COLLAGEN and its USEFUL PROPERTIES for SKIN, INTESTINE, JOINTS and BONES

What are the benefits of collagen for the skin. What are the benefits of collagen for joints, bones and intestines. collagen supplements.

INNA CODRU , OCTOBER 22, 2018

You have probably heard of collagen, and this name has begun to appear more and more often on the labels of various cosmetic preparations, but what is collagen? This fibrillar protein has taken the world of cosmetics with such storms that it seems as if everyone - from everyday skincare enthusiasts to celebrities - can't resist the temptation to use it.

COLLAGEN - WHAT IS IT?

Collagen is a fibrous (fibrillar) protein that is reproduced in the body and is essential for many vital biological processes. In fact, collagen is the most abundant protein in the human body, and it is an essential building block for healthy nails, hair, skin, bones, tendons, ligaments, and more. In fact, collagen is an essential building block for our entire body structure. Every time you move, whether you're stretching in ballet school or just walking up the stairs, be thankful for collagen to keep your joints flexible and your tendons supple.

So why has collagen received so much attention lately? The most recent research on this seemingly miraculous protein shows that as we age and overcome life's various stresses, collagen production declines. Therefore, maintaining healthy levels of collagen is necessary for optimal body function, and sometimes it is necessary to help the body regenerate it. While not too long ago, there was a lot of interest in collagen solely for its skin care properties, BUT.. its benefits go far beyond just adding elasticity to your skin.

COLLAGEN PEPTIDES - SOMETHING NEW?

Often, collagen products on the market, such as skin serums and various supplements, are labeled as containing "collagen peptides". In biology, "peptides" is a term that simply refers to short chains of amino acids. All collagen is a protein made up of the amino acids glycine, proline, hydroxyproline, and arginine, which help our body stay in good condition. In fact, healthy muscle growth and joint health, as well as overall health, are often attributed to the unprecedented amount of amino acids found in collagen. Collagen is secreted( 1 ) by cells, mainly by connective tissue cells.

Interesting fact: there are more than a dozen types ( 2 ) of collagen, which are composed of different peptides and have a number of different structures and functions. For example, there are certain types of collagen responsible for the formation of your skin and cartilage. Unfortunately, there hasn't been much research done on these types of collagens, and there aren't many studies that indicate how beneficial they are - which, as you know, is often crucial.

Approximately 80 to 90 percent( 3 ) of collagen is in classes 1, 2, and 3, which are very strong and important proteins. Type 1 is important for the formation of bones, teeth, and skin and is predominant in these tissues and tendons. But where there is type 1, you will often find type 2 collagen, which is mostly known for its important role in the structural support of cartilage. Type 3 is found in skin, muscle and blood vessels.

In addition to the different types of collagen, it is important to note that two terms are used to classify it ( 4 ). First, endogenous collagen is natural collagen or the kind that is synthesized by the body. Second, exogenous collagen is synthetic and comes from an external source such as powder. Often, the scientific literature emphasizes that the depletion of endogenous collagen is associated with a general decline in health.

BENEFITS OF COLLAGEN FOR SKIN

Natural beauty and health aficionados have turned their attention to collagen after many recognized its value as a non-surgical solution to facial wrinkles and its ability to rejuvenate the skin. Once it was scientifically confirmed that endogenous collagen production decreases with age, interest in collagen quickly began to develop. Essentially, collagen plays a role in the formation of a cluster of cells, or fibroblasts, which allow new cells to grow, helping to replace dead skin cells. In other words, fibroblasts are critical to maintaining skin health and wound healing.

So what do these various creams and serums that promise a fountain of youth do to us? Collagen has been shown to improve skin elasticity( 5 ) and overall skin hydration( 6 ), many of the clinical studies stating the benefits of collagen have done little research on its topical use. Therefore, most skin care products advertised as revitalizing the skin by adding collagen to it are probably too good to be true. Why? Because most collagen molecules are too large to be absorbed by our skin.

Any apparent benefit from a topical collagen product is most often due to the wonderful moisturizing effects of these products, which do not actually increase or stimulate the body's production of collagen. On the other hand, the collagen present in them has been found to accelerate hair growth and wound healing. 7).

Another interesting nuance that is usually rarely mentioned is that we need vitamin C for collagen synthesis. So, while manufacturers claim all sorts of unverified things about their collagen skin care products, the mere addition of oil, rich in vitamin C, such as sea buckthorn in your daily routine, can really help to naturally stimulate collagen production in the body.

BENEFITS OF COLLAGEN FOR THE INTESTINE

In addition to its skin benefits, your gut gets the most attention when it comes to collagen. There are many articles in online publications about collagen and its beneficial properties for the gastrointestinal tract, how right are they? Collagen is indeed renowned as a great nutritional supplement when it comes to healing the gut, but it's important to keep in mind that not all collagen is created equal - more on that later!

Much to the annoyance of collagen enthusiasts around the world, much of the research on the gut microbiome and collagen connection remains in its infancy. But there is some evidence that the amino acids in collagen, especially glycine, may reduce gastrointestinal inflammation in irritable bowel syndrome and improve digestion. In addition, glutamine( 8 ), another of the collagen amino acids, is key to preventing gut inflammation and inhibiting gut oxidative stress.

Although there has been significant recent research interest in studying the effects of collagen on gastrointestinal health, there is still much research to be done to elucidate these complex relationships, which are also related to the healthy functioning of other body systems, such as the brain.

