The Basis of Your Musculoskeletal System
For those who’ve ever winced taking place stairs, felt that telltale morning stiffness, or apprehensive about thinning bones, you’re possible experiencing what I see in my apply every single day – the results of declining collagen. I usually inform my sufferers that collagen is actually the “glue” that holds us collectively – actually, the phrase “collagen” comes from the Greek phrase “kólla” that means glue. It’s probably the most plentiful protein in your physique, accounting for about 30% of your whole protein content material, and it’s completely essential for sustaining the integrity of your joints, bones, and connective tissues.
Consider collagen because the structural framework of your physique – just like the assist beams in a home. With out sufficient of it, issues begin to sag, crack, and finally break down. Sadly, our pure collagen manufacturing begins declining in our mid-20s and accelerates considerably after 40. This explains a lot of what we affiliate with growing older – creaky joints, decreased bone density, and longer restoration occasions from bodily exercise.
In my scientific apply, I’ve seen firsthand how addressing collagen deficiency can rework individuals’s lives. Final summer season, I injured my knee enjoying pickleball (I obtained the bug like so many others and went from not enjoying any court docket sports activities for 20 years to enjoying 2 hours a day 5+ days every week). I took 10g of collagen twice a day as a part of my restoration, and I imagine it made an enormous distinction. This private expertise, mixed with the rising physique of analysis on collagen supplementation, has made me a robust advocate for its function in sustaining musculoskeletal well being.
Joint Safety: Conserving Your Motion Easy and Ache-Free
Let’s discuss your joints. The cartilage that covers the ends of your bones is about 80% collagen – primarily kind II collagen. [1] This varieties a dense community that, together with different parts, provides cartilage its distinctive skill to cushion and take up shock. As we age or put extreme wear-and-tear on our joints, this collagen community breaks down, which may result in the ache and stiffness that many people expertise.
What’s fascinating is that supplemental collagen works in two complementary methods to assist joint well being:
First, there’s undenatured kind II collagen (UC-II), which works via what we name “oral tolerance.” While you take a small quantity (usually 40mg) of this intact collagen, it interacts along with your gut-associated immune tissue and primarily teaches your immune system to not assault the collagen in your personal joints. [2] It’s like a specialised type of immune coaching. Research present this may considerably scale back ache and enhance perform – even outperforming conventional dietary supplements like glucosamine and chondroitin. [3]
The second strategy entails hydrolyzed collagen peptides, often taken at greater doses (5-10g). These are broken-down items of collagen that function constructing blocks in your physique to restore and keep cartilage. These peptides truly stimulate the cells in your cartilage – known as chondrocytes – to supply extra of the parts wanted for wholesome cartilage. [4] One notably attention-grabbing examine discovered that taking 10g of collagen every day for six months elevated the proteoglycan content material of knee cartilage as measured by specialised MRI strategies. [5] This implies that collagen isn’t simply masking signs – it’s truly serving to rebuild cartilage construction.
A affected person of mine in his 50s, an avid tennis participant, stated that after 3 months of every day collagen peptides, he may play longer matches with much less knee stiffness the subsequent day. Tales like this align completely with what a complete 2024 meta-analysis discovered when taking a look at 35 randomized managed trials with over 3,000 contributors – collagen dietary supplements present important ache reduction and practical enchancment in osteoarthritis sufferers. [6]
Bone Constructing: The Scaffold for Mineral Deposition
When most individuals take into consideration bone well being, they give attention to calcium. However there’s a essential piece lacking from that image – the collagen matrix that makes up about 30% of your bone by weight. [7]
I like to elucidate it this manner: consider collagen because the rebar in strengthened concrete. The collagen varieties a versatile scaffold, and calcium and different minerals connect to that scaffold to create the whole bone construction. With out sufficient collagen, you may take all of the calcium on the earth, however it gained’t have the right framework to connect to. It’s like making an attempt to construct a brick wall with out mortar – the construction simply gained’t maintain collectively correctly.
A groundbreaking examine by König and colleagues in 2018 demonstrated this fantastically. They gave postmenopausal girls with osteopenia (early bone loss) 5 grams of collagen peptides every day for 12 months. By the tip of the yr, the ladies taking collagen confirmed a big improve in bone mineral density at each the backbone and femoral neck, whereas the placebo group skilled the anticipated age-related bone loss. [8]
Much more spectacular, they adopted this group for a complete of 4 years and located that the bone density beneficial properties have been maintained and even barely improved over that prolonged interval, with only a few new fractures occurring. [9] Blood markers confirmed a shift towards bone constructing slightly than bone breakdown, suggesting that collagen creates an setting that favors bone formation.
Different analysis signifies that collagen improves calcium absorption and retention in bones [10] – which makes good sense provided that collagen gives the construction for mineralization. When you will have a stronger natural collagen matrix, your bones can incorporate extra calcium and different minerals, resulting in stronger, extra resilient bones.
