Collagen is the most abundant protein in the human body and one of the main building blocks of our bones, skin, muscles, tendons and ligaments. Collagen holds our body together: about 90% of the connective tissue and 90% of the organic bone matrix consists of collagen. We have already looked at the beneficial effects of collagen on gut health and varicose veins, and it is also well-established that collagen can help maintain the health of our skin and nails. However, scientific research has also focused on establishing the effects collagen supplements can have on joint pain, mobility, flexibility, inflammation and recovery from joint injuries, as well as Arthritis and Osteoarthritis.
Collagen – essential to maintaining the integrity of our bones
Type I collagen represents about 25% of total body protein and 80% of human connective tissue. Indeed, type I collagen is the most abundant collagen in the connective tissue, and it is a source of partially hydrolyzed collagen (gelatin) and collagen hydrolysate. When dissolved in water or brine, it is more easily digested and absorbed than gelatin. Collagen hydrolysate is mainly composed of glycine and proline. These amino acids are essential for the stability and regeneration of cartilage. The synthesis of type I collagen also plays a vital role in osteoblast differentiation and enhancing bone mineral density. Furthermore, Collagen also improves bone mineral content and the amount of type I collagen in the bone matrix.
Scientific papers also conclude that hydrolyzed collagen is essential for overall bone health and assists in preventing osteoporosis - a health condition associated with weakened bones and lower bone density. Osteoporosis also results in the excessive activity of osteoclasts – the bone cells that break down the bone tissue – which leads to bone loss. Studies show that hydrolyzed collagen modulates bone formation and mineralisation of the bone matrix. Collagen peptides increase the growth and differentiation of osteoblast cells. This is important when preventing bone loss and, subsequently, also Osteoporosis. Scientific analysis has also concluded that low molecular weight collagen – collagen peptides – are more easily absorbed and perform better in clinical tests.
Collagen and joint pain
Further research is also being conducted to establish the possible benefits of using collagen peptides in helping with sports-induced joint pain in active adults, athletes and people with functional joint pains. Here is what studies have shown so far:
- A 12-week study evaluated the effect of bioactive collagen peptide intake on reducing activity-related joint pain in athletes with functional knee problems during sports activity. The study found that collagen peptide supplementation in young adults with functional knee problems (and exercising at least 3 hours per week) could significantly improve activity-related joint pain.
- Two studies focused on determining the impact of collagen peptide intake over 12 weeks. Trials were conducted with two groups: one group of athletes (men and women) with a mean age of 24 years and who suffered from activity-related knee pain, and a second group (men and women) with an average age of 50 years suffering from functional knee or hip pain. Both studies showed that collagen peptide intake reduced pain in activity or functional-related joint pain.
Studies have also tried to establish the potential positive effects collagen peptide intake has in sports and the enhancement of physical abilities. A study looking at the possible benefits of combining long-term collagen peptide supplement use and resistance training found significant positive effects on strength and muscle fibre composition in recreationally active men.
Effects of Collagen supplements on Arthritis and Osteoarthritis
While many studies have looked at collagen supplements and their potential benefits for recreationally-active adults or sports professionals, Collagen supplements have also shown promise in support of joint pain in people with Arthritis and Osteoarthritis – a degenerative joint disease with no significant therapies available currently. Studies conducted in mice and humans have found evidence that collagen peptides can improve overall joint comfort and help in pain relief. It was concluded that collagen peptide supplementation can also inhibit anti-inflammatory functions. A study of 250 people with Osteoarthritis taking collagen peptides for six months showed significant improvement in knee joint comfort, especially for those with lower protein intake before the study.
Conclusion
It is well-known that an active lifestyle and regular exercise are key factors to a healthy and fulfilled life and an individual’s overall well-being. If we wish to ensure that our bones and joints are taken care of - including when we put more pressure on our bodies by exercising - it may be necessary to use additional supplements. As the studies show, Collagen peptides can help keep our joints healthy.
And while you may get Collagen from food, such as fish, bone broth and other sources, an easier way to get the same benefits is by taking Collagen supplements daily. Col Du Marine™ Marine Collagen peptides contain essential type I and type III Collagen and can be easily incorporated into any daily diet and taken with any drink or food.
Check out our store and try our Col Du Marine™ collagen peptides today!
Sources:
Porfírio, E., & Fanaro, G. (2016). Collagen supplementation as a complementary therapy for the prevention and treatment of osteoporosis and osteoarthritis: a systematic review. Revista Brasileira De Geriatria E Gerontologia, 19(1), 153-164. https://doi.org/10.1590/1809-9823.2016.14145.
Osteoporosis, Mayo Clinic: https://www.mayoclinic.org/diseases-conditions/osteoporosis/symptoms-causes/syc-20351968.
Porfírio, E., & Fanaro, G. (2016). Collagen supplementation as a complementary therapy for the prevention and treatment of osteoporosis and osteoarthritis: a systematic review. Revista Brasileira De Geriatria E Gerontologia, 19(1), 153-164. https://doi.org/10.1590/1809-9823.2016.14145.
Benito-Ruiz, P., Camacho-Zambrano, M., Carrillo-Arcentales, J., Mestanza-Peralta, M., Vallejo-Flores, C., & Vargas-López, S. et al. (2009). A randomised controlled trial on the efficacy and safety of a food ingredient, collagen hydrolysate, for improving joint comfort. International Journal Of Food Sciences And Nutrition, 60(sup2), 99-113. https://doi.org/10.1080/09637480802498820.
Oesser, S., Schulze, C., Zdzieblik, D., & König, D. (2016). Efficacy of specific bioactive collagen peptides in the treatment of joint pain. Osteoarthritis And Cartilage, 24, S189. https://doi.org/10.1016/j.joca.2016.01.370.
Kirmse, M., Oertzen-Hagemann, V., de Marées, M., Bloch, W., & Platen, P. (2019). Prolonged Collagen Peptide Supplementation and Resistance Exercise Training Affects Body Composition in Recreationally Active Men. Nutrients, 11(5), 1154. https://doi.org/10.3390/nu11051154.
Dar, Q., Schott, E., Catheline, S., Maynard, R., Liu, Z., & Kamal, F. et al. (2017). Daily oral consumption of hydrolyzed type 1 collagen is chondroprotective and anti-inflammatory in murine posttraumatic osteoarthritis. PLOS ONE, 12(4), e0174705. https://doi.org/10.1371/journal.pone.0174705.
Benito-Ruiz, P., Camacho-Zambrano, M., Carrillo-Arcentales, J., Mestanza-Peralta, M., Vallejo-Flores, C., & Vargas-López, S. et al. (2009). A randomized controlled trial on the efficacy and safety of a food ingredient, collagen hydrolysate, for improving joint comfort. International Journal Of Food Sciences And Nutrition, 60(sup2), 99-113. https://doi.org/10.1080/09637480802498820.
