Doctors' opinions on collagen: fish, marine, for joints and for drinking

Supplemented collagen (e.g. in capsules, powder or liquid) can support its synthesis in the body. Two amino acids - lysine and proline - play a key role in this process.

The effects of collagen supplementation will only be noticed with a systematic and minimum three-month treatment. It is important to be regular and use quality preparations in the correct daily dose.

The body's collagen content affects the appearance of your skin. Healthy skin, regardless of age, should be hydrated, with a healthy tone, free of imperfections and heal quickly - all of which collagen takes care of.

The servings of collagen in supplements are usually 5-10g. If taken according to the manufacturer's and doctor's recommendations, they should not harm us.

Low-quality collagen supplements can result in skin sensitisation. Furthermore, preparations used orally can lead to food allergies. Usually, adverse reactions are experienced with products of questionable origin, so it is advisable to use preparations from recognised suppliers.

There is no such thing as vegan collagen. When claiming a product, the manufacturer is not verified in any way - they can write absolutely anything on the packaging. Collagen is made up of amino acids (including proline, glycine and lysine), but providing these to the body in a plant-based supplement does not make it the protein of youth (as long as there is no research to support this).

I have not heard of such a thing as the best time of day to drink collagen. I have not seen research on this either.

Despite its size, the horse is a sensitive animal and most often needs smaller doses of medication than humans. Furthermore, many animal products may simply be harmful to humans due to different metabolic pathways.

When we talk about "collagen deficiency", what we actually mean is impaired collagen production. And poorer synthesis of the youth protein is typical of the ageing process. Sometimes, however, the impairment of these processes can occur faster than physiological norms suggest.

Collagen is the building block of many of the elements that go into joints, such as cartilage, ligaments and fascia.

Collagen in cream, or any other form applied externally, does not work as presented by manufacturers. Its molecules are too large to reach the dermis. Therefore, the effect provided by collagens in cream (moisturising or smoothing) is only temporary. However, these preparations will not support the dermis.

With a poor diet and unfavourable lifestyle (alcohol, cigarettes), it can happen that even before 30 years of age, your body is losing more collagen than it is producing. That's when deficiency symptoms can appear.

In pharmacies or online shops you will not find collagen with drug status. All preparations that contain the youth protein are dietary supplements. They are most often capsules, tablets, liquids or powders intended for the preparation of a drink.

Collagen is a substance full of amino acids that are crucial for the synthesis of keratin, the protein that forms the basis of hair structure. A collagen deficiency can lead to degeneration of the hair structure, causing brittleness and weakness. However, a regular supply of collagen to the body can improve the condition of the hair.

Choosing a specific collagen product for hair care should depend on your individual needs. If you are looking to improve the appearance of your hair, it makes sense to choose products for external use, such as lotions or hair masks. However, when you are looking for a source of amino acids essential for collagen formation, it is worth choosing hydrolysed collagen. Its effectiveness has been supported by scientific studies.

One study has shown that regularly taking 450 mg of hydrolysed egg membrane collagen over a 12-week period can improve facial skin and strengthen hair.

Collagen supplementation during pregnancy is most often not recommended. If any mothers-to-be are struggling with poor hair condition or joint pain, it is recommended that they supplement collagen through natural sources such as broth.

Breastfeeding women may want to consider supplementation with high quality, natural collagen liquid.

Supplementation of collagen during arthritis can alleviate the symptoms of the condition. But be warned, it is not a cure for the condition.

Collagen is responsible for rebuilding cartilage tissue, and also strengthens tendons.

Decline in collagen in bone, joint and skin tissues is associated with a number of factors, such as advancing age, hormonal profile, obesity, inflammation, lack of physical activity, excessive mechanical stress or joint damage.

A small dose of type 2 collagen -just 40 mg-is enough to get results in supporting the treatment of arthritis or rheumatoid arthritis (RA).

Scientific research confirms that regular use of 10g of collagen for at least six months can reduce stiffness and pain in the knee.

Collagen is a supplement known for its few potential side effects. When used according to guidelines, it should not lead to negative effects. However, pregnant women, breastfeeding mothers and people with allergies to eggs, fish or shellfish should be cautious.

One of the advantages of using collagen hydrolysates over the natural form, is their superior bioavailability, which translates into better absorption, distribution, and more efficient utilization by the human body.

The molecular mass of collagen peptides oscillates between 0.3 and 8 kDa (kilodaltons). Peptides with a lower molecular mass usually show better bioactivity compared to peptides with a higher molecular mass. For comparison, the molecular mass of natural collagen (native) is approximately 300 kDa.

The highest bioavailability is demonstrated by collagen peptides of 3.5-4.5 kDa, which have a helical structure.

Manufacturers are outdoing themselves with ideas and producing 'vege-collagen'. However, this is not real collagen, but a mixture of amino acids and peptides extracted from plants.

Collagen overdose is related to its distribution in the body. The rate of accumulation of this protein varies according to the location in the body. Collagen metabolism can be long-lasting, such as in the lens of the eye and cartilaginous structures, where the half-life is about 114 years, but it can also be very rapid, as in the Achilles tendon, where the half-life is only about 72 hours (especially after intense exercise).

Excessive amounts of collagen can lead to the formation of keloids, which are formations composed of this protein. Too much collagen can also contribute to calcification of blood vessels, which is often associated primarily with kidney disease, diabetes, hypertension and ageing.

Animal collagen carries the risk of contracting a zoonotic disease, so fish collagen is preferred.

About 3% of people worldwide are allergic to bovine collagen.

It is difficult to say definitively which form of collagen is better. The amount of scientific research comparing hydrolysed products with liophilised is negligible. Nevertheless, I am of the opinion that hydrolysed collagen may prove to be more beneficial. Better absorption by the human body is a strong argument in its favour.

Collagen supplements are most effective when they contain vitamin C or natural variations of it (for example, rosehip extract), which are better absorbed. Sometimes, the presence of vitamin C can be more crucial than the protein portion alone, as it supports the proper absorption of collagen in the body.

Collagen peptides have a beneficial effect on bone strength and bone mineral density, which is helpful in treating diseases that weaken these structures, such as osteoporosis.

As early as the age of 25, collagen production begins to decline. In contrast, after the age of 35, fibroblast activity wanes, resulting in even poorer synthesis of the youth protein.

During and after menopause, the amount of estrogen production, which is responsible for collagen production, decreases in women. For this reason, it is worth considering supplementation of this protein during these periods.

I recommend combining collagen-containing foods with flavonoids, which you will find in vegetables and fruits. Flavonoids protect the protein from degradation and increase its bioavailability.

Collagen can be added to oatmeal or desserts, but should be avoided with hot drinks because heat treatment has a negative effect on the active ingredients, such as vitamin C.

Collagen also has the potential to support muscle recovery after exercise. It helps alleviate muscle soreness resulting from muscle damage, commonly referred to as 'soreness' and technically referred to as DOMS (Delayed Onset Muscle Soreness).

When taking long-term collagen supplementation, it is important to focus attention on the other active ingredients in the supplement and their possible overdose.

Collagen has key functions in maintaining tendon elasticity and minimising the risk of sports injuries. Collagen bonds support the structural resistance of tendons to intense tension and shear forces.

Today there are no effective medicines for joint risks and conditions. Therapies focus on relieving pain, inflammation and joint stiffness. This is why it is a good idea to take care of your joints from a young age, especially if you are physically active.

Collagen has the potential to promote joint health in people with active lifestyles. The decisive aspect, however, is proper nutrition and principles related to exercise hygiene. These include correct posture, ergonomic workplace design and regular muscle relaxation exercises.