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Collagen for joints and ligaments

Collagen is a fibrillar protein called special. It is the main component of all connective tissues. Thanks to the strong collagen fibers, tendons, joints, cartilage, dermis, ligaments, muscles and bones stretched, and at high physical activity eliminates the risk of rupture. For the skin this protein plays a lesser role. He is responsible for the preservation of youth and health of the epidermis. The role of the body is not limited to these functions, and the number must be maintained in the desired normal.

Supplements for joints: Collagen/Gelatin, research

The importance of collagen for the human body

This protein is responsible for:

  • the growth of new cells in connective tissues;
  • the water retention cells;
  • the structure and connection of cells in a single unit;
  • elasticity relations;
  • preventing such age-related skin changes, as laxity, sagging, wrinkles.

The importance for athletes

Increased physical loads experienced by athletes, greatly increases the importance of sufficient amounts of collagen in their body. For sports it is particularly important that this component of connective tissues:

  • helps to strengthen bones, ligaments and joints;
  • reduces risk of injury;
  • prevents the thinning of the cartilage tissue;
  • makes ligaments, tendons and muscles elastic.

This protein is particularly important for bodybuilders, weightlifters, powerlifters having injuries who experience discomfort (pain, crepitation, limitation of motion) under loads in the joints, cartilages, and ligaments.

The process of synthesis of collagen in the body

The composition of the collagen fibers, as well as any protein are amino acids, the main ones are hydroxylysine and hydroxyproline. Essential to synthesis is the substance in the body:

  1. sulfur, zinc, copper, silicon and iron;
  2. vitamins A, C, E, D, and F;
  3. lutein, anthocyanidins.

The first contribute to the process of synthesis, the second normalization of collagen, and still others the strengthening of its fibers.

What foods contribute to the synthesis process?

This particular protein is impossible to get intact from the outside, i.e., eating some food, he is only synthesized in the body. And that it was produced in sufficient quantity in the diet must be present products that much:

  • proteins, having in its composition required for the production of collagen amino acids;
  • minerals, special nutrients, vitamins, which provide the process of synthesis and normal functionof collagen.

Essential amino acids contained in seaweed, eggs, legumes, wheat germ, oily marine fish, like salmon, chicken and Turkey meat, dairy products.

To vitamins F and E allows vegetable oil, groups D, and a liver of animals, birds, fish, and fish oil, C — almost all vegetables, fruit, citrus, blueberries, greens.

Red vegetables (beets and others) contain a lot of silicon; meat, beef liver, tongue, green apples, and whole grains — iron; and the yolk of a chicken egg is sulfur; wheat germ and yeast — zinc; seafood, and legumes — copper.

Green tea and blueberries are rich in anthocyanidins, and spinach — lutein.

Collagen supplements

Добавки с коллагеном

To remedy the lack of this particular fibrous protein intake of food is difficult. To secure it in the desired body quantity to consume it in Supplement form. They are represented by three types of collagen.

Animal

Derived from such parts of cattle, as the joints, tendons, skin. This type of collagen is considered one of the most affordable, but not has good digestibility. It does not penetrate into the cells of the body through the epidermis and are not recommended for use in the production of supplements, and cosmetics that improve the condition of nails, hair and skin. This collagen is undesirable in the production of cartilage tissue regenerating gels, ointments, cream.

Sea

Obtained from bones and skin of marine fish. He has a good degree of accessibility, a fairly affordable cost. Its main disadvantage is that in many people it causes intolerance.

Vegetable

Highly absorbable and safe. The main source for the production is wheat and other plant species. The downside is the high cost that makes it not quite available.

Collagen can be taken topically and orally. Cream and gel out when there are problems with the dermis, pain in the joints. For the prevention and treatment of various diseases of the ligaments, joints, cartilage are recommended to take supplements inside.

Gelatin

A substance that is known to many under the name "gelatin" is a product of the process of denaturation — the destruction of relationships inside protein amino acids under thermal effects, and is hydrolyzed collagen. The source for obtaining this product has the highest quality and is as pre-processing, and the continuous drying process.

The main feature of gelatin (hydrolyzed collagen)is a good degree of accessibility. It is absorbed into the intestine from the digestive tract (gastrointestinal tract). Its effect is that it strengthens bones, ligaments, tendons, helps to restore cartilage.

The daily rate

The person who goes in for sports, to not have problems with the musculoskeletal system, it is enough to consume daily up to 2 g of gelatin, and the athlete — about 5 grams. If a person on a regular basis is at the gym, lifting more weight that the recommended dosage must be increased, taking up to 10 grams. Industrial supplements to take in accordance with the enclosed instructions. As a rule, the dosage is 5-6 grams.

Which is better — industrial or gelatin supplements?

The answer to this question cannot be unambiguous. All individually. Industrial additives are much more expensive than regular gelatin. However, when comparing these two products, it should be noted that in the present industrial additives and other components such as minerals, vitamins, which stimulate the production of collagen.

Therefore, the choice of which form to flow the collagen in the body is dependent on the requirements of human nutrition. If you take this protein in the form of gelatin, care must be taken to ensure the presence in the diet products that contains all the necessary for the synthesis, strengthen, support the normal function of collagen fibers.

Gelatin or collagen? Supplements for joints are not working?

Prevention is better than cure

Most importantly, remember that the key to good health and prevent the development of problems that are associated with connective tissue diseases is the intake of collagen, the use of recommended for active development of products. To avoid the loss of elasticity and firmness of the cartilage, joints, muscles, tendons allows for clear compliance with the use of collagen (gelatin). This is especially true of those who are active in sports. Their body needs this protein greatly more than the average person.