Collagen in dietary supplements: which one to choose for the joints? An extensive guide for optimal choice and application

Part 1: Collagen – the foundation of healthy joints

1.1. What is collagen and its role in the body

Collagen is the most common protein in the human body, which is about 30% of the total mass of protein. It is the main structural component of connective tissue, including the skin, bones, tendons, ligaments, cartilage and blood vessels. The name comes from the Greek word “κόλλα” (kolla), which means “glue”, which reflects its role as “glue”, holding the fabric together.

Collagen is a complex structure consisting of three polypeptide chains (alpha-like) twisted into a triple spiral. These chains are rich in amino acids, such as glycine, Proilin and hydroxyproline, which provide the strength and elasticity of the collagen structure.

Collagen functions in the body are extensive and vital:

Structural support: Collagen forms the basis for fabrics, ensuring their strength and elasticity. It supports the form of organs and tissues, allowing them to withstand loads and deformations.
Skin elasticity: Collagen is a key component of the dermis, ensuring its elasticity, elasticity and moisture. With age, the production of collagen decreases, which leads to the appearance of wrinkles and the loss of skin elasticity.
Joint health: Collagen is the main component of cartilage, which covers the surface of the joints and provides their smooth sliding. It also supports ligaments and tendons that connect the bones and muscles, ensuring stability and mobility of the joints.
Bone strength: Collagen forms the basis of the bone matrix, ensuring its strength and resistance to fractures. It serves as a frame on which mineral salts are deposited, such as calcium and phosphorus.
The function of blood vessels: Collagen is part of the walls of blood vessels, ensuring their elasticity and strength. It helps maintain normal blood pressure and prevents vascular tears.
Wound healing: Collagen plays an important role in the healing process of wounds, forming a frame for a new tissue and stimulating cell growth. It helps to close the wounds and prevents the formation of scars.

1.2. Types of collagen and their features

There are at least 28 different types of collagen, each of which has its own unique structure and function. However, the most common and studied types are:

Type and: The most common type of collagen, which is about 90% of the total collagen in the body. It is contained in the skin, bones, tendons, ligaments, teeth and connective tissue. Type collagen provides the strength and elasticity of these tissues.
Type II: The main type of collagen contained in cartilage. It provides elasticity and shock -absorbing properties of cartilage, protecting the joints from damage.
Type III: It is often found along with a type I collagen, especially in the skin, vessels and internal organs. It provides elasticity and support for these fabrics.
Type IV: The main component of basal membranes, thin layers of connective tissue that support epithelial and endothelial cells. It plays an important role in filtering and barrier function.
Type V: Contained in the cornea of the eye, hair and placenta. It is involved in the formation of fibers and maintaining the structure of these tissues.

The choice of collagen as an additive depends on specific goals and needs. For joint health, the most important are the type II collagen and type I collagen. Type II collagen, as mentioned above, is the main component of cartilage. Type I collagen is important for maintaining the strength of the ligaments and tendons that surround and support the joints.

1.3. How collagen supports joint health

Collagen plays a key role in maintaining joint health, ensuring their strength, flexibility and resistance to damage. It performs the following functions:

Maintaining the structure of the cartilage: Type II collagen is the main component of cartilaginous fabric, making up to 70% of its dry weight. It forms a complex network of fibers, which provides elasticity and shock -absorbing properties of cartilage. Type II collagen allows the cartilage to withstand the loads and deformations, protecting the joints from wear.
Stimulation of the synthesis of cartilage tissue: Studies show that the intake of collagen can stimulate cartilage cells (chondrocytes) to the synthesis of new collagen and other cartilage tissue components, such as proteoglycans. This can contribute to the restoration of damaged cartilage and a slowdown in the progression of joint diseases, such as osteoarthritis.
Reducing inflammation: Collagen can have anti -inflammatory properties that can help reduce pain and swelling in the joints. Some studies show that the intake of collagen can reduce the level of inflammatory markers in the blood, such as Interleukin-1 (IL-1) and the Alpha tumor necrosis factor (TNF-α).
Maintaining the strength of ligaments and tendons: Type I collagen is the main component of ligaments and tendons that connect the bones and muscles. It provides their strength and elasticity, allowing them to withstand the loads and ensure the stability of the joints. Reception of collagen can help strengthen the ligaments and tendons, reducing the risk of stretching and other injuries.
Improving the mobility of the joints: By maintaining the structure of the cartilage, stimulating its synthesis, reducing inflammation and strengthening of ligaments and tendons, the intake of collagen can help improve joint mobility and reduce stiffness.

