and get a lot of benefits for joints, cartilage and appearance.

All the best to you. Do not be ill!

Nutrient content of food is taken from the website. Food Plus.info

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