Elixir of youth and health: how to replenish the lack of collagen in the body?

Marketing Director of ProteinRex and rexy, a healthy nutrition brand

Collagen is one of the most popular and talked about supplements that is used to improve skin, nails and hair, and fight wrinkles. Its benefits to the body don’t end there.

Why is collagen important for our body?

To slow down time, prolonging the youth and health of the body, is the dream of most of us, if not all of us. In pursuit of this, we try to lead an active lifestyle, eat right, diligently follow the regime, and some resort to the help of expensive care cosmetics and salon procedures.

All efforts become meaningless if the body does not get enough of the necessary substances. It is a banal and well-known fact: beauty and health start from within.

One of its components is collagen, an important structural protein. It is involved in the formation of all connective tissue in the body – from skin, hair and nails to bones, muscles, tendons and ligaments.

In addition, the substance has a positive effect on digestion: it strengthens the mucous membrane of the digestive tract, preventing the entry of harmful substances from the intestines into the bloodstream, which, in turn, protects the body from inflammatory processes and allergic reactions. This is why collagen is equally important for both women and men.

How does a lack of collagen affect the body?

With age, natural collagen reserves are depleted, and after 25-30 years of age, its natural synthesis in the body slows down significantly.

In addition to natural age-related changes, the decrease in its amount is also affected by a person’s lifestyle: improper diet high in sugar and low in protein, bad habits, lack of sleep, poor ecology, stress and lack of physical activity.

As a result, the first signs of aging appear: the skin becomes thinner, less firm and elastic, wrinkles appear, joint mobility and bone strength decrease.

How to detect collagen deficiency in the body?

It is not necessary to give up sweet pastries from your favorite cafe, Friday meetings with friends and other entertainment. It is much more important to recognize collagen deficiency in the body in time and make up for its lack.

• Firstly, it can be detected visually: a decrease in skin turgor, i.e. its elasticity and firmness, flaking and dryness, brittleness and deterioration of nail growth or the development of tooth decay in case of regular and thorough dental care.
• Secondly, collagen deficiency can be signaled by muscle weakness, joint pain, visual impairment, and increased fatigue.

How to make up for the lack of collagen in the body?

To begin with – to see a doctor and take the appropriate tests. If the specialist finds several signs in you, it means that your body needs support. The most obvious way is to choose the right diet. Pay attention to beef, chicken, eggs, fish or seafood – these are the foods that contain the most collagen.

In addition, do not forget about fruits, vegetables and nuts. Of course, these products do not contain collagen itself, but they can stimulate its production.

It is not always easy to stick to a pre-selected menu. Moreover, natural collagen is much more difficult for the body to digest, because it needs to make a lot of effort to break down the chains of amino acids. That is why today many experts agree that food supplements with this protein work much more effectively.

How to choose the right collagen in supplement form?

When buying a supplement, the first thing to consider is the type of collagen. It is recommended to use collagen types I and III – as the most essential. The first type takes part in the formation of skin, teeth, blood vessels, and the second type supports muscle structure, internal organs and large arteries.

The most effective and easily digestible is considered marine collagen, which is extracted from the bones, skin and scales of fish. Animal sources are derived from the hides, cartilage, and bones of cattle and pigs. They provide the same set of amino acids and composition, but are less digestible.

Marine and animal collagen are designed for different purposes. For smooth, firm and tightened skin, choose the first kind. The second is suitable for maintaining healthy bones, joints and connective tissue.

Second, pay attention to the form of collagen. The best option is hydrolyzed or peptide collagen, i.e. specially treated, thanks to which large chains of amino acids are broken down into shorter chains, which improves bioavailability and absorption of the supplement by the body.

You should read the composition and avoid maltodextrin and sucralose in it, as well as study the degree of purification of collagen.

How to take collagen correctly?

Today, collagen can be purchased in various forms – from capsules, tablets and liquid versions to ready-made cocktails, but the most convenient option is powder. It can be added to water or your favorite drink – in this form, the protein is better digested, and its absorption from the gastrointestinal tract begins in about 30 minutes.

Important rule: to maximize the effect, collagen should be taken on an empty stomach, about half an hour before meals. It is best to do this in the morning or at night: this way we not only make up for the lack of protein, but also help the intestines to recover.

In addition, it is recommended to take collagen separately from protein foods, and to improve its efficiency and absorption in the body, it is recommended to take it together with vitamin C.

Collagen is an indispensable “building” element of our body, the lack of which can lead to unpleasant consequences. In order to avoid this, it is worth monitoring your health more closely and at the first signs of its deficiency add collagen to your diet in the form of a supplement prescribed by a doctor.