Collagen is the building material of our body. If for some reason it is lacking, old age approaches much faster than we would like. Everyone knows that the human body is a clearly organized structure in which each individual mechanism plays its own irreplaceable role. However, if tissues and organs do not receive certain substances in the required quantities, then malfunctions in the functioning of various organs and systems are noted. A deficiency of any mineral or other substance will immediately affect your overall health and appearance.
For example, for the firmness, elasticity, youth and strength of connective tissue, that is, the skin, as well as for strengthening the ligamentous and muscular apparatus, bone tissue and tendons, it is necessary to have a special protein in the body, called collagen. Let's consider the main functions of a protein compound, as well as the sources of this substance.
TOP Products containing large quantities of collagen
The main connective tissue protein is found only in foods of animal origin. It is not found in plants or mushrooms.
Contains the most collagen:
- Poultry meat , turkey meat is especially valuable. This type of meat is useful for those who are on a diet: it contains a lot of protein, but does not contain an abundance of fat and calories.
- Fish. In this category, salmon and its closest relative, pink salmon, contain a lot of protein. Also foods rich in collagen are shrimp, crabs, and mussels.
- Beef and pork are also good for replenishing nutrient deficiencies.
- Bone broth. This decoction is the best source of collagen, so it must be included in the menu and cooked in soups.
- Aspic. It should be cooked from the shank, with the addition of paws, cartilage, tails, ears, so that it gels itself. It is these parts of the carcass that most contain natural collagen, which goes into the broth.
- Gelatin and dishes based on it. The thickener is a processed protein. Therefore, after 30, it’s time to treat yourself to jelly, panna cotta or jellied fish.
This is a list of the best foods not only for the skin of the face and body, but also for joint health. In the case of arthritis and other diseases, they are recommended to be used simultaneously with taking dietary supplements based on chondroitin glucosamine.
Leading products that contain a lot of collagen, see the table (photo):
The importance of collagen for ligaments and joints
During any physical activity, it is the collagen threads that have a particularly strong impact. Only strong threads of collagen, found in sufficient quantities in the tissue, are capable of:
- strengthen bone, cartilage, muscle tissue;
- prevent tissue rupture and protect from injury;
- ensure elasticity of tendons, ligaments, muscles.
Particular attention should be paid to collagen:
- athletes;
- people experiencing discomfort or pain in the joints during exercise;
- injured athletes;
- for older people, because collagen synthesis slows down with age.
Collagen synthesis in the body
Collagen cannot enter the body with food in the form in which it exists in the human body. Like any other type of protein, collagen is synthesized in the body from amino acid residues obtained from protein-rich foods. Conventionally, a collagen molecule can be represented as a combination of three amino acid residues: glycine, proline or lysine and a non-standard amino acid residue, the composition of which differs for different organs of the human body. The collagen molecules of the skin, ligaments, bones, and muscles are different due to the different third amino acids included in their composition.
Glycine slows down the thinning of cartilage and muscle tissue, regenerates damaged areas of any connective tissue of the human body.
Lysine is an essential amino acid found in many protein foods. He:
- participates in the formation of bone tissue in the body;
- responsible for the absorption of calcium and nitrogen;
- important for the synthesis of not only collagen, but also antibodies, hormones, and enzymes.
This is the most important amino acid for the rapid restoration of tissue damaged as a result of injury or surgery.
A lack of this amino acid in the body leads to:
- reducing the strength of collagen threads;
- fatigue;
- indigestion and loss of appetite;
- weight loss.
Proline is included in the composition and ensures the strength of collagen threads of the skin, cartilaginous bags, and heart.
The supply of the remaining 25 amino acids known to man is also important for collagen synthesis. However, almost all of them are found in the same foods as the most important collagen acids.
High-quality collagen synthesis is ensured by silicon, copper, zinc, iron, and sulfur.
An interesting video about a product that will help maintain protein synthesis at the proper level:
https://youtu.be/ctjzGZFEWS8
To synthesize collagen and ensure the normal functioning of its fibers, it is necessary to enter the body with certain vitamins in quantities not lower than the daily norm.
Beneficial features
The main beneficial property is external rejuvenation. The substance acts on fibroblasts, after which they produce more of the required fibers. As a result, the appearance of the skin improves and the aging process slows down significantly. Protein also has beneficial properties:
- It is a building material for the skin, musculoskeletal system, etc.,
- Taking collagen-containing preparations helps increase skin elasticity, reduce wrinkles, and improve digestion.
- Collagen peptides have a positive effect on the condition of joints, quality of sleep, and the process of weight loss.
- The component increases the moisture content of the skin. Moisture is distributed throughout the cells, due to which the skin is tightened and the facial contour is improved. It also promotes accelerated healing of wounds and scratches.
- The benefit of collagen is that it protects hair from external negative influences, eliminates split ends, gives hair shine and makes it thicker, preventing hair loss.
- The component normalizes hormonal levels, makes joints healthier, and improves the functioning of the gastrointestinal tract.
