Collagen under scrutiny: effects, why it's important and the best form

Despite its rapidly growing popularity, many people are still not fully aware of how important collagen actually is for the proper functioning of our bodies. However, collagen is the most abundant protein in our body. In addition to muscles and bones, it is also found in our blood vessels, tendons and even teeth.

That is why I have decided to dedicate an entire article to this protein, in which I will try to explain to you step by step what collagen is used for. what collagen is actually used for, in what foods it is found and in what form it can be taken.

What is collagen?

The collagen molecule consists of three chains intertwined together to form a triple helix. This helix is the basic unit of collagen and is made up of amino acids such as glycine and proline.

As I mentioned in the introduction, collagen is the most abundant protein in the human body, making up about 30% of the total number of proteins in the body. It is one of the main building blocks of the connective tissues that make up our bones and skin, as well as our muscles, tendons and ligaments. It can therefore be said to act as a binder for cells throughout our body. Although only four types of collagen are important for our bodies, at least sixteen are now known.

The first type makes up about 90% of all the collagen in our body. It is composed of dense fibres and forms the structure of our bones, skin, tendons, connective fibres and teeth. The second type, on the other hand, is made up of much looser and smaller fibres, so it is foundmainly in the elastic cartilage, which is responsible for cushioning the shock in our joints. The third type is part of the structure of muscles, organs or arteries, and the fourth type is found in the layers of our skin, where it helps with filtration.

Do I need to supplement collagen?

As we age, our body's production of collagen decreases rapidly, resulting inin addition to the gradual weakening of cartilage, our skin is also ageing. For a functional musculoskeletal system, healthy hair, skin and nails, supplementing and increasing the production of collagen is definitely in order.

With the help of vitamin C, our body produces a basic form of collagen called procollagen by combining the amino acids glycine and proline.Therefore, if you want to try to increase collagen production through a normal diet, you should first of all You should first of all try to consume foods rich in vitamin C, glycine, proline or copper. Large amounts of vitamin C are found in citrus fruits and strawberries.You can get proline from dairy products, egg whites, cabbage, asparagus or mushrooms, for example. Glycine, for example, can be found in pork or chicken skin. Lentils, cashew nuts, cocoa powder and sesame seeds are great sources of copper. Bone broth is also a food generally very rich in collagen.

Of course, in addition to increasing age, a number of other factors can negatively affect collagen production, such asexcessive consumption of sugars and refined carbohydrates, excessive exposure to ultraviolet radiation or smoking. In order to ensure sufficient collagen production, you should try to limit these habits and activities at least partially.

Effects of dietary supplements containing collagen

Now that we know what collagen is and how it can be supplemented naturally, we canwe can finally take a look at the benefits that collagen actually brings.

1. Healthier skin, nails and hair

As I mentioned above, the aging of our skin is closely related to the decreasing production of collagen. As one of the main components of the skin, collagen has a positive effect on its elasticity, strength and hydration. By supplementing it, we can significantly slow down the ageing of our skin.

In addition, collagen supplementation can lead to increased production of other substances that positively on the health and condition of our skin, such as the proteins elastin or fibrillin. Some research has even found that regular supplementation of collagen can help to reduce the risk of collagen damage.collagen supplementation can also promote the growth of our nails and hair.

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2. Reducing joint pain and increasing bone protection

The ever decreasing production of collagen is also closely related to the pain, stiffness and swelling of our joints or the fragility of our bones. Some studies have even suggested that declining collagen production maylead to the development of joint diseases such as osteoarthritis. Collagen is responsible for the proper function of our musculoskeletal system. By supplementing it, it is possible to reduce the risk of joint damage in addition to pain and stiffness. In some cases, collagen supplementation can even alleviate the symptoms ofthe symptoms of joint diseases such as the aforementioned osteoarthritis.

In addition to the joints, the bones themselves are also at risk. These are primarily composed of collagen. Declining production can lead to a chronic bone disease called osteoporosis. This is characterised by low bone density, which is closely linked to an increased risk of bone breakage. By regularly supplementing collagen, you can avoid not only joint pain but also bone breakdown.

3. Positive effects on heart and brain function

Despite the low number of studies conducted so far, an increasing number of experts agree that regular collagen supplementation can significantly affect the health of our heart.

More specifically, certain studies show that collagen supplementation can have a very positive effect on our heart health. Collagen forms the structure of our arteries. Arteries are blood vessels that carry blood from the heart to the rest of our body. However, due to low collagen production, they can gradually weaken, which can lead to a disease called atherosclerosis. This disease is characterised by narrowing of the arteries, resulting in an increased risk of heart attack or stroke. However, collagen supplementation can significantly reduce the rate ofthe degree of arterial stiffness and thus prevent possible heart or brain problems.

Some people have even reported that taking dietary supplements with collagen has had a positive effect on their mood. However, these claims are not yet backed up by any scientific studies, so we will have to wait a while to find out if they are true.

Which dietary supplement to choose?

First of all, it should be pointed out that supplementing collagen in its native, i.e. natural, form is completely unnecessary in terms of effectiveness. Collagen is generally extremely resistant to the enzymatic hydrolysis that occurs in our stomach. After consumption, it breaks down into pieces, but these relatively large pieces are bad for our bodies. bioavailable, so their absorption and effectiveness may be highly questionable.

Supplements with unprocessed collagen thus appear to be completely useless and dysfunctional in terms of its absorption and usability. This is why it is necessary to choose dietary supplements containing collagen peptides, which are actually hydrolysed collagen. This is because, thanks to its lower molecular weight, processed collagen is much more bioavailable and therefore more usable. In addition, compared to native collagen, collagen peptides can nourish connective tissue cells and promote collagen synthesis.

So instead of supplementing with collagen alone, I would definitely recommend some form of complex joint nutrition. In fact, in addition to collagen in the form of collagen peptides, joint supplements contain a variety of otherother active substances, such as glucosamine sulphate, MSM or chondroitin sulphate.

Supplementation of collagen through complex joint nutrition can thus be especiallyFor athletes, it is a great way to prevent a wide range of musculoskeletal problems. However, if you are unsure when choosing a joint nutrition product, we definitely recommend our extensiveOur extensive selection of joint nutrition products, including a detailed analysis of the products and instructions on how to make joint nutrition at home.

From personal experience, we recommend the following products:

Conclusion

Ultimately, we can safely conclude that collagen is very beneficial to the body. The growing popularity of this substance, not only among athletes, is absolutely justified. Its supplementation can provide you with a whole range of other benefits and advantages, in addition to preventing injuries. However, you should always be careful about the form in which you choose to take it.

And that's really all for now. We hope you have enjoyed this article and that it has at least shed some light on what it actually collagen is, what it's for and what form you should take it in. If you have any questions about this topic, don't be afraid to ask in the comments.