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Articles
Collagen for beauty and beyond
Collagen is the main component of connective tissues that make up several body parts, including tendons, ligaments, skin, and muscles; it is also the most abundant component of the extracellular matrix and a protein that influences the condition, structure, and functions of the skin. The extracellular matrix retains water and supports smooth, firm, and strong skin. Therefore, it is important to get enough collagen for beautiful skin. Why is collagen needed? In total, there are about 28 types of collagen, which are divided into different groups. There are five most common types: 1. This type makes up 90% of your body's collagen. This collagen provides structure for skin, bones, tendons, cartilage, connective tissue, and tooth structure. 2. This type of collagen is a key component of cartilage and cushions your joints. 3. Reticular connective tissue. This type supports the structure of muscles, organs, and arteries. 4. This type helps in filtration processes and is found in the layers of your skin. It also forms the base of epithelial tissue. 5. Mostly found on cell surfaces, in hair, and in the placenta. As you age, your body produces less collagen, which is why facial skin becomes less firm and elastic, and cartilage weakens; therefore, it is important to get more collagen from your diet, eat enough protein, and promote a healthy lifestyle. Considering the benefits of collagen, the supplement market has been supplemented with many different types of collagen supplements in recent years. Most collagen supplements are hydrolyzed so that the collagen is more easily absorbed by the human body. In addition to collagen supplements, there are several food products that can help you get some collagen, such as pork skin and bone broth. People do not like eating these products, so they decide to take collagen supplements to enrich their diet with collagen. In general, collagen intake can have positive health benefits, reduce joint pain, and contribute slightly to more beautiful facial skin (as you age, collagen turnover in the skin slows down, so the skin no longer looks as beautiful or firm, and it becomes dry and thinner). Furthermore, factors such as sunlight, smoking, environmental pollution, alcohol abuse, and nutrient deficiencies can accelerate skin aging and reduce collagen synthesis. One study indicated that collagen intake reduced wrinkles by 20%. The study involved 114 middle-aged women: the women consumed about 2.5 grams of type I hydrolyzed collagen daily for 8 weeks. In addition to its positive benefits for the skin, collagen has other beneficial properties: Collagen intake positively affects joints, helping to alleviate joint pain and maintain the structure of cartilage that protects the joints. As a person ages, the body's collagen decreases, which increases the risk of degenerative joint disorders such as osteoarthritis. Some studies have shown that taking collagen supplements can help improve symptoms of osteoarthritis and generally reduce joint pain. In one study, 73 athletes were given collagen supplements: the athletes had to consume 10 g of collagen per day for 24 consecutive weeks. Athletes who took collagen supplements experienced reduced joint pain compared to the group that did not. Other studies indicate that small amounts of collagen intake help reduce joint pain and facilitate physical activity. Other research suggests that collagen intake can accumulate in cartilage, reducing joint inflammation and pain, but one would need to consume about 8–12 grams of collagen per day for 6–12 weeks. Collagen positively affects bone health. Bones are mostly composed of type I collagen. For this reason, collagen supplements may help reduce the risk of osteoporosis. It is believed that collagen supplements may improve bone mass, but more research is needed to confirm this claim, as there have been too few studies. Finally, one systematic review examined eleven studies involving 805 patients. In eight studies, collagen hydrolysate from 2.5 g/day to 10 g/day was used for 8–24 weeks to treat skin aging and cellulite. Two studies used collagen tripeptide, 3 g/day for 4–12 weeks; the use of peptides noticeably improved skin elasticity and dryness. In addition, one study showed that collagen dipeptides had a minimal anti-aging effect proportional to the amount of collagen dipeptide. Overall, researchers indicated that collagen supplements may be effective, but more research is needed to establish the health benefits of collagen, including the safety of taking collagen supplements. In summary, collagen is an important protein that provides structure to many parts of the body. Collagen supplements can be beneficial for health and beauty. Some preliminary studies suggest that they may improve skin quality, muscle function, and reduce joint pain. References: "Reports on Extracellular Matrix Proteins Findings from University of California Provide New Insights (Oral Collagen Supplementation: a Systematic Review of Dermatological Applications)." Life Science Weekly, 19 Feb. 2019, p. 3928. Gale Academic OneFile Select. The dynamic anatomy and patterning of skin. Wong R, Geyer S, Weninger W, Guimberteau JC, Wong JK. Exp Dermatol. 2016 Feb; 25(2):92-8. The skin aging exposome. Krutmann J, Bouloc A, Sore G, Bernard BA, Passeron T. J Dermatol Sci. 2017 Mar; 85(3):152-161. Oral Collagen Supplementation: A Systematic Review of Dermatological Applications. Choi FD, Sung CT, Juhasz ML, Mesinkovsk NA. J Drugs Dermatol. 