We are truly spoilt for choice when it comes to vitamins and supplements. Looking after our wellbeing is a trend, we are very happy to stay, but the worry is, can you tell if the supplements you’re taking are doing the trick? This is a question we find surrounds collagen most of the time, it is one of the most popular supplements and available in powder, drink, and capsule form.
There are many different reasons why people take collagen as it provides an ample number of benefits, such as.
- Can improve the overall look and health of your skin
Collagen as a component plays an important role for your skin health. Without collagen, our skin can show signs of premature ageing, such as fine lines and wrinkles as well as improving the overall firmness of the skin.
- Can prevent bone loss
By this I mean as we age our bones breakdown over time. But introducing a collagen supplement into your daily routine, scientific studies have shown a vast reduction on the amount of bone breakage, especially for those suffering from similar conditions as osteoporosis.
- Can relieve joint pain
Collagen can help maintain the cartilage in between your joints, this rubbery tissue is vital for keeping your joints protected and pain free. Collagen can do this by accumulating in the cartilage of the joints and stimulating the tissue to make more collagen. This then leads to less inflammations, support for the joints and reduced overall pain in joints and ligaments.
- Can improve hair and nail health
You’ll find with a daily supplement of collagen the strength of your hair and nails are improved helping to prevent them from becoming brittle and grow faster and longer.
There you have some examples of benefits collagen can deliver, if you wanted to find out more, check out our dedicated blog post.
Does collagen strengthen joints?
Yes, it can help strengthen joints. This is because of the many benefits collagen can deliver to the body, especially regarding bone health. Many studies have shown that with a daily supplement of collagen you are able to reduce any on-going concerns with your joints, including any pain or discomfort. You will also find that if you are suffering from osteoarthritis or similar conditions, daily collagen supplements can improve the joint movement and decrease the symptoms of the condition, in some cases, completely.
What kind of collagen is best for joints?
The best collagen for joint health is collagen type II, this is because it is the type that is found in cartilage. If you are unsure what cartilage is, it is connective tissue that is found at the end of the bones where it joins onto the next bone. As effective as type II collagen is for joint health, it’s one type that can often be difficult to find in supplement form, the most potent formulated as chicken collagen, also known as bone broth protein powder.
Many find that the most effective way of introducing collagen type II is by making chicken bon broth to consume regularly in their diet.
If you have any further questions or concerns it’s best to consult with a doctor or medical professional, they can advise you and make it easier to find the best collagen type to suit your needs.
Does Type 1 and 3 collagen help joints?
They can, but they aren’t the best choice for supporting joint health. Type 1 collagen is often found in the protein that is naturally occurring in the body. You’ll find collagen type 1 helps form the skin, bones, tendons, blood vessels, and connective tissue (however not as effectively as collagen type 2.
The main benefit if type 1 collagen is to support the overall health and appearance of the skin. It does this by forming the building blocks of the skin that give it a plumped and youthful complexion. The most potent forms of collagen type 1 are found in marine and bovine collagen, you can also find it in egg collagen which is harvested from the shells and whites of the eggs. This is a suitable supplement for those following a vegetarian diet, as for those who are vegan, finding a collagen supplement that can help support your joint health can be difficult, I suggest consulting with your doctor to find the best options and to include the following foods in your diet to help.
- Soy products such as, tofu and tempeh
- Black beans and kidney beans
- Seeds, such as pumpkin, sunflower, and chia
- Nuts such as pistachio, peanut, and cashew
As for collagen type 3, this is a major component that makes up our skin and organs. You’ll find it is found in a similar place as collage type 1 with a bovine collagen powder blend being the best product for optimal results. Designed to help mimic the collagen already existing in the body, collagen type 3 can build healthy skin and support the bones. Like type 1, this form of collagen doesn’t deliver the best results at improving joint health.
Is collagen good for osteoporosis?
Yes, it is proven that taking a collagen supplement formulated with the most effective levels of collagen peptides can help treat osteoporosis. It can do this by supporting the strength of your bones and muscles. This is because the bones are made primarily of collagen which decreases as we age making them more susceptible to fractures. This is worsened if you suffer from such conditions as osteoporosis which can be improved and treated with a daily intake of collagen peptides.
Much like all supplements, no matter how natural they are, you must first consult with your doctor to ensure you are introducing the most beneficial supplement into your routine.
How much collagen do you need for joints?
Now, there is no official or medical guidelines regarding the correct amount of collagen to take daily. This is due to the variety of supplement forms available which can be dependent on how much collagen dosage you have a day. The three main forms of collagen used in supplements are.
- Undenatured collagen- This is collagen derived from raw chicken cartilage. The recommended dosage of this form of collagen is 10-40 mg per day.
- Gelatin- This is a form of collagen that is cooked and derived from animal sources. The dosage for this collagen is best followed from what it is stated on the packaging.
- Hydrolyzed collagen- this is the most popular, found in bovine, marine and egg collagen. It is dried and broken down into smaller pieces that are easier to dissolve and absorb rapidly into the body. The most effective dosage is between 2.5-15 grams of hydrolyzed collegan peptides, it is understood for improvement in the health of your joints, you need as little as 2.5 grams daily.
There you have an insight into how collagen helps and protects joints, don’t forget if you have any questions, you can come and find us over on Instagram, look forward to seeing you there!