Gli integratori di collagene possono migliorare la tua salute?

What is collagen?

Collagen is a crucial protein your body makes to give structural support, strength and elasticity to your skin, tendons and bones.

It's basically the glue that holds your body together, and accounts for around 30% of its natural protein. Your body creates collagen by combining amino acids - glycine and proline - with other essential nutrients such as vitamin C, zinc and copper.

Collagen has many uses in medicine, surgical practices, food and cosmetics. It's considered by some a wonder ingredient, due to its range of benefits - from reducing wrinkles to enhancing bone health.

There are around 28 different types of collagen in your body. The most common types are I, II, III, IV and V.

Interest in collagen supplements is growing, with people looking beyond mere skin benefits, and towards potential ways to support healthy ageing.

Dr David M. Brady, Chief Medical Officer, Designs for Health, Florida, USA says the type of collagen found in supplements depends on the form and source.

The three main types of collagen supplements are:

• Hydrolysed collagen (collagen peptides) - from animals such as cows, pigs, chickens, and fish.

• Undenatured collagen is unprocessed and extracted from chicken breastbone cartilage.

• Gelatine is a gelling agent derived from cooked animal collagen.

Research suggests that hydrolysed collagen - which is broken down into an easily digestible form - may be the most effective type of supplement.

This comes in a variety of forms, including:

• Powders.

• Capsules.

• Drinks.

• Gummies.

Because of its low molecular weight, hydrolysed collagen can be quickly digested and absorbed into your bloodstream. You can mix it into your favourite foods and drinks, or take it on its own.

Collagen supplements are extracted from two main sources - natural materials such as animals or plants, or genetically modified organisms. Most, however, are sourced from animals.

The most common types are:

• Marine collagen - from the skin, scales and bones of sea creatures such as fish, jellyfish, and sponges. It contains high amounts of types I and III.

• Bovine collagen - from the skin, tendons and cartilage of cows. It too contains collagen types I and III. Although it's more affordable, your body doesn't absorb it as well as marine collagen.

• Porcine collagen - from the skin and bones of pigs. A less common form, it contains collagen types I and III.

• Chicken collagen - from the breastbone cartilage and skin of chickens. It contains collagen type II.

The ideal dosage for collagen supplements depends on whether you want to improve joint health, fortify bones, boost muscle strength or enhance your skin. Collagen supplements usually include a recommended daily dosage on the packaging label.

However, studies found that the following doses were safe, effective and shown to have the following benefits:

Hydrolysed collagen

• 1/2 a teaspoon (2.5 grams) per day may benefit joint pain, skin health, and hydration.

• 1 teaspoon (5 grams) per day may improve bone density if you are osteopenic and postmenopausal.

• 3 teaspoons (15 grams) per day may improve muscle mass with resistance training.

Undenatured collagen

• Up to 40 milligrams per day may improve joint health.

Gelatine

This is not considered a standalone supplement - it's more common as a food ingredient.

According to Brady, collagen supplements have been shown to support skin, nails, bone, and joint health. While studies have shown positive effects from taking collagen supplements, research is still ongoing. Many collagen supplement manufacturers usually advise taking them for at least 12 weeks to benefit from noticeable results.

The most reliable way to support your body's natural collagen levels is to focus on a balanced diet rich in the nutrients it needs.

Foods that help your body produce collagen include:

• Protein sources: chicken, beef, fish, pork, eggs, Greek yoghurt, cottage cheese, beans.

• Vitamin C sources: citrus fruits, strawberries, potatoes, peppers, broccoli.

• Gelatine products: foods made by boiling animal skin, tendons and ligaments - for example, bone broth.