Collagen

The main protein of connective tissue, it provides elasticity to the skin and joints. In case of deficiency — skin sagging, joint pain, brittleness of nails. It is prescribed to improve the condition of the skin, joints, bones, and in cases of age-related changes.

Content

Beginning
Beneficial Properties
Daily Requirement and Sources
Possible forms and their learnability
Symptoms and Consequences of Deficiency
Possible Risks of Excess and Their Manifestations

RDA, г - g

Men	2.50
Women	2.50
Pregnant	2.50
Children, aged 4-8	2.50
Doctors recommend	5
Therapeutic dose	15

Beneficial Properties

supports skin firmness and elasticity;
strengthens joints and reduces the risk of inflammation and injuries;
increases bone strength and decreases the risk of fractures;
improves the condition of hair and nails, reducing brittleness;
promotes tissue healing after injuries.

Daily Requirement and Sources

The recommended daily dose of collagen depends on goals and health status:

for maintaining skin, hair, and nails — 2.5–5 g;
during active loads and tissue recovery — 10–15 g;
the maximum safe limit — up to 25 g per day.

Sources of collagen:

animal products: skin and cartilage from chicken, beef bones, meat broths;
fish: skin and bones of sea fish, especially salmon;
eggs: egg white and yolk contain amino acids necessary for collagen synthesis;
supporting nutrients: vitamin C (citrus fruits, cabbage), zinc, copper, amino acids (glycine, proline, lysine).

Possible forms and their learnability

Nutrient forms are listed from best to worst:

Hydrolyzed collagen (collagen peptides). The most absorbable and effective form is collagen already broken down into short peptides. It is well absorbed, stimulates the synthesis of its own collagen, and improves the condition of the skin, joints, hair, and ligaments.

Native (undivided) type II collagen. Not used as a source of amino acids, but has immunomodulatory effects - reduces inflammation in the joints (for example, in arthritis). Effective in small doses, but works differently than peptides.

Gelatin (partially hydrolyzed collagen). Less digestible than peptides, requires digestion, but still provides amino acids — proline, glycine, hydroxyproline. Suitable for supporting ligaments and digestion, but inferior in bioavailability.

Whole collagen (in broth, bone extracts). Poorly digestible form, requires prolonged breakdown by digestive enzymes. May be useful as an additional source of protein, but ineffective in cases of severe deficiency or for therapeutic purposes.