What is collagen?

collagenIt is one of the supplements that has become very popular recently, especially among women. collagen What does the supplement do? Should we use collagen? collagenI will try to share all the information about it with you in this article.

Collagen is found naturally in tissues. It is a fibrous protein found in different connective tissues such as skin, bone, cartilage and tendon, and contains about 30% of the total protein in mammals. It is a very important structural protein found in connective tissue. Its main task is to strengthen the connective tissue and protect the integrity of the body. Although it is most integrated with skin health and beauty, it is abundant in many parts of our body. The dermis, which is the middle layer of the skin, constitutes 70-80% of it. There are 20 different types of collagen. 90% of these species are composed of type 1, type 2 and type 3. These species differ from each other in terms of structure and function. Therefore, when using collagen as a supplement, it is important that we choose the one that is suitable for our purpose.

What does a collagen supplement do?

Collagen naturally secreted from connective tissue cells; naturally begins to decrease with increasing age. Smoking, stress, malnutrition, inactivity and pollution cause a decrease in the elasticity and vitality of the skin. In this case, dryness and sagging of the skin may occur. Collagen supplements are used to prevent these situations and to make the skin lively and bright. However, there is not enough evidence that these supplements are as effective as claimed.

More scientific studies are needed.

Although there are opinions that these supplements work, there are not enough studies proven on this subject. In a study, it was seen that women using collagen supplements increased their skin elasticity and decreased wrinkles at the end of 8 weeks. In another study, it was determined that 1 gram of collagen per day reduced the dryness of the skin by 76% at the end of 12 weeks, there was a decrease in lines by 12%, and an increase in collagen by 6%. However, there is still a need for more comprehensive studies showing long-term use results.

How should we use collagen?

Collagen, which has different forms, must be in a small structure and in large quantities in order to be effective. In order to increase absorption, it should be particles smaller than 3000 daltons. 80-90% of the collagen in the body belongs to type 1, type 2 and type 3 groups. Other types of collagen are found in very low amounts, particularly in specific organs such as the heart muscle, intestinal mucosa, basement membrane, and lung. Type 1 and type 3 collagen make up 70% of the skin. Therefore, if you are going to prefer collagen for your skin, you should choose those containing type 1 and type 3 collagen. For the integrity of your hair and nails, it would be better to use type1 and type3 collagen. If you are going to use collagen for your joints, type 2 will be more suitable for you.

What should we pay attention to when using collagen?

In addition to all the features mentioned above, I can say that you should definitely consult a specialist when using collagen. It is known that collagen used as a supplement is generally obtained from chicken and cattle. Recently, the one obtained from fish has also been used more widely. However, if you are a pregnant or breastfeeding mother, you should be careful if you are allergic to chicken-beef and fish. At the same time, some collagen supplements contain zinc, selenium, vitamin C, and hyaluronic acid. It may be more beneficial to prefer these products. Collagen, which is recommended to be used after the age of 30, is recommended twice a year for 3 months between the ages of 30-50, and for 3 months a year after the age of 50.

What should we do to protect the collagen in our body?

We must have a sufficient and balanced diet.

Vitamin and mineral deficient nutrition reduces fasting collagen.

Regular exercise increases collagen production.

Do not smoke.

Protect from sun rays.

What foods contain collagen?

Meat and broth

omega3 fatty acids

green leafy vegetables

garlic

egg whites

red-colored berries such as blueberries, raspberries, blackberries

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