The gut is often viewed by many scientists as the second brain of the body, which makes sense (and has been clinically hypothesized) as even minor changes to its microbiome can have macro effects on overall well-being. Studies have found a decrease in collagen in patients with digestive disorders. In particular, the association between irritable bowel syndrome and reduced collagen levels( 9).

Many people turn their attention to collagen when trying to heal some stomach cramps, and there is preliminary research that may help. Healthy collagen levels have been shown to help maintain acidity( 10 ), which helps prevent heartburn and digestive problems. Collagen is also known to be essential for healing the intestinal walls. In fact, collagen supplements can even heal the stomach lining ( 11 ).

It should be noted that all these data are still quite raw, and most studies have studied isolated amino acids in a clinical setting. In other words, many of the scientific studies to date have not really examined most of the collagen supplements or powders we consume.

COLLAGEN FOR JOINTS AND BONE HEALTH

Undoubtedly, the most reliable research on collagen has been related to joint and bone health. And this area of research has some promising data that make collagen worthy of our attention. Collagen plays an important role in connective tissue function, which means that healthy collagen levels are paramount to maintaining healthy joints as you age.

Some studies have shown that collagen may reduce painful symptoms( 12 ) in patients with osteoarthritis. While the exact biological mechanism of how collagen intake relieves joint pain remains unclear, scientists suggest that collagen may not actually increase your endogenous collagen; rather, it simply reduces inflammation, thereby improving the symptoms of osteoarthritis throbbing.

Osteoarthritis sufferers are not the only ones who find solace in collagen, as recent research suggests that it may also be beneficial for patients with rheumatoid arthritis ( 13 ). One study found that collagen supplementation in patients with rheumatoid arthritis significantly reduced swelling and joint pain. Several members of the small study group even experienced remission within three months of the study. But while these data are certainly noteworthy, there have been mixed findings about whether oral collagen supplementation really penetrates deep into the cartilage tissue of the joints.

HOW TO MAINTAIN THE LEVEL OF COLLAGEN IN THE BODY?

It's no secret that everything we do affects certain aspects of our health. Therefore, it is not surprising that our lifestyle can either deplete or maintain the desired level of collagen. While scientists still don't know exactly how much collagen it takes to see a noticeable change in body physiology, or how long you need to take it to start feeling better, there are some solid guidelines that are sure to keep your collagen levels on track. level.

1. Avoid sugar whenever possible.

While cutting out sugar has many different health benefits, sugar can impair our body's rate of production of collagen proteins. Excessive sugar intake increases the rate of glycation ( 14 ), producing these molecules known as advanced glycation end products, which are damaging and can be a factor in aging and the development or complication of many degenerative diseases. Over time, too much sugar can cause a significant decrease in collagen levels.

2. Be careful in the sun!

If you enjoy occasional sunbathing or are exposed to the sun's UV rays for some reason, use sunscreen and wear a hat. Collagen tends to decline rapidly with frequent sun exposure( 15 ). Plus - since the sun damages the skin, and it may not recover so actively, this leads to the formation of wrinkles and skin pigmentation.

3. Quit smoking and avoid secondhand smoke.

And, of course, you should give up cigarettes, since the chemicals in tobacco smoke are known to damage elastin and collagen (16).

4. Fight your autoimmune diseases.

And if you suffer from any autoimmune disease, talk to your doctor about whether your condition, like scleroderma, is affecting your collagen levels.

COLLAGEN POWDER: PROTEIN SUPPLEMENTS AND MORE

Although the above habits reduce collagen levels, don't worry! There are many ways to ensure good health through healthy eating and supplementation. Foods high in proline, vitamin C, vitamin A, and anthocyanidins support collagen production in the body( 17 ). If you decide you need to increase your collagen intake, start with what you eat. Adding egg whites, kale, bone broth, blueberries, and nuts to your diet should help.

If you want to reach out to the world of nutritional supplements, do your research. Not all collagen peptide proteins are created equally. And if you are a vegetarian or vegan, then most of the supplements and powders offered are unlikely to suit you, as they are derived from cow proteins or proteins from other animals.

To be honest, most of the collagen supplements available for consumption are made from animals. Most often, you buy hydrolyzed type 1 collagen, which has been extracted from animal skins or animal bone. The term "hydrolyzed" means that the amino acid chains are broken down into smaller pieces, allowing it to dissolve in liquids at any temperature, which is very convenient as collagen is a great addition to both hot soup and cold smoothies. It is common knowledge that bone broth and marine collagen are fairly readily available and of good quality.

But don't believe everything you read and label on product labels. Like all other vitamins and supplements, the Department of Health does not regulate their safety, nor does the use of any collagen powders, drinks, or pills. Be sure to look for a brand that has been extensively tested and has labeled its products free of any potential contamination, such as heavy metals. Since most collagens are made from animal tissue, make sure you buy a high quality product from a reputable source. NSF- labeled products .

Depending on your goals, make sure you are taking the correct type of collagen. For example, type 2 collagen is the kind you need if you want to support your overall health. Collagen won't give you bright and toned skin or flexible joints overnight. It will take several months of consistent use to really get any results, but current research suggests it's worth a try. Despite the fact that collagen is just another fleeting trend of today's health and beauty fans, it's safe to say that collagen is not going anywhere.

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Decreased Collagen Production in Chronologically Aged Skin. American Association of Pathologists and Bacteriologists, US. Jun. 2006

“Is it true that smoking causes wrinkles?“ Mayo Foundation for Medical Education and Research, US. 2017 Jun.

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