Collagen for skin and joints: how to take it and which is better

Author: Nikitina Irina - group training instructor.
2015-13-02

Collagen (from Latin colla – "glue", genesis – "origin") is a structural (fibrillar) protein that forms the basis of connective tissue, found in our bones, tendons, cartilage, teeth, skin, etc. Collagen, elastin, and keratin make up the foundation of the skin.

Positive Properties of Collagen:

• Provides elasticity and strength to cartilage, ligaments, and bones.
• Strengthens the connective tissue of the spine.
• Increases blood flow to muscles.
• Improves the condition of skin, nails, and hair.

With a lack of vitamins and minerals and improper hormonal system functioning, collagen production in the body slows down. A deficiency of collagen affects the musculoskeletal system, as well as the condition of hair, skin, and nails.

What Foods Are Needed for Collagen Production?

• Meat (especially turkey meat).
• Seafood (fish from the salmon family).
• Green vegetables.
• Herbs.
• Berries and fruits rich in vitamin C.

Among foods containing collagen, the most popular is gelatin, which is known to be produced by boiling the bones of large animals. This is hydrolyzed collagen but has an incomplete amino acid profile. Of course, it can be consumed for strengthening ligaments and bones, but as the saying goes, "you can't live on gelatin alone!" There are collagen supplements available for oral consumption.

What Collagen Supplements to Take?

To reduce the consequences of sprains, injuries, bruises, strengthen the spine, and improve the condition of the skin, hair, and nails, it is recommended to take collagen as an oral supplement.

In Russia, perhaps the most well-known product is "Collagen Ultra", which is sold in pharmacies. Collagen in this product is presented in the form of powder for dissolution in water, with flavors like cherry, apple, strawberry, orange, and without aromatic additives. It is recommended to take one packet per day for a course of 1-3 months.

The range of collagen-based supplements from foreign manufacturers includes types I, II, and III. Types I and III are found in ligaments and bones, while type II is in the cartilage of joints. Types I and III correspond to the supplement "Collagen C" (Collagen C), and type II corresponds to hyaluronic acid (Hyaluronic acid) with chondroitin sulfate or glucosamine sulfate.

The combination of collagen and vitamin C is used to enhance the body's collagen production process. It is not recommended to mix types I and II of collagen. When using these supplements, separate them into courses. For example, take collagen types I and III for 1 month, and in the second month, take type II and hyaluronic acid.

General recommendations for collagen dosage: up to 10 g per day in 1-2 doses.

For consultations on proper nutrition, weight loss nutrition, strength and cardio training for weight reduction, you can contact the author of this article and group training instructor - Irina Nikitina.