All about collagen
Collagen, a miracle solution for everyone? In the cosmetics sector, it's a beneficial product for skin, nails and hair.
In the health and sports sector, it's a protein that prevents tendonitis, improves ligaments and joints, strengthens bones, and so on.
But how do you take it, and how much? What type of collagen do I need? Here, we answer all your questions!
What is collagen?
Collagen is a powerful protein produced naturally by the body, and is THE most abundant protein. It is the main structure of your cells and tissues, providing strength and support to your body. It plays a key role in your skin, hair, bones, tendons, ligaments, blood vessels and cartilage.
A good collagen content keeps your joints healthy, protects your kidneys and keeps your cardiovascular system working properly.
Collagen is generally found in gelatin. Gelatin is produced from animal collagen, generally extracted from the bones, skin and connective tissues of animals such as cows and pigs. It's a product that's rarely consumed, which is why collagen supplementation can be practical and even better tasting!
Which collagen to take?
Types of collagen:
There are different types of collagen, each fulfilling very specific functions. From type I collagen, dominant in your skin, nails, hair and bones, to type II collagen, essential for your joint cartilage, each variety plays a crucial role in maintaining your health and bodily functions.
Collagen types are diverse, and each plays a specific role in maintaining your body's structure and various tissues.
Here are the main types of collagen:
Type I collagen:
This is the most abundant type of collagen in your body. It's found mainly in your skin, bones, tendons and ligaments. It ensures the strength and solidity of your tissues.
Type II collagen:
This type of collagen is present in large quantities in your cartilage. It gives cartilage its structure and resilience, which is essential for your joints.
Type III collagen:
Present in association with type I collagen, it is found in your connective tissues, such as your blood vessels and internal organs. It contributes to the suppleness and elasticity of these tissues.
What are the benefits of collagen?
Firmer, smoother skin:
Imagine smooth, radiant, hydrated skin. Type I collagen, a major constituent of the skin, offers this promise. Unfortunately, its production declines with age, leading to the appearance of signs of aging. However, collagen supplementation can help restore and maintain your skin's youthful appearance. So what are you waiting for? What are you waiting for to add it to your beauty routine?
Longer hair and nails:
In addition to its effects on your skin, collagen can also help strengthen your nails and hair, making them less fragile and brittle. No need to buy a multitude of nail and hair care products, you've got an all-in-one product at your fingertips!
Less cellulite:
Cellulite, often associated with inflammation and fat accumulation in the body, is a real headache to get rid of. Collagen, by preserving your skin's elasticity and hydration, offers a natural solution to alleviate this effect. So, are you ready to show off your beautiful legs this summer?
No more joint pain:
When you're active or getting on in years, joint flexibility and mobility are essential for a dynamic, high-performance body. When collagen production declines, joints become stiff and fragile. With type II collagen supplementation, you can bring significant relief by restoring your joint health. All the more reason to take up sport at any age!
Develop your muscles:
Beyond the joints, collagen also plays a crucial role in your muscle structure. The amino acids present in collagen promote muscle anabolism, meaning your body doesn't draw energy from your muscles, providing valuable support for muscle development and recovery. And, yes, protein isn't just found in whey!
Strengthen your bones:
Collagen is an essential component of your bone structure. By strengthening your bones, it can help reduce the risk of injury and maintain good bone health throughout your life. A good alternative for those who rarely consume calcium!
Support your tendons and ligaments:
Your tendons and ligaments are essential for your body's stability and mobility. Collagen helps maintain the strength and integrity of your tissues, which can prevent injury and promote faster recovery. So don't worry about your tendons, and do your best PR during your workout!
Improve your cardiovascular health:
Collagen is present in the walls of your blood vessels, contributing to their structure and elasticity. By supporting the health of your blood vessels, collagen promotes optimal circulation, reducing the risk of cardiovascular disease. I can see why you need to skip your cardio!
Is it good to take collagen every day?
It's generally considered safe to take collagen every day, especially if you feel the health benefits. Many people take collagen supplements daily to support the health of their skin, joints, bones and so on.
You can take it at any time of the day - in the morning, when you wake up, during your workout or before going to bed - the choice is yours! For example, Collagen Max from Superset Nutrition contains 7 g per 200 ml of water.
However, it's always important to consult a health professional before starting any new supplement, to avoid allergic reactions.
How can you stimulate collagen production?
Vitamin C emerges as a valuable ally, stimulating collagen synthesis and promoting the formation of essential enzymes.
By including vitamin C-rich sources in your diet, such as citrus fruits, kiwis and yellow peppers, you can naturally support the health of your collagen.
What are collagen peptides or hydrolyzed collagen?
Collagen peptides are smaller fragments of collagen, resulting from the enzymatic breakdown of collagen. These peptides are generally more bioavailable than non-decomposed collagen, meaning they are better absorbed by your body.
They offer improved bioavailability, which means collagen peptides are more easily absorbed and utilized by your body. They can be more effective in supporting the health of your skin, joints and other tissues, as collagen peptides are already partially broken down and ready for absorption.
Bovine or marine collagen?
The choice between collagen and marine collagen depends on a number of factors, including your personal preferences and specific health needs.
Bovine collagen:
Traditional collagen is generally derived from the connective tissues of animals, such as cows or pigs. It can be extracted from skin, bone, cartilage or other parts of the animal.
Benefits:
- Abundant source of type I, II and III collagen, which are important for the health of your skin, hair, nails, bones and joints.
- Available in various forms, such as powder, capsules or beverages, for convenient use.
- Suitable for most diets, except vegan and vegetarian.
Marine Collagen:
Marine collagen is extracted from fish tissue, such as skins and scales. It is often touted for its bioavailability and structural similarity to human collagen.
Benefits :
- Source of type I collagen, similar to that found in your skin and bones.
- May be better tolerated by those sensitive to mammalian-derived collagen.
- Often contains specific amino acids, such as glycine and proline, which are important for your collagen production and skin health.
Whether you're looking to improve the appearance of your skin, strengthen your joints for better sports performance, or simply support your overall health, collagen can be a valuable ally. With a clear understanding of its benefits and different forms, you can make informed decisions to incorporate collagen into your daily routine and achieve your health and wellness goals.
