When it comes to the role of collagen, everyone will think of "anti-wrinkle" and "anti-aging". Collagen constitutes about 70% of the skin tissue in our body. As we age, our body produces less and less collagen.
According to statistics, starting from the age of 30, our body will lose about 1% of collagen every year. In addition, bad diet, living habits, sun exposure, pollution and other environmental factors will accelerate the loss of collagen.
But if we want to supplement collagen, we must first figure out: the types of collagen in the human body, and the specific roles of different types. Supplement as needed according to your own situation.
If the loss of collagen is too fast, you will obviously find that your skin is getting worse, lose its luster and looseness, and often painful cartilage joints. Therefore, supplementing collagen has become the ultimate pursuit in the battle of "anti-aging".
There are three main types of collagen in the human body:
Type I (existing in the skin, tendons, bones, ligaments): It supports the skin and makes the skin look plump.
Type II (present in cartilage): Help maintain and repair the connective tissue of the body.
Type III (the main component of reticular fibers, around Type I): Build the elasticity of the skin, blood vessels and various organs.
If you want to "anti-aging, restore skin elasticity, reduce dryness, and repair fine lines", you need to focus on supplementing type I and type III collagen.
If you want to "relieve joint pain and repair cartilage damage", you need to focus on supplementing type II collagen.
There are generally two common ways to replenish collagen: eating "food" rich in collagen or "health products" with collagen extracts.
But health care products ≠ drugs, no prescription is needed, and the control is not strict. There are a lot of bargains for refills, and reliable products are expensive and hard to find. Many black-hearted manufacturers even add exogenous hormones such as "estrogen" to "enhance the effect", and long-term consumption will increase the risk of endocrine disorders.
To be safe, I would recommend eating natural, collagen-rich foods.
So there are so many foods and health products that claim to supplement collagen on the Internet. How should I choose to avoid minefields and rumors? Then look down.
Bone soup is rich in calcium, magnesium, phosphorus, collagen, glucosamine, chondroitin, amino acids and other nutrients, which can promote collagen synthesis in the body. However, if the raw materials, cooking methods, and quality of the bone broth are different, the effect will be huge.
For example, oxtail bones are mainly rich in type I and Type III Collagen, which is good for skin health, bone support and muscle recovery. The collagen in slow-cooked bone broth is more complete, and it is easier to absorb with enough acidic minerals such as vinegar/wine.
In short, choose fresh ones, eat different ingredients, cook oxtail soup/salmon soup/chicken soup/pork bone soup in turns and drink it every day.
Fish is rich in type I collagen. Studies have shown that marine Fish Collagen has the same structure as human collagen and is the best collagen to absorb. Many expensive collagen peptide products on the market use fish skin as raw material
Chicken cartilage is rich in type II collagen, which can help joint cartilage to stay healthy. Studies have proved that collagen extracts from chicken neck and cartilage can treat arthritis
1) It is best to have a professional research team to choose brand and reputation.
2) Choose high-quality raw materials, the collagen molecules of fish extract are smaller and easier to absorb.
3) Depending on the extraction method, hydrolyzed collagen with dipeptide (Hydroxyproline) is the best.
4) Depending on the dosage form and dosage, collagen peptide powder is the best. The capsule capacity is limited and requires a lot of swallowing to be effective. Drinks/gummy often add chemicals and flavors to enhance the taste and flavor. Under a normal diet, the daily intake of collagen powder is generally 1-3g.
5) According to the side formula, supplements with vitamin C can promote collagen synthesis better.