1.4. Signs of collagen deficiency and its effect on the joints

With age, the natural production of collagen in the body decreases, which can lead to various health problems, especially with joints. Signs of collagen deficiency may include:

Joint pain: The most common sign of collagen deficiency is joint pain, especially when moving. The pain can be aching, acute or pulsating.
Joints of joints: In the morning or after a long period of inaction, the joints can be constrained and difficult to move. Statement usually passes after several minutes of movement.
Clicking or crunching in the joints: When moving in the joints, a click or crunch may occur, which indicates damage to cartilage.
Restriction of joint mobility: The joints can be less mobile, which makes it difficult to perform everyday actions.
The weakness of the ligaments and tendons: Ligations and tendons can become weaker and more injured, such as stretching and dislocations.
Wrinkles and loss of skin elasticity: A decrease in collagen production leads to a loss of elasticity and elasticity of the skin, which manifests itself in the appearance of wrinkles and sagging of the skin.
Fitty nails and hair: Collagen is also necessary for the health of nails and hair. Collagen deficiency can lead to fragility of nails and hair.
Digestive problems: Collagen plays a role in maintaining the health of the intestinal mucosa. Collagen deficiency can lead to digestion problems such as irritable intestines (SRK).

Collagen deficiency can lead to the development of various joint diseases, such as:

Osteoarthritis (osteoarthritis): The most common joint disease, characterized by the gradual destruction of cartilage. Collagen deficiency can accelerate this process.
Rheumatoid arthritis: Autoimmune disease in which the immune system attacks the body’s own tissues, including joints. Collagen deficiency can aggravate the inflammation and damage to the joints with rheumatoid arthritis.
Tendinitis: Inflammation of the tendons, which can be caused by repeated movements or injuries. Collagen deficiency can weaken the tendons and make them more susceptible to inflammation.
Bursit: Inflammation of synovial bags filled with liquid, which surround the joints and tendons. Collagen deficiency can contribute to the development of Bursite.

Part 2: Types of collagen additives for joints

2.1. Hydrolyzed collagen (collagen peptides)

The hydrolyzed collagen, also known as collagen peptides, is the most common form of collagen used in addition. It is obtained by splitting collagen molecules into smaller fragments (peptides) using enzymes or acids. This process facilitates the absorption of collagen by the body.

Advantages of hydrolyzed collagen:

High bioavailability: Due to the small size of the peptides, the hydrolyzed collagen is easily absorbed in the intestines and quickly enters the bloodstream.
Universality: Hydrolyzed collagen can be added to various products and drinks, such as coffee, tea, smoothie and soups, without changing their taste and texture.
Various types of collagen: Hydrolyzed collagen may contain various types of collagen, depending on the source. For the health of the joints, a hydrolyzed collagen containing collagen I and II is usually used.
Proven effectiveness: Many studies have shown that the use of hydrolyzed collagen can improve joint health, reduce pain and inflammation, and improve mobility.

How the hydrolyzed collagen for the joints works:

Supplies building blocks: Collagen peptides serve as construction blocks for the synthesis of new collagen in cartilage, borders and tendons.
Stimulates chondrocytes: Hydrolyzed collagen can stimulate chondrocytes (cartilage cells) to the synthesis of more collagen and other cartilage tissue components, such as proteoglycans.
Reduces inflammation: Some studies show that a hydrolyzed collagen can reduce the level of inflammatory markers in the blood, such as interleukin-1 (IL-1) and a factor of alpha tumor (TNF-α), which helps to reduce pain and swelling in the joints.

2.2. Non-unauthorized type II collagen (UC-II)

A non-reinvented type II collagen (UC-II) is a form of type II collagen, which retains its natural structure of the triple spiral. Unlike hydrolyzed collagen, UC-II is not split into peptides, but remains in its original form.

