Collagen: a daily ally or a practice to be moderated?
Collagen, a key protein in our bodies, has become the flagship dietary supplement of recent years. Promised for its miraculous effects on skin, joints, and even hair, it nevertheless raises questions: is it really necessary to incorporate it into our daily lives? Let's explore this topic in depth.
What is collagen and why is it essential?
Collagen makes up about 30% of our body's total protein, forming an essential structure for skin, bones, tendons, muscles, and ligaments. In other words, it acts as the "glue" that holds the body together. With age, collagen production naturally declines. This process begins in our twenties and becomes more noticeable in our forties. The result: less elastic skin, deeper wrinkles, and sometimes painful joints.
What are the different types of collagen?
Collagen comes in several forms, called types. Here are the main ones:
Type I: Most abundant, ideal for skin, hair and bones.
Type II: Mainly present in cartilage, it is recommended for joint pain.
Type III: Essential for organs and blood vessel walls.
The benefits of collagen supplements.
Taking collagen supplements is widely recognized for its many benefits. According to scientific studies, collagen contributes to the reduction of wrinkles, improved skin hydration, and improved skin elasticity. It also helps reduce joint pain, particularly that associated with osteoarthritis. Finally, it promotes increased muscle mass, particularly in older adults.
Furthermore, marine collagen, which is extracted from fish, is distinguished by its high bioavailability. This characteristic allows the body to absorb and use it efficiently.
Should you consume collagen every day?
Expert opinions vary. Some recommend daily consumption in powder, capsule, or liquid form, especially for the elderly or athletes. A dose of around 10 grams per day for three months is often cited as optimal for observing visible effects. However, it is crucial to adhere to dosage guidelines and consult a doctor before starting supplementation, especially if you have allergies or pre-existing medical conditions.
Limits and controversies
Despite its success, collagen is not without controversy:
Transformation in the body: When ingested, collagen is broken down into amino acids, just like any protein. Therefore, there is no guarantee that these amino acids will be used to rebuild collagen.
Lack of solid studies: Although promising, many collagen clinical trials are funded by manufacturers, which may call their objectivity into question.
Did you know that the body can produce collagen through a nutrient-rich diet? Here are some key foods:
Vitamin C: Present in citrus fruits, it is essential for the synthesis of collagen.
Proteins: Meat, fish, eggs and legumes provide the necessary amino acids.
Zinc: An essential trace mineral, found in seeds, nuts, and shellfish.
Collagen is undoubtedly a valuable aid in maintaining radiant skin and strong joints, especially as we age. However, it is essential to approach it with caution, respecting the doses and prioritizing medical advice.
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