Muscle and Restoration Help: The Connection You Would possibly Be Lacking
Whereas collagen isn’t usually what we consider for constructing muscle (it’s not an entire protein like whey), it performs a vital supporting function that I discover many sufferers overlook. Collagen is wealthy in glycine, which helps stop muscle losing and aids in creatine synthesis. [11] In my apply, I usually advocate collagen to each aged sufferers involved about muscle loss and athletic sufferers centered on restoration.
There’s an interesting examine that captures this completely: researchers checked out aged males with age-related muscle loss and had them carry out 12 weeks of resistance coaching. Half acquired 15g of collagen peptides every day after exercises, whereas the opposite half obtained a placebo. The outcomes have been hanging – the collagen group gained considerably extra lean muscle mass (4.2 kg versus 2.9 kg) and had better energy enhancements. [12]
For lively individuals, collagen helps the connective tissues that muscle groups depend on – like tendons and ligaments. One of many landmark research on this space confirmed that younger athletes with knee ache who took collagen hydrolysate for twenty-four weeks skilled important ache discount throughout exercise in comparison with placebo. [13] Newer analysis confirms that 5g every day of particular collagen peptides reduces activity-related joint ache and speeds restoration after train. [14]
I usually take about 10 grams of collagen a day myself. If I’m nursing any type of minor damage or after a very intense week of coaching, I’ve observed that some nagging joint niggles – like a young knee or a sore shoulder – really feel extra resilient after I’m repeatedly taking collagen. It’s not night-and-day, and I’m additionally doing different issues like infrared sauna and PEMF, however I contemplate collagen a helpful instrument in my restoration toolkit.
Connecting Programs: Past Joints and Bones
What I really like about collagen supplementation is that its advantages lengthen effectively past simply joints and bones. Collagen is wealthy in glycine, which additionally helps intestine well being by enhancing the integrity of the intestinal lining. In my scientific apply, I’ve usually seen enhancements in sufferers with IBS or intestinal permeability once we add bone broth or collagen dietary supplements to their routine. These sufferers report much less bloating, higher stool consistency, and a calmer digestive system total.
Glycine additionally acts as an inhibitory neurotransmitter within the mind, which will help promote leisure and higher sleep. I usually personally take about 10 grams of collagen in just a little water or natural tea about an hour earlier than mattress. I discover that on nights I do that, I are likely to get up much less and really feel a bit extra refreshed.
Sensible Functions: Tips on how to Use Collagen Successfully
After years of recommending collagen to sufferers and utilizing it myself, listed below are my evidence-based suggestions for incorporating it into your wellness routine:
For joint well being: You have got two choices – both 40mg of undenatured kind II collagen (UC-II) every day, or 10g of hydrolyzed collagen peptides. You’ll usually discover enhancements after 3-6 months of constant use. [15] For acute joint points or throughout damage restoration, I usually counsel growing to 10g twice every day, which is what I did throughout my very own knee rehabilitation.
For bone well being: 5g every day of collagen peptides is the evidence-based dose, ideally taken persistently for a minimum of 12 months. This works greatest when mixed with sufficient calcium, vitamin D, and weight-bearing train for optimum outcomes. [16]
For muscle restoration: Take 10-15g of collagen inside an hour earlier than or after exercises to assist connective tissue restore. Consider this as offering your physique the uncooked supplies it must rebuild.
Each day integration: I discover the best option to incorporate collagen is so as to add it to your morning espresso, tea, or smoothie. Unflavored collagen is just about tasteless and dissolves effectively in sizzling liquids. It’s also possible to add it to soups, oatmeal, and even combine it into water.
High quality issues: Search for collagen peptides with a molecular weight round 2 kilodaltons (2,000 Da), which analysis exhibits are extra bioavailable and simpler to digest. [17] I’ve had fairly just a few sufferers in my apply that really feel bloated after taking typical collagen dietary supplements. However once they attempt a product with decrease molecular weight peptides, they don’t expertise that discomfort in any respect.
Additionally contemplate vitamin C consumption alongside your collagen – it’s a essential cofactor for collagen synthesis. Both consuming vitamin C-rich meals or taking a complement along with your collagen could improve its effectiveness.
Sourcing issues: I strongly advocate licensed grass-fed collagen each time potential. Not like many “grass-fed” claims on dietary supplements (which aren’t regulated), licensed merchandise like SOLUGEL® assure that the collagen comes from cattle raised on pasture their complete lives, with out hormones or antibiotics. That is higher each in your well being and for the planet.
Consistency is vital: Collagen isn’t like caffeine the place you’re feeling a right away impact. It really works regularly as your physique incorporates the peptides into tissues. Most research present important advantages after 8-12 weeks, with continued enhancements over 3-6 months. Don’t hand over too quickly – I often inform individuals to offer collagen a minimum of 2-3 months of every day use to evaluate its results.
A Basis for Lively Dwelling
I wish to emphasize that collagen isn’t a miracle remedy – it’s a foundational assist in your physique’s pure construction. Identical to I give attention to addressing root causes in my practical drugs apply, collagen works by offering the uncooked supplies and alerts your physique wants to keep up and restore its personal tissues.
