Several studies have found that taking collagen can decrease joint pain associated with both rheumatoid and osteoarthritis, including decreasing morning stiffness and number of tender and swollen joints.^{4 5 6 7} In one study, collagen was found to be almost as effective as a common drug used to treat rheumatoid arthritis, and had fewer adverse side effects.⁸ Collagen may also improve the range of motion and flexibility among those suffering from exercise-related joint stress, while also reducing joint pain.^{9 10}

So how does it work? Arthritis is a condition in which the cartilage found between the joints is damaged or destroyed. In the case of rheumatoid arthritis, there is an autoimmune response in which the immune system attacks healthy tissue, including the cartilage, causing it to become damaged. Osteoarthritis, the more common form, occurs when the cartilage in the joints wears down over time, causing pain and inflammation.

Researchers believe that when taken orally, collagen stimulates chondrocytes—cells found in cartilage that produce and maintain the cartilage matrix—to make more collagen, thus helping to maintain healthy cartilage in the joints.^{11 12} Orally consumed hydrolyzed collagen has been shown to be well absorbed by the body and to accumulate in cartilage and skin. Hydrolyzed simply means the molecular bonds have been broken down, making the collagen more bioavailable.^{13 14}

If you are taking collagen for joint health, an added benefit may be improved skin health. It seems that orally ingested hydrolyzed collagen increases the density of collagen and fibroblasts in the skin—a fibroblast is a type of cell found in the dermis (a layer of the skin) that produces collagen.^{15 16} One study found that hydrolyzed collagen, along with vitamin C and glucosamine, improved moisture content of the skin, elasticity, and smoothness with six weeks of use.¹⁷

Collagen is the most abundant structural protein in the body, but begins to degrade as we get older, manifesting as painful joints or dry, wrinkled skin. Help your body maintain healthy joints and skin with a quality collagen supplement. Take note: collagen is a supplement that must be used for several months for best results.

Vegetarians and Vegans Need Collagen Too!

Just because collagen and gelatin supplements aren’t veg friendly, doesn’t mean vegans and vegetarians can’t still support their body’s healthy production of collagen. Adequate protein, in particular the amino acids proline and glycine, are necessary as collagen building blocks. Vitamin C is especially important for the synthesis of collagen, but copper, manganese, and zinc also play important roles.^{19 20 21 22} You can further support collagen production and protect the collagen you already have with a B-complex vitamin, silica, and ample anthocyanins (from red, blue, and purple vegetables and fruits).^{23 24 25 26 27} Vegan collagen boosting supplements are also available and supply an array of nutrients and herbs to support healthy collagen production.

Choosing a Collagen Supplement

There are 28 different types of collagen, each differentiated with a Roman numeral. Of all the types, 80-90% of the collagen in our bodies is comprised of types I, II and III, with type I being the most abundant and most researched. Although all collagens have a similar amino acid profile, the different types play slightly different structural roles throughout the body.

• Type I is found largely in the skin, bones, tendons, and ligaments.
• Type II is a major component of cartilage and the eyes.
• Type III is found in the skin, blood vessels, and the intestine.
• Type V is widespread in bone, skin, hair, the eyes, and the placenta.
• Type X is found in cartilage and is a characteristic of fetal and juvenile growing bones.

All types of supplemental collagen offer similar nutritional benefits and are high in the amino acids glycine and proline. When digestion breaks down collagen into its individual amino acids (as it does all proteins), the body can use the abundant glycine and proline then available to make its own collagen. Also, the right ratio of glycine to proline, such as that supplied by collagen, encourages collagen production in the body.

Choose a source:

Collagen supplements, just like collagen in food form, are derived from bones, skin and tendons. Bovine (cow) is the most common source of collagen, but chicken, marine (fish), and egg shell membrane sources are also available.  

Choose a form:

Gelatin is cooked collagen. Hydrolyzed collagen, collagen hydrolysate, and collagen peptides are different terms used to indicate that the collagen has been processed a step beyond gelatin and broken down into smaller protein fragments that are more easily digested and absorbed.

Choose a delivery method:

Collagen supplements come flavored and unflavored in pills, powders, liquids, and gummies, so everyone can find a product that is right for them.

Why Does My Collagen Bottle Say 0% of Daily Value for Protein?

