Joint pain and degenerative diseases such as osteoarthritis affect many people, especially with advancing age. Collagen is one of the most important proteins for the health of joints, cartilage and bones. It represents the basic framework for the connective tissue and supports its stability, elasticity and regenerative capacity. In this blog we take a closer look at how collagen works and how it can help support joint health as a food supplement.
Collagen is a structural protein found in large quantities in our bodies. It consists of long chains of amino acids that give the cells their structure and firmness and, above all, it strengthens our bones, joints, cartilage, vision, ligaments and muscles. But not all collagen is the same. There are different types that perform different tasks depending on the target tissue:
Type II collagen is particularly important for joints and cartilage, as it occurs in the extracellular matrix of cartilage tissue and acts as a shock absorber there. There are collagen products that are specifically tailored to the needs of joints, cartilage and bones by either containing type II collagen or a mixture of different types of collagen.
With increasing age, the body's own collagen production decreases, which can lead to a reduction in cartilage thickness. The cartilage loses elasticity and resilience, which can result in pain and stiffness of the joints. By taking collagen as a dietary supplement, the body can be supplied with the necessary building blocks to support collagen production and slow down the degradation of cartilage tissue.
Taking collagen supplements can have a positive effect on joint health in various ways:
Osteoarthritis is a joint disease in which the cartilage in the joint is gradually broken down. This leads to pain, stiffness and restricted movement. One of the main causes of osteoarthritis is the decrease in collagen in cartilage, which makes the joints more susceptible to damage.
Numerous scientific studies have shown that taking collagen supplements can have positive effects in osteoarthritis patients. By supplying hydrolysed collagen, the affected joints can be supplied with important building blocks that the body needs to restore the cartilage. In addition, the inflammatory response in the joint is reduced, which can alleviate pain and improve mobility.
Collagen can help slow the progression of osteoarthritis and alleviate symptoms. When combined with a healthy diet, exercise and other supportive measures, collagen can make a valuable contribution to joint health.
A promising combination for joint health is the intake of collagen together with hyaluronic acid. Hyaluronan is a natural substance that occurs in high concentrations in the synovial fluid and acts as a lubricant there. It keeps joints running smoothly and protects them from excessive wear and tear.
While collagen builds and strengthens cartilage, hyaluronan can help maintain synovial fluid and improve joint suppleness. This combination provides complete joint protection and can help reduce pain and inflammation caused by mechanical wear.
It is also known that hyaluronic acid binds water very effectively and thus increases the volume of synovial fluid, which reduces the pressure on the joint. In combination with collagen, hyaluronic acid thus offers complete joint protection and can contribute to the functioning and health of your joints in the long term.
Type II collagen is particularly important for the joints. It is found in the extracellular matrix of cartilage tissue and supports the elasticity and firmness of the cartilage, protecting the joints from wear and tear. Type II collagen can be taken in hydrolysed form as supplements to stimulate collagen production and promote joint health.
Yes, collagen can actually support the joints. Studies show that taking hydrolysed collagen promotes the regeneration of cartilage tissue, reduces inflammation and improves joint function. Collagen can help relieve pain and increase mobility especially in people with joint problems such as arthrosis, by strengthening the elasticity and stability of the cartilage.
Collagen should be taken over a longer period of time to support healthy joints, as it may take a few weeks for noticeable effects to occur. Studies suggest that initial improvements in joint function and relief of pain are usually noticeable after approximately 8 to 12 weeks of regular intake. Long-term use is recommended for a lasting effect in order to continuously supply the joints with the necessary components.
Mohammed A., He S. 2021. A Double-Blind, Randomized, Placebo-Controlled Trial to Evaluate the Efficacy of a Hydrolyzed Chicken Collagen Type II Supplement in Alleviating Joint Discomfort. Nutrients. 2021 Jul 18;13(7):2454. doi: 10.3390/nu13072454. https://pmc.ncbi.nlm.nih.gov/articles/PMC8308696/
Clark, K.L., et al. 2008. 24-Week study on the use of collagen hydrolysate as a dietary supplement in athletes with activity-related joint pain. Curr Med Res Opin. 2008 May;24(5):1485-96. doi: 10.1185/030079908×291967. https://pubmed.ncbi.nlm.nih.gov/18416885/
Lugo, J. P. et al. 2015. Efficacy and tolerability of an undenatured type II collagen supplement in modulating knee osteoarthritis symptoms: A multicenter randomized, double-blind, placebo-controlled study. Nutr J. 2016 Jan 29;15:14. doi: 10.1186/s12937-016-0130-8. https://pubmed.ncbi.nlm.nih.gov/26822714/
