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Collagen is a protein responsible for healthy joints and skin elasticity... As you age, existing collagen in the body breaks down and collagen production decreases greatly. Therefore, supplementing with collagen every day is very necessary and beneficial for your health. And how much collagen to drink each day is a matter of great concern today.1. From Protein to Collagen
Collagen is one of the main proteins in your body. They are composed of chains of amino acids, it is an important part of structural and connective tissue components such as making up 3/4 of the skin, 1/4 of all the proteins of the body, in bones, tendons, muscles, wires. ligaments and blood vessels, as well as parts of your eyes and teeth.
Collagen also helps with blood clotting, wound healing and protects the nervous system.
Collagen is produced naturally in the body by combining amino acids, which are the basic building blocks of protein in foods. To produce collagen naturally, your body needs:
Proline: is an amino acid found in egg whites, cabbage milk, mushrooms and asparagus. Glycine: found in pork skin, chicken skin, gelatin and many other protein-rich foods. Vitamin C: or ascorbic acid is found abundantly in citrus fruits, grapefruit and bell peppers, also found in many types of broccoli, green vegetables, pepper, potatoes, tomatoes.. Zinc: is a metal present in Over 100 types of body enzymes, zinc is abundant in seafood, meats and legumes and whole grains. Copper : found in organ meats, cocoa powder, cashews, sesame seeds and lentils.
2. Types and Supplements of Collagen
2.1. Classification of collagen Collagen is very rich in protein, with 28 types of proteins identified to date.
Collagen types I, II, III, IV and V are the most common in the human body. It is believed that different types of collagen serve distinct purposes. For example, previous studies have determined that Collagen types I and III are present together in your organs and skin, while type II is mostly found in your joints and cartilage.
Collagen là rất giàu protein được phân loại thành các nhóm khác nhau
2.2 Types of Collagen Used in Supplements Similar to how your body stores different types of proteins in your body, collagen in supplements also comes in many forms. The most commonly used forms include:
Hydrolyzed collagen (Collagen hydrolysate) This collagen is derived from bovine (cattle), sea (seafood), poultry (usually chicken or eggshell), pigs and other animal sources. It is broken down into smaller and more easily absorbed peptide particles. Undenatured collagen is raw collagen derived from chicken cartilage. Gelatin is cooked collagen, usually of animal origin. Depending on the form of collagen used in the supplements, that may affect their usage and dosage. Note that, there are no vegetarian products that can replace collagen. Because collagen is only available from animal sources.
3. Potential Health Benefits of Collagen Supplements
Because collagen makes up so many important organs in the body, collagen is not only beneficial and is essential to maintaining good health. They maintain a hydrated skin and relieve joint pain, other benefits such as lower blood pressure and blood sugar have been reported but more research is needed to prove it.Here are some commonly cited benefits of collagen supplements:
3.1 Stronger bones, prevention of bone loss Bones are mainly made of type I collagen. As you age your bones become less dense and more brittle, which makes bones more fragile and takes longer to recover. Many studies have shown that daily collagen supplementation can help make your bones dense, strong, slow down the aging process of bones and help the body create new bone. For example, a study of 131 postmenopausal women taking 5 grams of hydrolyzed collagen daily for 1 year increased spine bone density by more than 3% and femur bone by 7%.
3.2 Skin elasticity and moisture Oral collagen supplementation has been shown to improve skin moisture and elasticity in older adults, with collagen's hydrating properties helping to keep skin plump and supple. brighter. Collagen helps to erase existing wrinkles and reduce the process of creating new ones.
In a study in 114 middle-aged women, taking 2.5 grams of hydrolyzed collagen type I daily for 8 weeks resulted in a 20% reduction in wrinkles.
Another study in 72 women 35 years of age and older, taking 2.5 grams of hydrolyzed collagen type I and II daily for 12 weeks reduced wrinkle depth by 27% and increased skin moisture by 28%.
3.3 Thicker and stronger hair While many men go bald, many women lose or thin their hair as they age. In one study, a group of women with thinning hair saw a significant increase in their hair volume, scalp coverage, and thickness when taking a daily collagen supplement.
