Collagen for joints. Which collagen for joints should you choose?

The growing interest in physical activity is definitely a cause for optimism. After all, it is one of the main pillars of health according to many nutritional organisations and others. With the growing interest in physical activity, it is worth taking care of your health by supporting it with an appropriate diet and supplementation.

1. What is collagen?
2. Collagen for athletes – why is it so important?
3. What does collagen help with?
4. How does collagen affect the joints?
5. Which collagen should you choose for your joints?
6. How does collagen affect bones?
7. The effect of collagen on wrinkles
8. Collagen for joints – dosage
9. Collagen for joints – what to combine it with?
10. Collagen deficiency – symptoms
11. Excess collagen – symptoms
12. Collagen for joints – summary

Among the latter part of supporting your condition, i.e. supplementation, collagen deserves attention. It is an important component of health, which has remarkable properties for the musculoskeletal system, and this, as we know, plays an important role in physical activity. It is therefore worth learning about the health-promoting effects of collagen on joints and more.

What is collagen?

Collagen is a structural protein in living organisms. It is one of the most important components of connective tissue, which is very common in our bodies. This information alone demonstrates the importance of collagen in maintaining health. Collagen is a kind of connector/binder that connects different types of cells.

The structure of collagen consists of three right-handed polypeptide chains connected around their own axis. These polypeptide chains further form highly organised structures, known as collagen fibres.

Types of collagen

There are several types of collagen, but the most important ones from the point of view of the musculoskeletal system are type I and II collagen. Type I collagen is found mainly in tendons, bones and skin, while type II collagen is found in joint cartilage. Other types of collagen are located in muscles and internal organs, among other places.

The general structure of collagen contains amino acids such as proline, glycine, hydroxyproline, hydroxyglycine and hydroxylysine. These amino acids repeat in a regular sequence to form collagen bonds.

Collagen for athletes – why is it so important?

Regular physical activity, intense training and its regularity contribute to numerous strains and local inflammations, which over time can pose a serious threat to the athlete's form and health. Of course, this situation also applies to people who approach exercise and other types of activity as amateurs.

A serious threat to those who exercise is, of course, the risk of injury. The basic preventive measure should be to master the technique of individual exercises and take care of dietary and supplementation aspects. In the case of supplementation, it is worth considering collagen.

What does collagen help with?

As we already know, collagen is a component of muscle and tendon tissue and other elements of the musculoskeletal system. An adequate supply of collagen promotes better regeneration of muscles, tendons and ligaments. However, collagen deficiency is a much more common phenomenon. Unfortunately, it contributes to disturbances in the production of many elements responsible for the proper functioning of muscles, joints and bones.

One such element is synovial fluid, which prevents the abrasion of joint surfaces in individual joints. It can therefore be said that collagen, among athletes and others, prevents the development of pain syndromes in the joints and muscles and reduces the risk of injury due to more efficient regeneration of the musculoskeletal system.

How does collagen affect the joints?

Collagen's effect on joints is based on its regenerative effect on individual elements of the musculoskeletal system. As a polypeptide structure, collagen is a source of amino acids necessary for the construction of individual tissue structures. In the course of biochemical processes, amino acids from collagen are used to build individual muscle, tendon and other tissue structures.

When consumed, collagen undergoes hydrolysis, i.e. a process of decomposition by the human enzyme system. The individual amino acids are then absorbed in the small intestine, where they are further utilised by the body for its current purposes/needs. In the case of people who regularly engage in physical activity and overload the structures of the muscle-tendon-ligament system, amino acids from collagen are mainly used for the reconstruction of damaged tissues.

Which collagen should you choose for your joints?

There are two ways to supply collagen to the body, in this case for joint health. The first is to supply collagen in your diet by consuming animal products. Such products must be cooked for a long time to extract collagen from them. After all, it is a structure-forming component. Unfortunately, collagen obtained in this form is not as easily absorbed as hydrolysed collagen available in supplements. You can also try consuming various types of proteins in your diet, which, when broken down by the enzymatic system, will provide various amino acids necessary for building collagen structure.