While collagen is great and can do amazing things for your body, it is not a “complete protein”, because it does not contain all the essential amino acids (the ones your body can’t make). Collagen is high in the amino acids glycine, proline, and hydroxyproline, and although it does contain additional amino acids, it is lacking in tryptophan, an essential amino acid.[18] Therefore, it does not meet the requirements to count towards the Daily Value of protein. Because of this collagen should be used for the specific job of supporting the skin, tendons, muscles, and blood vessels, and should not be relied on as the only source of protein in your diet.   

References

1. Bello AE, Oesser S. Collagen hydrolysate for the treatment of osteoarthritis and other joint disorders: a review of the literature. Curr Med Res Opin. 2006 Nov;22(11):2221-32. http://www.realsolutionsmag.com/ezine/74/issue74c.asp
2. Matsuda, N.; Koyama, Y., Hosaka, Y., Ueda, H., Watanabe, T., Araya, T., Irie, S. and Takehana K. (2006). "Effects of ingestion of collagen peptide on collagen fibrils and glycosaminoglycans in the dermis". Journal of nutrition vitaminology 52 (3): 211–215. doi:10.3177/jnsv.52.211
3. Postlethwaite, A.E.; Seyer, J.M. and Kang, A.H. (1978). "Chemotactic attraction of human fibroblasts to type I, II, and III collagens and collagen-derived peptides". Proc Natl Acad Sci USA 75 (2): 871–875. doi:10.1073/pnas.75.2.871. PMC 411359. PMID 204938. http://www.pubmedcentral.nih.gov/articlerender.fcgi?tool=pmcentrez&arti…
4. Moskowitz, R. (2000). "Role of collagen hydrolysate in bone and joint disease". Seminars in arthritis and rheumatism 30 (2): 87–99. doi:10.1053/sarh.2000.9622. PMID 11071580
5. Ruiz-Benito, P.; Camacho-Zambrano, M.M., Carrillo-Arcentales, J.N., Mestanza-Peralta, M.A., Vallejo-Flores, C.A., Vargas-Lopez, S.V., Villacis-Tamayo, R.A. and Zurita-Gavilanes, L.A. (2009). "A randomized controlled trial on the efficacy and safety of a food ingredient, collagen hydrolysate, for improving joint comfort". International journal of food science and nutrition 12: 1–15.
6. Safety and efficacy of undenatured type II collagen in the treatment of osteoarthritis of the knee: a clinical trial. Int J Med Sci. 2009 Oct 9; Crowley DC, Lau FC, Sharma P, Evans M, Guthrie N, Bagchi M, Bagchi D, Dey DK, Raychaudhuri SP. KGK Synergize Incorporated, London, ON, Canada.
7. Arthritis Rheum. 2008 Jul 15. Zhang LL, Wei W, Xiao F, Xu JH, Bao CD, Ni LQ, Li XF. Anhui Medical University, Key Laboratory of Anti-inflammatory and Immunopharmacology in Anhui Province, Hefei, China.
8. Arthritis Rheum. 2008 Jul 15. Zhang LL, Wei W, Xiao F, Xu JH, Bao CD, Ni LQ, Li XF. Anhui Medical University, Key Laboratory of Anti-inflammatory and Immunopharmacology in Anhui Province, Hefei, China.
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10. http://www.raysahelian.com/collagen.html
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15. Matsuda, N.; Koyama, Y., Hosaka, Y., Ueda, H., Watanabe, T., Araya, T., Irie, S. and Takehana K. (2006). "Effects of ingestion of collagen peptide on collagen fibrils and glycosaminoglycans in the dermis". Journal of nutrition vitaminology 52 (3): 211–215. doi:10.3177/jnsv.52.211
16. Shigemura, Y.; K Iwai, F Morimatsu, T Iwamoto, T Mori, C Oda, T Taira, EY Park, Y Nakamura and K Sato (2009). "Effect of prolyl-hydroxyproline (Pro-Hyp), a food-derived collagen peptide in human blood, on growth of fibroblasts from mouse skin". J Agric Food Chem 57 (2): 444–449. doi:10.1021/jf802785h. PMID 19128041
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25. n.a. (Apr 2003). Silicon: Overlooked trace mineral. Life Extension Magazine. Retrieved from https://www.lifeextension.com/magazine/2003/4/report_silicon
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