Weight loss
Collagen can be especially important for women when losing weight. It perfectly helps in losing excess weight. When used correctly, it helps to lose a few extra pounds by accelerating your metabolism. Taking 1 tbsp. spoon of the supplement every day, you can reduce weight by 4.5 kg in 3 months. As you can see, the effect on the body is varied.
Another point why collagen is useful is to improve the condition of the skin, as well as slow down the aging process. The person taking it looks younger and his skin changes:
- Becomes more elastic
- In older women, wrinkles become smaller. According to studies, taking collagen-containing preparations gives an amazing effect for 1-3 months,
- There is a general improvement of the skin, dermatitis, acne, inflammation go away,
- Skin roughness disappears.
To get the maximum effect for the skin, it is necessary to act externally and internally. You should choose cosmetic products containing collagen, and also take the substance in tablet form.
As a rule, experts recommend starting protein intake at 1 gram/day. A further dose can be increased to 5-7 grams/day. This course must be continued for 3 months.
Many people are interested in collagen, why the body needs it in terms of the gastrointestinal tract. Its effects on digestion have not been fully studied, but those who prefer supplemental protein intake note its ability to improve the course of disorders. The collagen-containing drug has a good effect for those suffering from high intestinal permeability. Protein fills micro-holes in the intestinal walls and thus prevents toxins from entering the blood.
Other possibilities of the substance are also noted:
- Relieving irritation of the gastrointestinal mucosa,
- Breakdown of other proteins into simple ones. Due to collagen, their absorption is easier,
- Restores tissue cells of the digestive tract and produces new ones,
- Supports normal intestinal motility.
All this improves digestion processes, eliminates many problems with the gastrointestinal tract and even has a positive effect in the fight against extra pounds.
The anthropogenic collagen component (natural) is found in bones and joints. In the course of numerous studies, scientists have found that with additional intake of drugs in the body, the condition of joints and tendons significantly improves, and bones become stronger. A person gets relief from pain in any position, including walking, lifting objects and carrying them. For patients with arthralgia and those suffering from knee pain, taking this drug is the optimal solution.
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For a person who does not have problems with the musculoskeletal system, taking collagen-containing supplements also brings benefits - the risk of deterioration of the joints is reduced.
For joint diseases, it is recommended to take from 2 grams/day, gradually increasing the dose to 5-7 grams/day. The duration of the course is 3 months. To prevent osteoporosis, you can take 5 grams/day for 12 weeks.
Endurance and strength
A number of sports supplements include a collagen component. This is done keeping in mind that it helps build muscle mass and also helps athletes achieve better results by increasing strength and endurance. In addition, taking such a product allows athletes to reduce the risk of injury to ligaments and tendons. To do this, you need to take collagen peptides 30-70 grams/day.
In a study that reduced sleep time by 2 hours after taking a collagen supplement, it was found that subjects did not feel tired or groggy when they woke up.
In everyday life, the inclusion of such a supplement in the diet normalizes sleep, eliminates drowsiness during the day, and also has a positive effect on memory. Moreover, the substances are not sleeping pills - they only have a positive effect on sleep.
Hormonal balance
The protein substance helps restore normal hormone levels. Its mechanisms have not been fully studied, but scientists have already established a fact: taking the supplement affects the process of normalizing hormonal levels.
Harm to the body
Taking collagen supplements is not associated with any particular harm to the body. However, the following manifestations may occur:
- In addition to the collagen component, supplements may contain other ingredients that can cause food allergies. You need to carefully study the composition before purchasing.
- During studies, subjects sometimes noted that such drugs give an unpleasant aftertaste.
- Sometimes side effects may occur - heartburn and bloating.
Despite such nuances, preparations with collagen are recognized as safe. Their use is allowed even by pregnant and lactating women, but only after consulting a doctor.
Signs of deficiency
In order for this binding protein to be produced, it requires a sufficient amount of the following elements:
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- Zinc,
- Selenium,
- Copper,
- Silicon,
- Sulfur,
- Pyridoxine,
- Vitamins A, D, E.
The following manifestations indicate a lack of protein:
- Caries appears
- Teeth fall out
- Wrinkles appear
- Nail growth deteriorates
- The skin loses firmness and elasticity,
- Feeling muscle weakness
- Vision deteriorates
- Scoliosis appears
- Bones and joints become fragile.
These conditions cause harm to the body. They occur with chronic deficiency of this substance, as well as under the influence of aging on the body. The synthesis of the collagen component stops between the ages of 21 and 25, after which the aging process begins.
Preparative collagen
Unfortunately, collagen in products cannot always meet the body's needs for this substance. It’s no secret that athletes and people with increased physical activity at work need a much larger dose of the element. And no one has canceled specific diseases. It is in these cases that drugs containing it help.
The modern market offers many products containing the element, however, only a few drugs have the status of medicinal substances. Others are more likely to refer to dietary supplements. Among the sufficiently studied drugs containing collagen, the following drugs are especially popular:
- Collagen Ultra;
- Collagen Extra.
The drugs have a wide range of products, where everyone can find the optimal form for themselves. These drugs usually have no side effects, and the dose is determined individually based on the goals being pursued. Most often, such drugs require a dosage of 5–10 g per day, and are designed to be taken in a course of 3–4 months, 1–2 times a year.
