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Collagen is an essential protein of the body, playing an important role in the formation of connective tissues under the liver, skin, teeth and eyes. The body can make the necessary amount of collagen on its own with a balanced diet or by taking supplements. The question is whether drinking collagen regularly is good?
1. What is collagen?
Collagen is one of the main proteins in the body, including chains of amino acids, structural components and connective tissue in the skin, tendons, muscles, ligaments, blood vessels, eyes and teeth. Collagen also helps with blood clotting, wound healing and protects the nervous system. Certain foods may contain collagen or help the body produce its own by providing essential amino acids and other nutrients it needs.
The body is capable of producing all collagen with a balanced diet. Therefore, dietary supplements may not be necessary for everyone. However, you can still take supplements for certain additional health benefits or help treat collagen deficiencies or other conditions.
2. Role of Collagen
The body will lose collagen as we age, by the age of 40, the body can lose up to 1% of collagen per year. Other behavioral factors such as diet, smoking habits, alcohol consumption and overexposure to the sun also cause collagen to be lost. Loss of this protein is one of the reasons for the loss of skin structure and the skin begins to wrinkle as we age and affects bone health. As a result, some of the common uses of collagen supplements are protecting skin structure, wound healing, assisting with anti-aging, osteoarthritis, a common cause of joint pain, preventing bone loss, Improves muscle mass, strengthens hair and nails.
Cơ thể có khả năng sản xuất tất cả collagen nếu có một chế độ ăn uống cân bằng
3. Types of collagen
Collagen is an abundant and diverse protein, types I, II, III, IV and V are the most common in the human body. It is believed that different types of collagen serve different purposes. For example, research has determined that type I and III collagen are present together in organs and skin, while type II is commonly found in joints and cartilage.
4. Forms Used in Supplements
Similar to the body, different proteins contain different supplements. Some common types of collagen include:
Hydrolyzed collagen (collagen hydrolysate is derived from bovine, seafood, poultry, pig and other animal sources and it is broken down into smaller and more easily absorbed peptide particles. Undenatured collagen is common in chicken cartilage Gelatin is cooked collagen found in animal foods 5. Appropriate dosage There is currently no official recommended dose of collagen per day. So the amount to consume depends on the form you are taking and why you are taking it
5.1 Hydrolyzed Collagen Hydrolysed collagen is the popular form because it is absorbed more easily than others.It is usually sold in pill form. capsule or powder and you can add to drinks, soups and even baked goods or other foods.A 2019 review of clinical studies found that taking 2.5–15 grams of hydrolyzed collagen peptides Feces per day may be safe and effective. Daily doses of less than 2.5 grams may be beneficial for joint pain, skin health and hydration. Increasing this dose to 5 grams per day has the potential to improve bone density. Daily doses greater than 15 grams of the peptide are primarily used to improve muscle mass and body composition.
Collagen thường được coi là một chất bổ sung hàng ngày an toàn và không độc hại cho những người khỏe mạnh
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 this cooked collagen commonly used as an ingredient in desserts. It can also be added to sauces, soups, smoothies and other foods for an extra boost of collagen protein. There is very little research to support specific dosage recommendations for this use. Therefore, it is best to refer to the servings listed on the package before using as a supplement. Most collagen supplements have a suggested daily dosage printed on the packaging.
Powdered supplement packaging often suggests 1–2 scoops per day, while gummies or tablets may recommend 1–2 pieces. Depending on the supplement, these servings can vary significantly in collagen content, so check the nutrition facts label for detailed dosage information.
Một số loại thực phẩm có thể chứa collagen hoặc giúp cơ thể tự sản xuất
6. Is it good to drink collagen regularly?
Collagen is generally considered a safe and non-toxic daily supplement for healthy individuals and most people will experience no adverse side effects. However, it also has side effects such as an unpleasant taste, feeling too full or other stomach problems. Therefore, it is best to check with your healthcare provider if you plan to take more than the recommended dosage of these supplements.
Collagen is an abundant protein that is part of many structural and connective tissues in the body and also comes from a variety of animal sources. Some people choose to improve their diet to get enough collagen, while others choose to take collagen supplements to support muscle growth, bone health, and skin and hair health. Many types of collagen supplements are available, and the type you choose will determine how much you should take. As with any supplement, it is best to speak with a healthcare professional before adding collagen to your diet.
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Reference sources: healthline.com, webmd.com