The second method is collagen supplementation. This is definitely an easier and more mobile way to deliver collagen to the body. There are collagen preparations available on the market in powder form and in collagen capsules. Both methods of collagen supplementation are effective. Much will depend on the availability of time. If you have less time, it is probably better to use collagen in capsules. This will also allow for its efficient transport through the gastric juice environment in the stomach. The second option is for those who have more time. Collagen powder can be dissolved in water or another type of drink and sipped as needed, or consumed all at once. It can also be used in various types of mobile snacks such as smoothies or shakes, which will enrich the nutritional value of such a meal.

Another interesting way to replenish collagen deficiencies is through so-called collagen shots. Collagen is often combined with vitamin C and other ingredients that support its synthesis or biological effect. They can be used prophylactically after a training session or during work. The additional presence of vitamins and minerals in such shots improves concentration and provides additional energy resulting from the stimulating effect of certain minerals. It can be said to be both pleasant and useful.

A large number of studies point to the benefits of fish collagen supplementation. According to some studies, it is characterised by a higher degree of bioavailability and closely resembles human collagen structures. Thanks to these properties, fish collagen has gained a large group of fans and supporters, which is why it is becoming more common on the domestic and foreign supplement markets.

How does collagen affect bones?

The effect of collagen on tissue such as bone is quite complex. Due to its wide range of applications, collagen literally supports the absorption of nutrients from the intestines, and then its amino acids can be used to increase overall and mineral bone density. This is a preventive measure against conditions such as osteoporosis or osteomalacia in children.

On the other hand, its nutrient absorption-supporting effect involves the regeneration of the intestinal epithelium and its tight junctions, which further allows for the efficient absorption of other essential dietary components, including collagen itself. As you can see, its applications are so wide-ranging that it has been rightly dubbed a superfood.

Increasing bone density will be particularly important for people who exercise regularly, as constant exposure of bone tissue to mechanical trauma and overload makes it more susceptible to local fractures or other damage. This mainly applies to combat sports competitors and athletes who regularly perform jumps in various disciplines, such as volleyball, basketball, high jump, etc.

Thanks to its preventive properties against osteomalacia, collagen can be used very successfully among young athletes who have not yet developed healthy habits – both in terms of nutrition and regeneration. The earlier the health of young athletes is taken care of, the better their results will be in the future.

The effect of collagen on wrinkles

Wrinkles are the result of collagen loss from skin tissue or insufficient collagen levels. As a result of reduced collagen concentration, depressions form in the skin, which are called wrinkles. They can take various shapes, and much depends on individual genetic factors.

However, the effect of wrinkles can be minimised through regular use of collagen. As is well known, it is a structural component, especially of connective tissue, which also includes the skin. Collagen supply contributes to the reduction of wrinkles by replenishing its deficiencies. Proper hydration is also an important factor. In this case, collagen improves the aforementioned hydration and elasticity of connective tissue. This ultimately improves the appearance of the skin and reduces wrinkles.

Another important thing to remember is that collagen synthesis is regulated by the body. The synthesis of this protein decreases with age. It is worth bearing this in mind and preventing the negative effects of excessive stress as soon as possible in order to make the skin tissue more flexible as soon as problems with collagen structure defects occur. It often turns out that collagen creams do not contain enough collagen to prevent the following ‘wrinkle’ changes.

Given that collagen has a beneficial effect on the skin, we must not forget about its appendages, i.e. hair and nails. In this case, you can also experience the benefits of using collagen. Hair and nails are extensions of skin tissue, which is why they are called skin appendages. This means that these structures undergo very similar metabolic processes, and it turns out that collagen improves their appearance and elasticity and prevents brittleness. It can therefore be said that collagen supplementation, even that dedicated to the joints, can bring many benefits to these visual aspects of the human body. In this case, it is worth referring to the saying ‘You are what you look like’. In other words, collagen improves our visual appearance.

Collagen for joints – dosage

Our collagen polypeptide is characterised by a very high degree of safety. When it comes to daily collagen intake, doses can range from 1 g to as much as 10 g/day. The daily dose depends on the current needs of the body, related, for example, to lifestyle or possible metabolic disorders. Athletes are a group of people who should consume larger amounts of collagen due to the numerous strains and inflammations associated with regular training.

