Collagen: what it's good for and everything you need to know about it
Using collagen has become very popular today, as it supports the health of the skin, joints, and hair and nails. Most people use collagen in powder or capsule form. Even though the use of collagen is on the rise, many are not aware of exactly what collagen is, what its other beneficial effects are on the body, and how much should be used. In our article, you can learn about what collagen is good for, its benefits, and everything else you need to know about it.
What exactly is collagen?
Collagen is the most abundant protein in the human body. It is found in connective tissues, blood vessel walls, cartilage, eyes, the stomach, and the digestive system. To date, 28 types of collagen proteins have been identified; however, nearly 90% of the collagen in our body is Type I collagen. The two best-known amino acid components of collagen are glycine and proline, but it naturally contains other components as well. One of the most important molecules that aids in collagen synthesis is Vitamin C.
What is collagen good for and what are its effects?
Collagen is a key component of bones, skin, muscles, and other body parts. The use of collagen is becoming increasingly popular, as it also supports skin health, among other things. But why is it good and important to use collagen? Here are its most important benefits:
1. Improves skin health
2. Relieves joint pain and is effective against cartilage wear
3. Increases muscle mass
4. Promotes heart health
5. Strengthens hair and nails
1. Did you know that collagen is one of the main components of skin? This is important because as we age, the body produces less collagen, which leads to dry skin and the formation of wrinkles. Collagen promotes skin firmness, elasticity, and hydration. Research has also proven that the regular use of collagen slows down skin aging. Collagen stimulates the body to produce its own collagen and other proteins, thereby keeping the skin healthy and beautiful. Collagen supplements also help in alleviating acne and other skin conditions.
2. Collagen promotes the health of cartilage, thereby relieving joint pain. With regular use, collagen can accumulate in the cartilage and stimulate the tissues to produce more collagen. The result can be lower inflammation and reduced joint pain.
3. Collagen also promotes muscle growth, which is important because muscle loss can occur with age. According to researchers, collagen may promote the synthesis of muscle proteins, such as creatine, and enhance post-workout muscle growth. It is important to know that collagen is not as effective in building muscle as whey protein, as the latter is a richer source of amino acids, which better promotes muscle growth.
4. Collagen reduces the risk of heart disease. It provides structure to the arteries and blood vessels that carry blood from your heart to the rest of your body. With the help of collagen, arteries do not narrow but remain flexible.
5. Collagen strengthens nails and hair, preventing breakage and ensuring a healthy and strong structure.
How much collagen should be taken daily?
In reality, the amount of collagen depends on the form and the purpose of taking it.
The production of collagen peptide, or hydrolyzed collagen (most commonly available in powder and capsule form), simulates a natural digestive process that manufacturers use digestive enzymes for. The raw materials are usually prepared using a cold process. Consuming 2.5–15 grams of hydrolyzed collagen peptide daily is safe and effective.
2.5g: can improve joint pain, skin health, and hydration
5g: increasing to this amount has shown the potential to improve bone density
15g: for improving muscle mass and body composition
Most often, you can add it to cold and hot drinks, soups, and even baked goods or other foods.
Otherwise, one of the best solutions is to rely on the dosage indicated on the packaging.
What can a collagen deficiency cause?
Since collagen production naturally decreases with age, it is necessary to supplement it. Not only do wrinkles and dry skin appear, but collagen in the skeletal system also decreases, which leads to a reduction in bone strength.
While the loss and damage of collagen are inevitable as we age, certain nutritional and lifestyle factors can accelerate this process, such as smoking, alcohol consumption, excessive sunbathing, and improper nutrition.
What types of collagen are there?
Collagen is the most abundant protein in the body; 28 types have been identified so far. This protein is the main component of connective tissues, so it plays an important role in the structure of tendons, ligaments, skin, and muscles. Types I, II, III, IV, and V are the most common in the human body.
Type I: the most common in the human body; skin, blood vessels, connective tissue, tendons, eyes, teeth..., found together with type III collagen in our body - universal collagen
Type II: the main component of cartilage, intervertebral discs, and the vitreous humor of the eye
Type III: generally accompanies type I collagen; lymphatic tissue, basement membrane of the skin
Type IV: provides the base for capillaries, the kidney vascular network, the basement layer of the skin, and cell membranes
Type V: hair and placenta
In recent years, collagen has become very popular. Most of it is hydrolyzed, which means the collagen has been broken down to make it easier to absorb. It is primarily available in powder form, but it can also be found in capsules. The types of collagen found in supplements vary – some contain one or two types, while others contain up to five.
The best collagens sold in our store network are made from beef, pork, fish, and chicken:
Nordvital Fish Collagen
Sources:
https://www.healthline.com/nutrition/how-much-collagen-per-day
https://www.healthline.com/nutrition/collagen#what-it-is-and-uses
https://www.healthline.com/nutrition/collagen-benefits#basics
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