What are the effective inoculation methods and foods for collagen? Detailed explanation of the relationship with female hormones
Are you worried about the signs of aging in your 40s? Wrinkles, sagging, lack of firmness, and other skin aging issues that many women in their 40s and beyond face. I will explain how collagen, which has an image of being good for the skin, actually reaches the skin. It also introduces the close relationship between collagen and female hormones and herbal medicines that regulate female hormones. If you are concerned about aging skin or want to know how to effectively take collagen, please read this article to the end. Find out in this article
- Benefits of collagen and how to take it
- Foods rich in collagen and intake
- Chinese herbal medicine that adjusts female hormones closely related to collagen
What is collagen
Collagen is a fibrous protein that makes up tissues such as human skin, tendons, and cartilage . It accounts for about 30% of the protein in the body, 40% of which is said to exist in the skin. Estrogen, one of the female hormones, promotes the production of collagen in the skin, creating firmness and luster in the skin. If female hormones are insufficient, collagen production will not go well, so it is important to adjust female hormones using Chinese medicine as needed for collagen production.
Effects of collagen
Collagen has a strong image of being good for the skin, but how does it actually work? A decrease in collagen is said to lead not only to skin sagging and wrinkles, but also to arthritis, osteoporosis, arteriosclerosis, and eye strain. As you can see from the image, collagen supports the skin and creates firmness. It also helps fix calcium in bones and acts like a lubricating oil in the cartilage of joints. It also heals wounds in the walls of blood vessels and promotes healthy eyes, nails and hair.
How to take collagen effectively
Here, we will tell you how to take collagen effectively. It's a shame that you didn't get enough collagen even though you were conscious of it. We will introduce when and how much should be taken, and whether it is necessary to take it in combination with something else.
Suggested intake of collagen
Although the Japanese dietary intake standard does not set a reference value for collagen, it is said that it is necessary to take in about 5 to 10 g of collagen per day . Collagen, which is a macromolecule, is unlikely to reach the skin as it is when ingested, and is absorbed after being broken down into amino acids and peptides that make up collagen1). When fish-derived collagen peptide was ingested at different doses of 2.5g/day, 5g/day, and 10g/day, an increase in the moisture content of the stratum corneum was observed as the intake increased, and side effects were reported at 10g/day. 1). From this, it is considered appropriate to take about 10 g per day.
When Should I Take Collagen?
When ingesting collagen in the form of nutritional drinks or supplements, it is recommended to drink it before going to bed. The human body secretes growth hormone while sleeping, and skin and muscles are made. It is a good idea to match it with the time when growth hormone is most secreted from 22:00 to around 2:00 the next day, which is called the golden time of your skin. However, collagen disappears in about 24 hours after being absorbed by the body, so it is important to continue to take it every day without overdoing it.
Take with Vitamin C and Iron
Collagen is resynthesized into collagen after being absorbed as amino acids and collagen peptides. Vitamin C and iron help the body to synthesize collagen. Kiwis, strawberries, and broccoli are rich in vitamin C. The recommended intake for adult women is 100 mg per day 2). Iron is abundant in liver, clams, and spinach. The guideline for iron intake differs depending on whether or not you are menstruating. If you are menstruating, you should take 10.5 mg a day, and if you are not menstruating, you should take 6.5 mg a day.
take with proline
Proline is one of the non-essential amino acids that make up collagen. Therefore, it can be said that it is always included in foods that contain a lot of collagen, such as gelatin and meat tendons. Proline is converted to hydroxyproline by vitamin C and iron in the body, which stabilizes the structure of collagen. It is also known that peptides containing hydroxyproline promote proliferation of skin fibroblasts and increase hyaluronic acid production1).
take amino acids before bed
As mentioned earlier, human beings secrete growth hormone while sleeping, and skin and muscles are made. It would be nice to take amino acids that help it before going to bed. For example , γ-aminobutyric acid called GABA and glycine have a relaxing effect and work to support sound sleep. The effect lasts for about 1-2 hours, so it is recommended to take it before going to bed. If you take these as a "meal" before going to bed, digestive activity will interfere with restful sleep, so it is better to take them as supplements.
