Collagen

Collagen — is a structural protein that forms the basis of the connective tissues in the body.

It provides strength and elasticity to the skin, tendons, ligaments, bones, and blood vessels.

With age, collagen production decreases, which manifests as wrinkles, joint pain, and deterioration of hair and nails.

Maintaining adequate levels of collagen is important for both appearance and overall health, especially under high physical or age-related stress.

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).

Symptoms and Consequences of Deficiency

• loss of skin elasticity, premature appearance of wrinkles;
• joint pain, reduced mobility;
• brittleness of hair and nails;
• slow recovery after injuries;
• weakening of bones, increased risk of fractures.

Collagen deficiency can be associated with age, stress, smoking, excess sugar in the diet, and lack of vitamin C.

Possible Risks of Excess and Their Manifestations

• abdominal bloating, constipation, or diarrhea;
• allergic reactions (itching, rash, swelling);
• hypercalcemia when consuming supplements based on marine collagen;
• heaviness in the stomach, especially when dietary habits are disrupted;
• increased kidney load with prolonged intake of high doses.

To minimize risks, it is recommended to start with low doses (2.5–5 g) and gradually increase if necessary.

Individuals with chronic diseases or allergies should consult a doctor before starting collagen supplementation.