Advantages UC-II:

The mechanism of action: UC-II works through the immune system, and not by providing building blocks for collagen synthesis. It is considered an “immunotolerant” substance.
Low dosage: To achieve the effect, a much smaller dosage of UC-II is required compared to a hydrolyzed collagen. Usually 40 mg UC-II per day is enough.
Clinically proven effectiveness: Many clinical studies have shown that UC-II can be effective in reducing pain and improving joint mobility, especially with osteoarthritis.

How UC-II works for the joints:

Immunotolerance: UC-II interacts with immune cells in the intestines (Payerovs of plaques), “teaching” them not to attack the type of type II collagen in cartilage. This helps reduce inflammation and cartilage damage.
Reducing autoimmune reaction: UC-II can help reduce an autoimmune reaction to type II collagen, which can play a role in the development of osteoarthritis and rheumatoid arthritis.
Stimulation of cartilage regeneration: Some studies show that UC-II can stimulate the regeneration of cartilage, although the mechanism of this action has not been fully studied.

The differences between the hydrolyzed collagen and UC-II:

Characteristic	Hydrolyzed collagen (collagen peptides)	Non-unauthorized type II collagen (UC-II)
Structure	Split into peptides	Retains the natural structure of the triple spiral
The mechanism of action	Supplies building blocks, stimulates chondrocytes	Immunotolerance, reduction of autoimmune reaction
Dosage	Usually 5-15 grams per day	Usually 40 mg per day
Bioavailability	High	Below, but effective due to the mechanism of action
The main effect	Collagen synthesis stimulation	Reduction of inflammation, improving immune tolerance
Suitable for	General health of the joints, prevention	Osteoarthritis, rheumatoid arthritis, joint pain

2.3. Gelatin

Gelatin is a form of collagen, which is obtained by partial hydrolysis of collagen from animal sources, such as leather, bones and tendons. Gelatin is usually used in the food industry for the preparation of jelly, marmalade and other products.

Advantages of gelatin:

Cheaper option: Gelatin is usually cheaper than hydrolyzed collagen and UC-II.
Source Glycine and Sore: The gelatin is rich in amino acids by glycine and the pro -tank, which are necessary for the synthesis of collagen.
Can improve intestinal health: Gelatin can help improve the health of the intestinal mucosa, which can indirectly affect the health of the joints.

Disadvantages of gelatin:

Lower bioavailability: The gelatin is absorbed worse than the hydrolyzed collagen, due to the larger size of the molecules.
Specific taste and texture: Gelatin has a specific taste and texture that can not be liked by everyone.
Not suitable for vegetarians and vegans: Gelatin is received from animal sources, so it is not suitable for vegetarians and vegans.

How gelatin works for the joints:

Supplies building blocks: The gelatin contains amino acids necessary for the synthesis of collagen in cartilage, bonds and tendons.
Can improve intestinal health: A healthy intestine is important for the general health of the body, including joint health.

2.4. Other forms of collagen: sea collagen, plant “collagen”

Sea collagen: It turns out of the leather and bones of fish. The advantages are the smaller size of the peptides (compared with the bull and pork collagen), which potentially improves the assimilation, as well as the lack of religious restrictions (for those who do not eat pork or beef). It contains mainly type I collagen.
Plant “collagen”: There is no real collagen of plant origin. Products advertised as “plant collagen” actually contain amino acids, vitamins and minerals that support the natural production of collagen in the body. They do not contain collagen itself.

Part 3: How to choose a collagen for joints: key factors

3.1. Type of collagen: which type is better for the joints?

As mentioned earlier, type II collagen and type I collagen are most important for joint health.

Type II collagen (UC-II): If you suffer from osteoarthritis or other diseases associated with the destruction of cartilage, UC-II can be a good choice. It works through the immune system, reducing inflammation and autoimmune reaction to type II collagen in cartilage.
Hydrolyzed collagen (collagen peptides) containing type II collagen: It is also a good choice for maintaining the health of the cartilage. Make sure the product contains type II collagen.
Hydrolyzed collagen (collagen peptides) containing type I collagen: It is important for maintaining the strength of the ligaments and tendons that surround and support the joints. It is also useful for the health of the skin, bones and other tissues.

In some cases, it can be useful to combine type II collagen and type I collagen to achieve the maximum effect.