Whether or not you’re a middle-aged weekend warrior hoping to remain lively with youthful mates (like I’m with pickleball), somebody noticing the primary indicators of joint stiffness, or a grandparent wanting to maintain up with energetic grandkids, collagen provides distinctive protecting advantages in your musculoskeletal system.
Mixed with a nutrient-dense, complete meals food regimen, common motion, stress administration, and good sleep hygiene, collagen supplementation generally is a highly effective a part of your technique for sustaining mobility, energy, and resilience all through life. It’s about giving your physique what it must thrive, slightly than simply masking signs or ready till issues develop into extreme.
References
[1] Martínez-Puig, D., Costa-Larrión, E., Rubio-Rodríguez, N., & Gálvez-Martín, P. (2023). Collagen supplementation for joint well being: The hyperlink between composition and scientific data. Vitamins, 15(6), 1332.
[2] Martínez-Puig, D., Costa-Larrión, E., Rubio-Rodríguez, N., & Gálvez-Martín, P. (2023). Collagen supplementation for joint well being: The hyperlink between composition and scientific data. Vitamins, 15(6), 1332.
[3] Lugo, J. P., Saiyed, Z. M., & Lane, N. E. (2016). Efficacy and tolerability of an undenatured kind II collagen (UC-II) complement in modulating knee osteoarthritis signs: a multi-center randomized, double-blind, placebo-controlled examine. Diet Journal, 15(1), 14.
[4] Martínez-Puig, D., Costa-Larrión, E., Rubio-Rodríguez, N., & Gálvez-Martín, P. (2023). Collagen supplementation for joint well being: The hyperlink between composition and scientific data. Vitamins, 15(6), 1332.
[5] McAlindon, T. E., Nuite, M., Krishnan, N., Ruthazer, R., Worth, L. L., Burstein, D., … & Schnitzer, T. (2011). Change in knee osteoarthritis cartilage detected by delayed gadolinium-enhanced magnetic resonance imaging following collagen hydrolysate supplementation: a pilot randomized managed trial. Osteoarthritis and Cartilage, 19(4), 399–405.
[6] Liang, C. W., Cheng, H. Y., Lee, Y. H., Liao, C. D., & Huang, S. W. (2024). Efficacy and security of collagen derivatives for osteoarthritis: A trial sequential meta-analysis. Osteoarthritis and Cartilage, 32(5), 574–584.
[7] Skilled consensus on the function of nutraceuticals in bone, joints, and muscle well being. Worldwide Journal of Orthopaedic Sciences, 8(3), 279–289.
[8] König, D., Oesser, S., Scharla, S., Zdzieblik, D., & Gollhofer, A. (2018). Particular collagen peptides enhance bone mineral density and bone markers in postmenopausal girls – a randomized managed examine. Vitamins, 10(1), 97.
[9] Particular Bioactive Collagen Peptides in Osteopenia and Osteoporosis: Lengthy-Time period Remark in Postmenopausal Girls – PMC.
[10] Particular Bioactive Collagen Peptides in Osteopenia and Osteoporosis: Lengthy-Time period Remark in Postmenopausal Girls – PMC.
[11] Melvin W. (2005). Dietary Dietary supplements and Sports activities Efficiency: Amino Acids. Journal of the Worldwide Society of Sports activities Diet. 2: 63-67.
[12] Zdzieblik, D., Oesser, S., Baumstark, M. W., Gollhofer, A., & König, D. (2015). Collagen peptide supplementation together with resistance coaching improves physique composition and will increase muscle energy in aged sarcopenic males: A randomized managed trial. British Journal of Diet, 114(8), 1237-1245.
[13] Clark, Okay. L., Sebastianelli, W., Flechsenhar, Okay. R., Aukermann, D., Meza, F., Millard, R. L., & Deitch, J. R. (2008). 24‐Week examine on using collagen hydrolysate as a dietary complement in athletes with exercise‐associated joint ache. Present Medical Analysis and Opinion, 24(5), 1485–1496.
[14] Martínez-Puig, D., Costa-Larrión, E., Rubio-Rodríguez, N., & Gálvez-Martín, P. (2023). Collagen supplementation for joint well being: The hyperlink between composition and scientific data. Vitamins, 15(6), 1332.
[15] Martínez-Puig, D., Costa-Larrión, E., Rubio-Rodríguez, N., & Gálvez-Martín, P. (2023). Collagen supplementation for joint well being: The hyperlink between composition and scientific data. Vitamins, 15(6), 1332.
[16] König, D., Oesser, S., Scharla, S., Zdzieblik, D., & Gollhofer, A. (2018). Particular collagen peptides enhance bone mineral density and bone markers in postmenopausal girls – a randomized managed examine. Vitamins, 10(1), 97.
[17] BIOAVAILABILITY OF SOLUGEL® COLLAGEN PEPTIDES. Doc 091005.032.1 – Model 3 – 21January2019.