Collagen is a structural protein that has been gaining significant attention for its potential role in supporting joint health and maintaining the integrity of connective tissues. It is the most abundant protein present in the body, comprising our skin, tendons, ligaments, and other tissues. Our bones are connected to the muscle by various fibrous tissues called tendons and ligaments and these bones are covered by a flexible tissue called cartilage. Collagen helps to maintain and improve the structure of these fibers contributing to improved joint flexibility and smooth joint movements.
There are three types of collagen available - Type I, Type II and Type III in which type II or Native collagen works best to support connective tissue and joint health. Hydrolyzed collagen peptides or Marine collagen peptides have also shown to have similar benefits as Type II collagen on joint health. Studies show that collagen peptides have anti-inflammatory properties that work on reducing joint pain and stiffness. Collagen when consumed along with glucosamine chondroitin has shown to improve cartilage build up and regeneration which contributes to better strength and flexibility of the joint. It also enhances elasticity and better lubrication of the joints resulting in better joint movements. There are no potential downsides and negative side effects in supplementing with collagen which makes it safe to consume. However, collagen supplements work better when consumed with a vitamin C source. You can also look at consuming foods to boost collagen production like red meat, poultry, fish, bone broth, foods rich in zinc and vitamin C.
References:
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10058045/#:~:text=Hydrolyzed%20collagen%20has%20been%20shown,II%20collagen%20or%20hydrolyzed%20collagen
- https://www.hsph.harvard.edu/nutritionsource/collagen
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8521576
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10058045/