🔬 What Is Collagen and Why Is It Important?
Collagen is the most abundant protein in the human body — it accounts for all proteins! It is the main component of connective tissue: tendons, ligaments, cartilage, skin, bones — everything depends on collagen. For athletes, collagen is especially important for joint health, injury prevention and recovery after injuries.
📊 All Collagen Types — Purpose and Sources
| Type | Where It Is Found in the Body | Main Benefit | Source in Supplements | Recommended For |
|---|---|---|---|---|
| Type I | Skin, bones, tendons, ligaments | Skin elasticity, bone density, tendon strength | Beef, fish, pork | For all athletes |
| Type II | Cartilage (joints) | Joint cartilage restoration, arthritis prevention | Chicken sternal cartilage | For joint problems, after injuries |
| Type III | Muscles, blood vessels, organs | Muscle structure, blood vessel elasticity | Beef, together with type I | For muscle recovery |
| Type V | Placenta, hair, cell surfaces | Regulation of collagen fiber formation | Rarely separately | Complementing other types |
| Type X | Growth plates, bone growth | Bone formation and growth | Eggshell membrane | For young athletes, bone health |
🎯 Which Collagen Type to Choose Based on Need?
🏃 For Joints and Cartilage
Type II collagen (undenatured UC-II). It is believed that 40 mg UC-II per day is more effective than 1500 mg glucosamine for reducing joint pain. The undenatured form remains biologically active.
💪 For Tendons and Ligaments
Type I collagen hydrolysate (peptides). 15 g before training with vitamin C increases collagen synthesis in tendons. Ideally suited after injuries and preventively for those who train hard.
✨ For Skin and Beauty
Type I and III collagen (marine/fish). It has a lower molecular weight — well absorbed. There is evidence of improved skin elasticity within 4-8 weeks when taking 5-10 g per day.
🦴 For Bones
Type I collagen + calcium + vitamin D3. Collagen forms the organic bone framework on which minerals accumulate. There is evidence of improved bone density in postmenopausal women.
📋 Collagen Intake Recommendations
- Dose for joints: 10-15 g of collagen hydrolysate per day or 40 mg UC-II (undenatured type II).
- Dose for skin: 5-10 g of collagen peptides per day.
- When to take: Type I hydrolysate — 30-60 min. before training with vitamin C (improves absorption).
- What to Combine With: Vitamin C (essential for collagen synthesis), hyaluronic acid, glucosamine.
- Hydrolysate vs gelatin: Hydrolysate dissolves and is absorbed better. Gelatin is a cheaper alternative, but with poorer solubility.