Collagen & joint health
In the United States, it is estimated that 21.5% of adults, and 70% of individuals over the age of 70 experience some form of joint pain or discomfort. Many of these symptoms are due to the condition of degenerative arthritis. However, how many of these individuals have been told there is nothing they can do for their symptoms! What if we told you, that NUTRITION, specifically collagen supplementation, has been shown to slow disease progression, and ease joint discomfort?
Collagen is a structural protein that serves as the key building block of bone, connective tissue, and cartilage. Out of the 16 known collagen types, we will focus this discussion on the three most common types: 1-3. Out of these three, which type of collagen will actually help ease joint pain discomfort?
This is a very important topic and one that is not commonly discussed when individuals are recommended a collagen supplement.
Not all supplements are made the same! So let’s compare!
Type I and III Collagen are found in our skin, bones, tendons, eyes, blood vessel walls and other connective tissues. Their primary amino acid chains including proline, glycine and hydroxyproline.
Type I collagen is most effective in keeping the skin elastic. You’ll find type 1 collagen in sources including cattle or fish sources.
Type II Collagen makes up about half of all protein in all cartilage and 85–90 percent of supporting cartilage. Its primary amino acids include: arginine, glutamine, glycine and proline. Healthy cartilage allows our bodies to absorb shock and withstand impact stress. In addition, type II collagen helps support strong bones, which helps to provide structural framework especially as we age!
You will find the most prevalent source of type II collagen in chicken collagen, which is also extremely high in chondroitin and glucosamine (which also have benefits for healthy cartilage). Chicken Bone Broth collagen would provide the greatest source of type II collagen.
In summary, it is very important to understand what kind of collagen is actually in your product, what your overall goal is of the supplementation and if they match! Our favorite supplement is Ancient Nutrition’s Multi Collagen Protein, or Bone Broth Protein! In fact, these supplements have been shown to reduce knee joint stiffness in as little as 7 days, and helps joints recover faster!
If you are on the fence about whether a supplement is right for you, you can always discuss with your primary care physician, nutritionist, or your local health professional!
We hope this will help make a more informed decision on your next supplement purchase!
Here is to healthier and happier joints!
References:
Bakilan F, Armagan O, Ozgen M, Tascioglu F, Bolluk O, Alatas O. Effects of Native Type II Collagen Treatment on Knee Osteoarthritis: A Randomized Controlled Trial. Eurasian J Med. 2016 Jun;48(2):95-101. doi: 10.5152/eurasianjmed.2015.15030. PMID: 27551171; PMCID: PMC4970562.
Martínez-Puig D, Costa-Larrión E, Rubio-Rodríguez N, Gálvez-Martín P. Collagen Supplementation for Joint Health: The Link between Composition and Scientific Knowledge. Nutrients. 2023 Mar 8;15(6):1332. doi: 10.3390/nu15061332. PMID: 36986062; PMCID: PMC10058045.
https://ancientnutrition.com/blogs/all/type-2-collagen. Jill Levy. March 11, 2023.