2019 Jan 1; 18(1):9-16. Collagen hydrolysate intake increases skin collagen expression and suppresses matrix metalloproteinase 2 activity. Zague V, de Freitas V, da Costa Rosa M, de Castro GÁ, Jaeger RG, Machado-Santelli GM. J Med Food. 2011 Jun; 14(6):618-24. Extracellular matrix regulation of fibroblast function: redefining our perspective on skin aging. Cole MA, Quan T, Voorhees JJ, Fisher GJ. J Cell Commun Signal. 2018 Mar; 12(1):35-43. Nutraceuticals for Skin Care: A Comprehensive Review of Human Clinical Studies. Pérez-Sánchez A, Barrajón-Catalán E, Herranz-López M, Micol V Nutrients. 2018 Mar 24; 10(4). From Structure to Phenotype: Impact of Collagen Alterations on Human Health. Arseni L, Lombardi A, Orioli D Int J Mol Sci. 2018 May 8; 19(5). Asserin J, Lati E, Shioya T, Prawitt J. The effect of oral collagen peptide supplementation on skin moisture and the dermal collagen network: evidence from an ex vivo model and randomized, placebo-controlled clinical trials. J Cosmet Dermatol. 2015 Dec;14(4):291-301. Borumand M, Sibilla S. Daily consumption of the collagen supplement Pure Gold Collagen® reduces visible signs of aging. Clin Interv Aging. 2014 Oct 13;9:1747-58. Moskowitz RW. Role of collagen hydrolysate in bone and joint disease. Semin Arthritis Rheum. 2000 Oct;30(2):87-99. Schauss AG, Stenehjem J, Park J, Endres JR, Clewell A. Effect of the novel low molecular weight hydrolyzed chicken sternal cartilage extract, BioCell Collagen, on improving osteoarthritis-related symptoms: a randomized, double-blind, placebo-controlled trial. J Agric Food Chem. 2012 Apr 25;60(16):4096-101. Clark KL, Sebastianelli W, Flechsenhar KR, Aukermann DF, Meza F, Millard RL, Deitch JR, Sherbondy PS, Albert A. 24-Week study on the use of collagen hydrolysate as a dietary supplement in athletes with activity-related joint pain. Curr Med Res Opin. 2008 May;24(5):1485-96. Bello AE, Oesser S. Collagen hydrolysate for the treatment of osteoarthritis and other joint disorders: a review of the literature. Curr Med Res Opin. 2006 Nov;22(11):2221-32. Asserin J, Lati E, Shioya T, Prawitt J. The effect of oral collagen peptide supplementation on skin moisture and the dermal collagen network: evidence from an ex vivo model and randomized, placebo-controlled clinical trials. J Cosmet Dermatol. 2015 Dec;14(4):291-301. Bello AE, Oesser S. Collagen hydrolysate for the treatment of osteoarthritis and other joint disorders: a review of the literature. Curr Med Res Opin. 2006 Nov;22(11):2221-32. Porfírio, E. and Fanaro, G., 2016. Collagen supplementation as a complementary therapy for the prevention and treatment of osteoporosis and osteoarthritis: a systematic review. Revista Brasileira de Geriatria e Gerontologia, 19(1), pp.153-164. König D, Oesser S, Scharla S, Zdzieblik D, Gollhofer A. Specific Collagen Peptides Improve Bone Mineral Density and Bone Markers in Postmenopausal Women-A Randomized Controlled Study. Nutrients. 2018;10(1):97. Published 2018 Jan 16. 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Collagen supplements – necessary for athletes
It is often said that sports are especially important: it is through sports that we can achieve the look we desire; improve our physical and emotional state; completely solve or at least alleviate some health problems. And this is absolutely true, but it is also important not to forget that everyone who exercises must take proper care of their joints. To achieve this goal, collagen supplements could be a particularly valuable choice. It's time to find out why. First of all, it is worth noting that during exercise (regardless of the duration and intensity of the chosen workouts), the entire musculoskeletal system is subjected to a heavy load, and collagen supplements will help maintain its functionality. It is no secret that the skin also experiences a significant load during exercise. Collagen supplements will help maintain the excellent initial condition of the skin, as this protein accounts for as much as 70% of our skin. However, collagen is particularly beneficial for the joints of athletes. As you know, sports will yield positive and noticeable results only if you exercise properly, i.e., perform all exercises correctly. It would seem that this is an extremely easy task, but it only appears so at first glance, as many athletes admit that aching or painful joints prevent them from performing exercises correctly. For these reasons, people who exercise are often forced to look for favorable positions during their workout, which hinders the proper execution of exercises and ensures the effectiveness of the training. Aching or painful joints are often felt because the joint cartilage wears down. Well, collagen renews them, ensures the slipperiness of joint surfaces, so the athlete can move freely, perform exercises in various positions, and maximum joint flexibility is ensured. By the way, it is often thought that the mentioned hindrances affect people in older age, but the real situation is different: even people under 30 complain about these problems, and this is completely natural, as collagen production in our body begins to slow down as early as 25. It is also no secret that athletes face a high risk of joint injuries (especially when training starts without warm-up exercises or when exercising without a coach's supervision). However, if you use collagen for joints, the likelihood of injuries will be lower, as this protein positively affects and strengthens the joints. So, if you exercise, you must pay special attention to your joints. By using collagen for your joints, you will guarantee freedom of movement and the ability to perform exercises correctly and effectively, which will ensure the effectiveness of your workout.
