Collagen is real building material for our skin, hair, joints and the whole body. It is often called “protein of youth”, because it is he who provides skin elasticity, joint health and hair strength.
But does everyone really need to take it additionally? In what form does it work best? And how much collagen is needed for youth and health? Let's find out!
🔬 What is collagen and why is it important?
Collagen is fibrillar protein, which is about 30% of all body proteins. He is the basis of connective tissues – skin, joints, cartilage, ligaments, blood vessels, muscles and even teeth.
📌 Main functions of collagen:
✔️ Skin elasticity and firmness – prevents wrinkles and sagging.
✔️ Joint health – promotes their mobility and reduces pain.
✔️ Bone strength – reduces the risk of osteoporosis.
✔️ Healthy hair and nails – strengthens and prevents brittleness.
✔️ Improves the condition of blood vessels – reduces the risk of cardiovascular diseases.
🧐 However, after 25 years of age, collagen production begins to decline, and after 40, it drops sharply. This leads to loss of skin elasticity, joint pain, brittle hair and nails.
👨⚕️ Who needs extra collagen?
Supplementing with collagen can be beneficial for many people.
💎 Collagen is beneficial if you have:
✔️ Wrinkles, dryness and loss of skin elasticity – after 30 years he helps to stay young.
✔️ Joint pain, arthritis, osteochondrosis – contributes to restoration of cartilage tissue.
✔️ Brittle nails and hair – collagen helps make them stronger.
✔️ Intense physical activity – necessary for athletes and active people.
✔️ Postpartum period or weight loss – skin faster is being restored after stretching.
✔️ Dry and aging skin – helps to maintain moisturizes and smoothes wrinkles.
💡 However, not everyone needs to take collagen supplements. If you are not deficient and eat a healthy diet, your body will produce it on its own.
🥩 What foods help produce collagen?
For the body synthesized collagen himself, you need:
✅ Protein products – meat, fish, eggs, legumes.
✅ Vitamin C – citrus fruits, berries, bell peppers, broccoli.
✅ Copper – nuts, seeds, cocoa.
✅ Zinc – seafood, pumpkin seeds, beef.
✅ Hyaluronic acid – bone broths, soy.
💡 Important: if the diet lacks these components, the body begins to lose collagen faster.
💊 Types of collagen: which one is better to take?
There is several types of collagen, and each of them has its own functions:
1️⃣ Type I – for skin, hair, nails, ligaments (fish collagen).
2️⃣ Type II – for joints and cartilage (beef collagen).
3️⃣ Type III – for blood vessels, muscles, internal organs.
💡 Fish (marine) collagen is best suited for youthful skin.
🆚 Natural or hydrolyzed collagen?
🔹 Natural (gelatin, broths) – less digestible because large molecules need to be broken down.
🔹 Hydrolyzed (collagen peptides) – small molecules are quickly absorbed into the body.
✅ The most effective option – hydrolyzed collagen in the form of peptides.
💧 Collagen in powder, capsules or ampoules – what to choose?
Collagen is available in in various forms:
🔸 Powder – easily digestible, convenient for adding to drinks.
🔸 Capsules/tablets – convenient format, but you need to take a larger quantity.
🔸 Liquid collagen (ampoules) – quickly absorbed, often contains vitamins.
🔸 Chewing candies – less effective due to low concentration.
💡 The best choice is hydrolyzed collagen in powder or liquid form with vitamin C.
📊 How much collagen should you take?
✅ For youthful skin – 5-10 g per day.
✅ For joints and ligaments – 10-15 g per day.
✅ For hair and nails – 5-10 g per day.
💡 Collagen needs to be taken regularly for at least 2-3 months to see the effect.
🚫 Myths about collagen
❌ “Collagen doesn’t work, it’s marketing” – research confirms that hydrolyzed collagen is digestible and improves the condition of the skin and joints.
❌ “Enough to eat jellied meat” – gelatin contains collagen, but in smaller quantities.
❌ “Collagen can only be obtained from food” – supplements really help with a deficiency.
🔎 Conclusions: is it worth taking collagen?
✔️ Collagen is the key to youthful skin, healthy joints and beautiful hair.
✔️ Its production decreases with age, so after 30 years an additional dose may be useful.
✔️ Works best hydrolyzed collagen (peptides) in powder or liquid form.
✔️ For assimilation you need vitamin C, and the course of treatment should last at least 2-3 months.
✨ If you want to maintain youth, health and beauty, Start taking care of your collagen now! 💖