What foods contain a lot of collagen?
Foods that contain a lot of collagen are mainly divided into animal foods and marine foods. Animal foods include chicken wings, chicken bones, pig feet, and beef tendons. Marine foods include shark fins, flatfish, fish skins, and eels. In addition, there is gelatin as a food made by heat-processing animal collagen. Gelatin is absorbed faster than collagen contained in food, so you can easily take collagen by mixing it with drinks or using jelly.
Also read the following articles → Diet and nutrition necessary for the menopausal generation in their 40s and 50s
What happens if you take too much collagen?
Collagen is said to be good for the skin, but you need to be careful not to take too much. Foods that contain a lot of collagen have in common that they also contain a lot of lipids . If you are too conscious of collagen and continue to eat excess lipid without knowing it, it will be accumulated as fat in your body. In addition, excessive sebum secretion can cause acne, and the digestive process can put a strain on the liver and kidneys. While keeping the appropriate amount, try to eat a meal that is not biased towards one ingredient.
Let's adjust female hormones with Chinese medicine and help collagen production
I have introduced how to take collagen, but estrogen, which is one of the female hormones, is important for it to be absorbed into the body and to exert its effect. Here, we will tell you about herbal medicines that are effective for adjusting female hormones and how to purchase them.
Recommended herbal medicine
In general, herbal medicine has the effect of improving the physical condition and leading the female hormones to the correct balance by improving the physical condition rather than directly acting on the female hormones. Tokishakuyakusan, kamishoyosan, and keishibukuryogan, known as the “three major gynecological prescriptions,” are frequently used herbal medicines 3). These are known to be effective in improving menstrual disorders, menopausal disorders, swelling, and physical and mental disorders caused by female hormone disturbances and decreases. These symptoms themselves become stressful and cause further disturbance of female hormones, but by improving these symptoms with Kampo medicine, it is expected to have the effect of regulating female hormones. For this reason, it is important to take Chinese herbal medicines that match your physical constitution, but in addition to the three major Chinese medicines, saiko-karyukotsu-oyakito and kamikihito are also used depending on your constitution and current concerns. There is also, you can see that it is difficult to choose Kampo medicine by yourself from many Kampo medicines.
▼ You can consult Kampo on LINE
Click here for a free consultation supervised by a doctor
You can receive a medical interview supervised by a doctor for free on LINE
There is a recommended service for those who do not know which herbal medicine is suitable for them or who do not have time to go to the hospital. At “canvas”, you can use LINE to consult for free about worries unique to women. In addition, under the supervision of a doctor, a pharmacist will introduce Chinese herbal medicines that suit your physical constitution and concerns. You can purchase high-quality herbal medicines that are prescribed at Chinese medicine pharmacies at a reasonable price. Also, if you use a regular delivery service, the medicine will be delivered to your home before it runs out, and shipping is free anywhere in the country. The interview is free, so if you are interested, please do it.
We all experience wrinkles and wrinkles as we age. Collagen, which is said to be good for skin and beauty, does not act directly on the skin, but is absorbed in the form of small amino acids and peptides and resynthesized in the body. It is known that in addition to vitamin C and iron, female hormones are also greatly involved in the production of collagen in the body . Take a look at your daily life while effectively ingesting collagen through supplements and a well-balanced diet.
1) Hiroki Ohara, et al., ``Improving effect of collagen peptide oral intake on stratum corneum moisture content,'' Journal of the Japan Society for Food Science and Technology, Vol. 56, No. 3, 2009 https://www.jstage.jst.go.jp/ article/nskkk/56/3/56_3_137/_pdf
2) Ministry of Health, Labor and Welfare, “Dietary Reference Intakes for Japanese (2020 edition)”, 2020 https://www.mhlw.go.jp/content/10904750/000586554.pdf
3) Japan Society of Obstetrics and Gynecology, “Obstetrics and Gynecology Clinical Practice Guidelines – Gynecology Outpatient Edition 2020”, 2020 https://www.jsog.or.jp/activity/pdf/gl_fujinka_2020.pdf