Diet and Nutrition 2022

Colágeno: what é, benefícios and when to use

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Colágeno: what é, benefícios and when to use
Colágeno: what é, benefícios and when to use

Collagen, or collagen, is a protein responsible for ensuring firmness and elasticity to the skin, which is produced naturally by the body, but can also be found in foods such as meat and gelatin, in moisturizing creams or food supplements in capsules or dust.

This protein is very important for keeping cells firm and united, preventing the appearance of stretch marks, wrinkles and fine lines, as well as being essential for promoting he althy hair and nails.

In addition, collagen is essential for the formation of tendons, cartilage and ligaments present in joints, preventing contact between bones and, consequently, their wear.

Key benefits

Collagen is an important protein to maintain skin firmness and the proper functioning of the body, and the main benefits of this protein are:

1. Prevents the appearance of wrinkles

Collagen is the biggest constituent of skin cells, promoting the strengthening and increasing elasticity and hydration of the skin and, therefore, helps to prevent the appearance of wrinkles and expression lines.

Some studies show that consuming collagen supplements stimulates the body to produce other proteins that also increase skin firmness and elasticity, such as elastin and fibrillin, helping to delay skin aging, reducing wrinkles and dryness.

2. Helps in the treatment of osteoarthritis

Osteoarthritis is a disease that causes inflammation, swelling and pain in the joints and occurs due to the wear and tear of cartilage, which is formed mainly by collagen, and whose function is to coat the bones, cushioning impacts and preventing contact between the bones. bones.

Overall, the amount of collagen produced by the body decreases with age, increasing the risk of developing osteoarthritis.

Some studies have shown that consuming collagen supplements helps reduce joint inflammation, in addition to stimulating the body to produce collagen, which decreases pain, being very useful in helping to treat osteoarthritis.

3. Strengthens the bones

Collagen is important to give structure and firmness to bones, keeping them strong, however, with aging, the amount of collagen in bones decreases, leaving them more fragile and less dense, which increases the risk of fractures, in addition to hindering healing.

Many studies show that collagen supplements help strengthen and increase bone density and reduce the risk of developing osteoporosis or osteopenia.

4. Increases muscle mass

Collagen is necessary to keep muscles strong and working properly and the use of collagen supplements helps to increase muscle mass and strength by promoting the synthesis of muscle proteins such as creatine, for example.

Also, collagen supplementation can be very helpful for athletes, people with sarcopenia, or to prevent muscle loss that occurs with aging.

5. Improves cardiovascular he alth

Collagen is part of the structure of arteries, promoting greater elasticity of blood vessels, which facilitates the transport of blood from the heart to the rest of the body. When there is not enough collagen in the body, the arteries can become weaker and more fragile, increasing the risk of atherosclerosis, which is a cardiovascular disease characterized by the narrowing of the arteries and that can cause a heart attack or stroke, for example.

Some studies show that taking collagen supplements improves cardiovascular he alth and helps reduce the risk of developing atherosclerosis.In addition, these supplements also increase good cholesterol, which is important for lowering the risk of cardiovascular disease.

6. Promotes he althy hair and nails

Collagen helps to promote hair and nail he alth, as it is also part of these tissues, increasing hair growth and elasticity, and nail resistance, making them stronger and he althier.

When to use

The use of collagen is indicated when signs indicating that the amount of this protein in the body is lower, which can be observed more frequently from the age of 50 onwards. Thus, some indicative signs of a lower amount of collagen are:

  • Decrease in the thickness of hair strands;
  • Increased sagging and loss of skin elasticity;
  • Emergence of wrinkles and fine lines;
  • Appearance of stretch marks;
  • Thin and dehydrated skin;
  • Decreased bone density, as in cases of osteopenia and osteoporosis;
  • Weakening of joints and ligaments.

In the presence of signs indicative of a low amount of collagen in the body, it is important to consult the doctor so that a complete evaluation can be carried out and the use of a supplement can be indicated, if necessary.

How to replenish collagen

To restore collagen and ensure all the benefits of this protein, it is important to increase the consumption of foods that are sources of collagen. However, in some cases when only the consumption of foods rich in collagen is enough, the use of supplements may be recommended by the doctor.

Collagen-rich food

A diet rich in collagen should be done by increasing the consumption of red meat, white meat or gelatin, for example, and it is also recommended to add foods rich in vitamin C, such as oranges, kiwi, pineapples, to the daily diet. or papaya, as they help to improve collagen absorption.Discover other foods rich in collagen to add to your daily diet.

Collagen Supplements

Collagen supplements can be taken in the form of capsules, tablets or powder, which must be diluted in water and taken together with lemon juice, for example, and it is important that the use of the supplement is recommended by the doctor or nutritionist.

These supplements can be purchased in pharmacies, drugstores, he alth food stores or compounding pharmacies, in the form of hydrolyzed collagen and the treatment time must be at least 9 months, with a maximum daily dose of 9 g collagen to get the benefits of this protein. See how the treatment with hydrolyzed collagen should be done.

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