Collagen is a protein that can be found in your skin, tissues and bones and is responsible for giving structure, firmness and elasticity to the skin. This protein, in fact, is a collection of various types of body proteins that, when put together, form collagen specific to a certain area and function in the body.
In addition, collagen is also very important for maintaining the integrity of muscles, ligaments, tendons and joints and can be found in foods such as meat and gelatin or capsule or sachet food supplements.
In the cosmetics industry, collagen can also be used in moisturizing creams to alleviate skin aging.
How to take collagen supplements
Collagen supplements can be taken in two different forms, most common in the market, in the form of collagen type 1 and collagen type 2. Both types have different forms and doses to be taken and different purposes and are therefore considered different supplements.
Regardless of the type of supplement, it is very important to see a physician before starting to use the supplement, as the proper dose for each problem to be treated should be well adapted.
Collagen type 1
Type 1 collagen, or hydrolyzed collagen, is a protein extracted from animal bone and cartilage such as oxen and pigs, resulting from the breakdown of protein molecules into smaller particles. This type of collagen is the most common in the body and due to its size and properties, it is better absorbed in the intestines and is used to:
- Improve the firmness of your skin;
- Strengthens your joints;
- Strengthens nails and hair;
- Helps in the treatment of osteoarthritis;
- Helps in the healing process.
The recommended dose is about 10 g, which corresponds to one bag of type 1 collagen supplement that can be taken with your meals, ideally you should associate it with vitamin C as this vitamin enhances the effects of collagen on the body. So, it is recommended you take collagen along with lemon or orange juice for example. Some supplements already include vitamin C in their composition such as Sanavita hydrolyzed collagen or Cartigen C.
It is important to remember that the dose and use should always be recommended by your doctor, because usually this type of collagen supplementation is recommended to help in the treatment of osteoarthritis.
In addition to supplementation, you can also eat a collagen-rich diet by eating foods such as red, white or gelatin meats, for example.
Collagen type 2
Type 2 collagen, or undenatured collagen, is the major component present in cartilage. It is manufactured from a process that is different from type 1 collagen, having a different presentation and properties as well. It is marketed as type 2 collagen, but can be found associated with other types such as 3 and 4.
This type of collagen is indicated in cases of diseases like:
- Autoimmune joint diseases, such as autoimmune osteoarthritis;
- Inflammation of your joints;
- Cartilage injury;
- Rheumatoid arthritis.
In these diseases, the body itself recognizes the collagen in the joints as a foreign protein and produces cartilage-destroying enzymes, and as a consequence, the symptoms of these diseases arise.
So, one way to help the body replenish lost collagen in the cartilage and, especially, alleviate symptoms, is the use of type 2 collagen supplements, which reduces inflammation in cases of osteoarthritis and rheumatism and improving the health of your joints.
This type of collagen is taken at a lower dose than type 1 collagen of approximately 40 mg capsule once a day, ideally fasting.