WRITTEN BY: Dragana Mladenovska – Aerobics and Pilates Instructor, Owner of FitLife Fitness Studio, Master in Pharmacy and Dietetics
https://fitlife.com.mk/author/dragana/
In the last few years, a lot of attention has been focused on collagen and its influence on the health and beautiful appearance of the skin, but what does collagen actually represent and why is it important for humans?
Collagen is the most abundant protein in the human body – 6% of the total body weight is collagen, so if you weigh 60 kg, you have about 3.6 kg of collagen.
In the last few years this protein has gained great popularity and its use in nutritional supplements and in cosmetic applications has increased significantly.
WHAT IS COLLAGEN AND WHAT IS IT MADE OF?
Collagen is a protein, or rather it is the most important structural protein in our body. It is found mostly in connective tissue and is intended to give elasticity to tissues such as the skin, lungs, blood vessels, cartilage, bones, tendons and ligaments.
The amino acids that make up the collagen are:
- glycine (33%)
- proline (12%)
- hydroxyproline (10%)
Collagen is formed by the cells of the connective tissue, the so-called fibroblasts.
TYPES OF COLLAGEN
There are at least 16 types of collagen, but the four main ones are types I, II, III and IV:
- Type I – this type makes up 90% of the collagen in our body and is made of densely packed fibers and provides structure to the skin, bones, tendons, fibrocartilage, connective tissue and teeth
- Type II – this type is made of loosely packed fibers and is found in the elastic cartilage that cushions our joints
- Type III – this type supports the structure of muscles, organs and arteries
- Type IV – this type helps with filtration and is found in the layers of our skin
As we age, not only does our body produce less collagen, but the collagen it does produce is of a lower quality. One of the visible signs that the level and quality of collagen decreases is the loss of skin elasticity, the appearance of wrinkles, but also the appearance of problems with the locomotor system.
NUTRIENTS THAT INCREASE COLLAGEN PRODUCTION IN THE BODY
Collagen in the body is formed from procollagen, and procollagen is formed from two amino acids, glycine and proline. This process is dependent on vitamin C. When we enter the body in a sufficient amount of these two amino acids, together with enough vitamin C, we provide super conditions for the production of new collagen molecules.
What foods have proline, glycine and vitamin C?
- vitamin C – large amounts are found in citrus fruits, peppers and strawberries
- proline – large amounts are found in egg whites, wheat germ, dairy products, cabbage, asparagus and mushrooms
- glycine – large amounts are found in pork and chicken skin, in gelatin, but glycine is also found in a variety of protein-containing foods
In order for our body to be able to produce enough collagen, it needs quality proteins that contain these amino acids. Meat, poultry, seafood, dairy products, legumes and tofu are excellent sources of amino acids.
In recent years, dietary supplements containing collagen have become really popular. Most are hydrolyzed, meaning the collagen has been broken down, making it easier to absorb.ина популарни. Повеќето се хидролизирани, што значи дека колагенот е разграден, што ја олеснува апсорпцијата.
HEALTH BENEFITS OF TAKING COLLAGEN SUPPLEMENTS
- Improving skin health
Collagen plays a significant role in strengthening the skin because as the body ages it becomes less able to produce collagen leading to skin dryness and wrinkles (read more).
Many studies show that collagen peptides or supplements containing collagen can help slow skin aging by reducing dryness and the appearance of wrinkles. In a study in which women took a collagen supplement in the amount of 2.5 to 5 g per day for a period of 8 weeks, a significant reduction in skin dryness and an increase in elasticity was observed compared to the group that did not take the supplement (read the study).
The effects of collagen supplements are due to the fact that they stimulate our body to produce more collagen on its own, but in addition, collagen supplements can also promote the production of other proteins that help improve skin structure, such as the synthesis of elastin and fibrillin.
- Reduction of joint pain
As the amount of collagen in our body decreases with age, the risk of developing degenerative joint disorders increases.
Some studies show that taking collagen supplements can help improve osteoarthritis symptoms and reduce joint pain overall (read the study).
In one study, 73 athletes who consumed 10 g of collagen per day for 24 weeks had a significant reduction in joint pain while walking and at rest, compared to a group that did not take it (read the study)
- Prevention of bone loss
Our bones are made mostly of collagen, which gives them structure and helps keep them strong. Since the amount of collagen in the body decreases with aging, osteoporosis and a decrease in the density of the bones can occur, which increases the risk of fractures in the elderly.
Research shows that taking collagen supplements can have positive effects on inhibiting the bone breakdown that leads to osteoporosis (read the study).
- Increases muscle strength and mass
Between 1-10% of muscle tissue is made up of collagen. This protein is necessary for the proper functioning of the muscles.
Many studies show that collagen supplements help build muscle mass. In one study, 27 men took 15 g of collagen per day while participating in an exercise program for 12 weeks. Compared to men who exercised but did not take collagen, they gained significantly more muscle mass and strength (read the study).
Research done so far suggests that taking collagen can promote the synthesis of muscle proteins like creatine, as well as stimulate muscle growth after exercise, however more research is needed to examine collagen’s potential for muscle enhancement.
- Improved cardiovascular health
Collagen gives structure to our blood vessels, allowing for easier and more efficient blood movement throughout the body. The elasticity of the arteries comes from collagen, and since its production decreases with aging, it can lead to arteriosclerosis, increased blood pressure, and impairment of general cardiovascular health.
- Healthy nails and hair
Collagen can increase the strength of nails and prevent their brittleness. In addition, it can stimulate hair and nails to grow faster.
SIDE EFFECTS FROM USING COLLAGEN SUPPLEMENTS
These supplements are safe to use and have very little risk of side effects. A bad taste in the mouth and an allergic reaction can only occur if you are hypersensitive to any of the components found in the supplement itself.
DIMAS BEEF COLLAGEN – 100% PURE COLLAGEN PEPTIDE
One excellent collagen supplement available on our market is Dimas Pure Collagen Peptides – pure bovine collagen type I and type III, in a 300 g package.
This collagen is in powder form and it’s for oral use only. You can mix it with any liquids, add it to your morning oatmeal or smoothie, or use it to make some delicious cookies or bars.
The recommended dose is 10 g per day which means that the 300 g package will last you exactly 1 month.
The collagen peptides in this form are enzymatically hydrolyzed to small molecules for optimal absorption and utilization by the body.
For the most optimal results, continuous consumption of 3 months is recommended, followed by a subsequent break of 1 to 3 months as needed.