The only contraindication to collagen supplementation is hypersensitivity to collagen. This is very rare, but it is worth bearing in mind. Collagen supplements themselves are well tolerated by the body and digestive system and do not cause any problems in this respect.

Collagen for joints – what to combine it with?

Collagen shows maximum benefits when combined with vitamin C. This vitamin works synergistically with collagen and helps in its resynthesis and supports the action of enzymes responsible for the formation of the collagen base in the body. This is of great importance in the context of musculoskeletal injuries during physical activity. The reason for the injury may not be so much a collagen deficiency (although this can happen) as technical errors in the types of exercises performed.

Collagen combined with vitamin C reduces excess oxidative stress caused by the presence of too many free radicals. This refers, for example, to the aforementioned training sessions, which, if excessive or too frequent, can lead to the destruction of collagen fibres, thus promoting injuries. Vitamin C limits these destructive effects.

This combination can also be useful for people suffering from rheumatic diseases, in which there is excessive activity of enzymes that break down collagen bonds. Therefore, the combination of collagen and vitamin C can also be safely used by older people, who are a natural risk group for the development of rheumatic problems as a result of the ageing process.

However, multi-ingredient products based on collagen are definitely the best choice. Powdered products of this type contain a number of substances that support our musculoskeletal system and beauty, and usually work synergistically with each other.

Collagen deficiency – symptoms

An insufficient supply of protein in the diet leads, among other things, to collagen deficiency. This situation is more likely to occur in people on a plant-based diet, which may be unbalanced. Therefore, people who want to start a plant-based diet should initially seek the help of qualified plant-based diet specialists.

You can also take preventive measures to protect your joints by taking dedicated plant protein supplements, which, thanks to their rich amino acid composition, can be used by the body to synthesise collagen. However, if collagen deficiency occurs in both, it can lead to the following symptoms:

• loss of skin elasticity (wrinkles)
• pain in the joints and muscles
• immunity problems
• bone pain
• digestive system problems

If low protein intake is not an issue for you, but you still suspect collagen deficiency, it is worth trying ready-made solutions based on hydrolysed collagen powder or capsules.

Excess collagen – symptoms

Just as collagen deficiency can occur in people who do not pay attention to the proportions of individual macronutrients in their diet, excess collagen is practically non-existent. This is because collagen does not show symptoms of overdose and is safe to use.

More common is an excess of protein consumption, which in extremely excessive amounts can lead to dehydration or constipation. The only known symptom of collagen overdose may be an excessive tendency to scarring, although this depends on disorders related to the internal metabolism of collagen.

Collagen for joints – summary

Collagen is an important component of many structures in the body. It is a component of connective tissue. Collagen should be of particular interest to athletes and people who regularly engage in physical activity. Numerous strains and exposure to sports injuries make collagen an interesting and useful component supporting broadly understood sports prevention. Collagen itself has a wide range of applications and possibilities. It is not without reason that it is referred to as a superfood.

There are various methods of supplying collagen. It can be obtained from the daily diet or, more conveniently, from supplements in powder or capsule form. Collagen is a very safe biological ingredient and has no side effects. Its properties are maximised when used in combination with vitamin C, which acts synergistically.

Collagen is worth using both in daily prevention and in specific cases, mainly related to intense physical activity. It is worth choosing the most easily absorbed hydrolysed collagen in the form of supplements, depending on your time availability and taste preferences.

Sources:

• Czym jest kolagen: https://www.ncbi.nlm.nih.gov/books/NBK507709/
• Kolagen wśród sportowców: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6566878/
• Jak działa kolagen na stawy i kości: https://pubmed.ncbi.nlm.nih.gov/18416885/
• Kolagen na zmarszczki: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6835901/
• Kolagen – dawkowanie: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7271718/
• Z czym łączyć kolagen: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6204628/
• Objawy niedoboru i nadmiaru kolagenu: https://www.depot.ceon.pl/handle/123456789/17816