Much has been said about the collagen, of its loss, replacement and the importance of this structural protein in our body. You should know that Collagen is essential to maintain the extracellular composition (around the cells) and the conjunctive tissue, responsible for filling spaces between the cells, having defense and support functions, and contributing with the firmness of the skin and cartilage, among others functions.
According to an Endocrinologist specialized and Orthomolecular Medicine, and partner Blog Sport & Health, Dr. Saliha Mello, from the age of 30 on there is already a loss of collagen, at approximately 1% per year. We may lose collagen by several factors such as smoking, unplanned sun exposure (after all, we live in a tropical country) and by the age factor. Over the years, the fibroblasts will produce less collagen, i.e., the loss also occurs by decreased production.
So, we realize that, over time, the skin becomes more flaccid, and wrinkles appear. However, there are several types of collagen, and loss is directly related to the type of lost collagen. For example, collagen type I is present in abundance in bones and tendons. Thus, its loss is related to various joint problems such as chronic pain, arthritis, etc.
If you are one of those who regularly consume collagen in capsules, pay attention! “If you try to compensate a protein deficiency, there is no problem. When ingesting collagen, which is a protein, it suffers a digestive process in the stomach and in the rest of the digestive tract. It does not stay intact when passing through the gastrointestinal tract. Furthermore, the amount of collagen presented in the capsules is not sufficient to meet our body’s necessities. That is, the body does not absorb the collagen intact when ingested. Collagen is a protein, and every protein is a molecule too large to pass through the intestinal mucosa and be absorbed. So, they need to be broken down. And every protein is broken into amino acids. In short, what you absorb are the amino acids that constitute collagen. But not necessarily these amino acids will become collagen. It depends on what your body is most in need at the moment. For example, if the individual is with some muscle injury, the body will try to recover that muscle,” explains Dr. Mello.
And she adds: “The ideal way is to consume the collagen in the powdered version.”
The capsules have 1g (very small amount in face of what the body needs). The powdered preparations, in general, have 10g of collagen per dose. The brands recommended by Dr. Saliha Mello are: Moviment C (by Eurofarma) with 12 g of collagen per sachet, CollagenSkin (by Essential) or Colagentek (by Vitafor).
Or, if you prefer, focus on a balanced diet, and with the right nutrients, since it is possible to supply the daily requirement of collagen by following an adequate diet.
Several foods are rich in collagen, and red meat is one of them. Collagen is also found, in minor amounts, in eggs, milk, poultry and fish. In addition, the food industry uses collagen to produce several foods such as yogurt, meat (sausage, ham, etc.), gelatin, pudding, maria-mole (made of gelatin, and similar to marshmallow). But it is not because of wrinkles that one should go around eating maria-mole, okay folks?!
Gelatin is not a myth!
Gelatin is a great food to help in the collagen synthesis. The most recommended types are: light, diet or those with stevia. The best choice is the unflavored gelatin, since it does not have flavorings, artificial colorings and no added sugar or other sweeteners.
We know we need collagen to keep it all up. Then, if you feel something different in your skin and body, look for a professional to assess your diet. And hail Collagen!
