What Happens to Your Joints When You Take Collagen

Dietitian Maria Laura Haddad-Garcia reviewed by

Lock points

• Collagen supplements can support joints, but more research is needed to verify their activities.

• Type II collagen is the key to joint health, especially as we aged and the cartilage is broken down.

• Diet, exercise and weight management are proven ways to protect and support your joints.

You feel when you go up the stairs, write an E -mail, or even have a delicious dinner – joint pain can touch almost every day of the day. Depending on where and how it emerges, it can affect almost everyone at any time. What if it was a simple way to alleviate pain, even if it prevents even in the first place? According to some experts and social media, collagen can be. Well, does it really work?

In the early 2000s, this “miracle correction” seemed like glucosamine and chondroitin. Although Combo is still commercially available and many of them swear with their benefits, many studies have shown that many studies may not make a significant difference when it comes to osteoarthritis treatment.

Today is fast advanced and Collagen supplements They are stealing the spotlight – thanks for the social media impressive who have established them with a great Aplomb. Collagen is typically known for its skin and hair benefits, while many users turn to this for common health. Nevertheless, there are many sounds in the mixture. So, what is the real story? Be able to Collagen really helps your joints feel strong?

We entered the research and talked to orthopedic surgeon Sean Pad, MDIt is specialized in feet and ankle care, but has a wide understanding of orthopedics. “Everyone is looking for something that will affect the future, or he explains. “And I think there are some promises from both a research and a theoretical perspective. There are reasons to believe it, so that’s why it becomes popular.”

What is collagen and why do your joints need?

Collagen is the most abundant protein in the body – most mammals make up about 30% of the total protein. There are 28 known types of collagen, but about 90% are the type I in the skin, bones, muscles and connective tissue. However, Type II collagen plays an important role in common health.

Peden said, “Type II collagen, a special form, is what you find in the joint cartilage, which means joints, and this is probably the most focused as orthopedic surgeons, because this type has very little greeting capacity, Pedan says Peden.

In other words, when the collagen in your joints begins to disintegrate (a natural part of aging), it has a difficult time to restore your body. This can lead to familiar problems such as hardness, limited movement range and chronic discomfort.

Peden explains, “Joint cartilage wear is equivalent to degenerative arthritis”. “This type of cartilage has the ability to heal itself, especially after it grows completely. Fault accelerates with age and increases with things like increased body mass and trauma. This special cartilage increases water content and collagen becomes less organized and more vulnerable.”

How do collagen supplements affect your joints?

So, where do the supplements come? The idea is that collagen is usually in the form of type II – to help maintain the cartilage by encouraging the body to produce more.

Although there are some words, Peden said, “Many doctors are not gung-ho to recommend it, because the data is not there.” Says. For example, a small 2016 study found that after three months of treatment, acetaminophen and collagen had developed knee pain more effectively than acetaminophen, but the sample size was small (only 39 participants), so more research was needed. And published in a 2023 article Food “Existing research proposes a clear connection between the collagen component composition/chemical structure and the effect/efficiency mechanism, but more research should be done, including well -designed studies, including well -designed studies to evaluate the therapeutic potential of each type of collagen and the therapeutic potential of the composition for each clinical situation. In other words, there is no good enough research to support claims yet. However, Peden states that collagen supplements are usually a safe product.

If you want to try, you will usually find Powder, capsules or collagen in liquid form. Many people prefer capsules because they do not like the taste of liquids and dust. According to most brands, you will notice any difference after receiving 8 to 12 weeks.

So, is a collagen supplement correct for you?

For most healthy people, it is very likely to try collagen supplements. However, there are a few things you need to know before starting.

1. Support with other nutrients: Collagen synthesis is based on key vitamins and minerals, especially vitamin C, zinc and copper. Many reinforcements already contain them, but a versatile, food -rich diet will also help.

2. Know your source: Collagen can be derived from cows, pigs, fish and eggs. If you have allergies or diet restrictions, read the label closely.

3. Talk to your doctor: While the collagen is considered safe – even during pregnancy – it is always a good idea to check with a healthcare provider before starting any new additional interaction, although it does not have a significant interaction.

The natural way to increase collagen and support joints

• Eat more protein -rich foods: Peden, everyone with muscle -disbelief injury Consume enough protein. Remember, collagen is the most abundant protein in our body. “When you eat a piece of chicken, you will get a good amount of collagen there, or he says. However, some of this collagen warns that you are not absorbed into your body. Nevertheless, eating high -collagen foods such as binding chicken, bone juice and sardines, such as fish, is a great way to naturally get your collagen.

• Regular exercise: Both resistance and cardio exercises help to promote collagen production. “If you use your muscles, the muscles will try to grow or grow,” Ped says Ped. This helps to produce collagen. If your joints suffer, follow low -effective exercises so that they can be accessed.

• Protect a healthy weight: Of course, the exercise will probably have this effect, but Peden says that one of the most evidence -based ways of improvement in common health is not to put excess weight. In fact, reducing body fat is one of the most effective ways to prevent osteoarthritis. According to an old study, reducing body fat can reduce mechanical and biochemical stress factors that contribute to joint degeneration.

Our Expert

Collagen supplements can offer some joint-friendly benefits-but they are not a treatment. Although more science is needed to verify this, buying a high -quality collagen product probably does not harm. When selecting an annex, make sure that the FDA does not edit them, and is independent. And be sure to talk to a healthcare provider before you start buying one.

Most importantly, do not allow supplements to replace what we know: Eating a diet rich in nutrientsMove your body and Protecting a healthy weight. “Sometimes the problem with such supplements or any alternative treatment is that they can remove patients away from what we know is good,” he says.

However, if you notice that the collage helps you, you will be at the forefront of a promising trend.

Read the original article Yeghwell