Collagen giúp tóc dày và chắc hơn
3.4 Stronger nails Some people have more brittle and slow-growing nails than others. Research has shown in some women that nails grow faster, less broken or less chipped after just one week of taking a daily collagen supplement.
3.5 Relieves Osteoarthritis For people with knee osteoarthritis, oral collagen supplements can act as a mild pain reliever and improve joint function. To help joints work more smoothly, it takes three to five months of daily collagen supplementation to improve the effect.
Collagen type II is mainly found in cartilage, the protective cushion between the facets of joints. In one study, crude type II collagen supplements taken daily for 6 months reduced pain and stiffness in people with marked arthritis.
Also in another study, taking 2 grams of type II hydrolyzed collagen daily for 10 weeks reduced scores for joint pain, stiffness, and disability by 38% in people with arthritis.
3.6 Increase Muscle Mass The combination of collagen peptide supplements and strength training can help increase your muscle mass and strength. These results suggest that collagen supplements may perform better than no collagen (protein) after exercise.
4. Potential dangers of collagen supplements
Side effects of collagen supplements are rare. If you are pregnant or breast-feeding, you may want to temporarily stop taking collagen supplements as there haven't been enough studies to draw any conclusions about their safety.
5. How much collagen should be taken per day?
By the time you turn 40, you can lose up to 1% of your collagen each year. Other factors such as diet, regular smoking, alcohol consumption, and exposure to sunlight also affect collagen loss.
Currently, health authorities have not released any official guidelines on how much collagen to take per day.
For that reason, the amount of collagen you should take depends on what form you're taking and why you're taking it.
Người dùng không nên tự ý bổ sung collagen một cách thiếu kiểm soát
5.1 Hydrolyzed Collagen Hydrolyzed collagen is one of the most common forms used in supplements, as it is absorbed more easily than others. It is usually sold in tablet or powder form, which you can add to hot and cold drinks, soups, and even baked goods or other foods. A 2019 review of clinical studies found that taking it 2.5-15 grams of hydrolyzed collagen peptides daily may be safe and effective. Daily doses of less than 2.5 grams may be beneficial for joint pain, skin health, and hydration. Increase this dose. 5 grams per day has been shown to improve bone density. Finally, daily doses greater than 15 grams of this peptide are mainly used to improve muscle mass and body composition.
5.2 Undenatured collagen Several human studies have suggested that doses of 10-40 mg of undenatured collagen per day may improve joint health.
5.3 Gelatin Gelatin is a popular food and is rarely sold as a dietary supplement. Instead, this cooked collagen is often used as an ingredient in creamy desserts.
Gelatin can also be supplemented by adding to sauces, soups, smoothies and other foods to increase collagen protein. However, the available research is still limited to support this use.
Therefore, it is best to refer to the servings listed on the package before using it as a supplement.
Popular dosage from the manufacturer
As we all know collagen supplements are printed by the manufacturer with the daily dosage on the packaging. Powdered collagen supplements typically suggest about 1-2 tablespoons (or tablespoons) per day, while oral tablets or gummy supplements may recommend 1-2 capsules.
Conclusion: Dosages of 2.5-15 grams of collagen daily appear to be safe and effective. And it depends on the specific collagen supplement and why you're taking it.
6. Recommended dose of collagen for certain purposes
Here are some recommended dosages based on available research:
For fine lines and wrinkles: 2.5 grams of collagen type I and a mixture of types I and II have proven helpful after 8 to 12 weeks . For joint pain: 40mg of crude type II collagen taken daily for 6 months or 2 grams of hydrolyzed type II collagen for 10 weeks may help relieve joint pain. For bone health: Studies are still limited, but taking 5 grams of hydrolyzed bovine-derived collagen per day increases bone density after 1 year. For muscle building: 15 grams taken within 1 hour of endurance training can effectively build muscle, although other protein sources may also have the same effect.
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Article reference source: webmd.com, healthline.com