3.2. The source of collagen: animal (bull, pork, fish) or vegetable (“collagen -forming” substances)?

Animal collagen: The most common sources of collagen are cattle (bull -cloud collagen), pigs (pork collagen) and fish (sea collagen). Bull -shaped collagen often contains type I and III collagen, and sea collagen is a type I collagen.
Plant “collagen”: As already mentioned, there is no real collagen of plant origin. Plant products may contain amino acids, vitamins and minerals necessary for the synthesis of collagen in the body, but they do not contain collagen itself. Plant “collagen -forming” substances can be useful as an addition to the animal collagen, but cannot replace it completely.

When choosing a collagen source, your dietary preferences and restrictions should be taken into account, as well as possible allergies.

3.3. Release form: powder, capsules, liquid

Collagen additives are available in various forms of release:

Powder: Powder is the most common form of hydrolyzed collagen. It can be easily added to various drinks and products.
Capsules: Capsules are convenient to use and allow you to accurately dose collagen.
Liquid: Liquid collagen additives are also convenient to use and can contain additional ingredients, such as vitamins and minerals.

The choice of release form depends on your personal preferences and ease of use.

3.4. Additional ingredients: vitamin C, hyaluronic acid, chondroitin, glucosamine

Some collagen additives contain additional ingredients that can enhance their beneficial properties for the joints:

Vitamin C: It is necessary for the synthesis of collagen. It helps the enzymes involved in the synthesis of collagen to function correctly. Make sure your collagen supplement contains vitamin C or take it separately.
Hyaluronic acid: Moisturizes cartilage and synovial fluid, which provides better shock absorption and lubrication of the joints.
Chondroitin and glucosamine: They are components of cartilage and can help slow down the destruction of cartilage and reduce inflammation.

3.5. Certification and product quality: choose proven brands

When choosing a collagen supplement, it is important to pay attention to certification and product quality. Choose products from proven brands that undergo independent testing for cleanliness and safety. Look for certification signs such as:

NSF International: An independent organization that tests and certifies food supplements.
USP Verified: Food additive testing program developed by the US Pharmacopoe Forum (USP).
Informed-Sport: The testing program for the presence of prohibited substances in sports supplements.

It is also important to read reviews of other consumers and consult a doctor or other qualified medical worker before taking any new additives.

Part 4: how to take collagen for joints correctly: dosage, reception time, course duration

4.1. Recommended collagen dosage for joints

The recommended dosage of collagen for joints depends on the type of collagen and individual needs:

Hydrolyzed collagen (collagen peptides): Usually 5-15 grams per day, divided into several tricks.
Non-unauthorized type II collagen (UC-II): Usually 40 mg per day.
Gelatin: Usually 10-20 grams per day.

It is important to follow the instructions on the packaging of the product and consult a doctor or other qualified medical worker in order to determine the optimal dosage for you.

4.2. The optimal time of receiving collagen

There are no strict rules regarding the optimal time of collagen. Some people prefer to take it on an empty stomach in the morning to improve assimilation. Others prefer to take it before bedtime in order to provide the body with building blocks to restore tissues during sleep.

It is important to take collagen regularly, at the same time every day to maintain a constant level of collagen in the body.

4.3. The duration of the collagen reception course

To achieve tangible results, it is necessary to take collagen for at least 3-6 months. In some cases, a longer course of admission may be required.

After achieving the desired results, we can consider the possibility of reducing the dosage or break in the reception of collagen. However, it is important to remember that the termination of collagen intake can lead to a gradual return of symptoms.

4.4. Possible side effects and contraindications

In general, collagen is considered a safe addition with a small number of side effects. However, some people may have the following side effects:

Indigestion: Nausea, bloating, diarrhea or constipation.
Allergic reactions: Skin rash, itching or urticaria.
Unpleasant taste in the mouth: It can be caused by some forms of collagen.

Collagen is contraindicated for people with allergies to collagen sources (for example, fish, beef or pork). You should also take collagen with caution to people with kidney or liver diseases.

Before taking collagen, it is necessary to consult a doctor or other qualified medical worker, especially if you have any diseases or you take any medicine.

Part 5: Additional strategies for maintaining joint health

5.1. Diet rich in collagen and substances supporting its synthesis

In addition to receiving collagen additives, it is important to maintain joint health with a diet rich in collagen and substances that support its synthesis:

Bone broth: It is an excellent source of collagen, amino acids and minerals.
Products rich in vitamin C: Citrus fruits, berries, kiwi, pepper.
Products rich in the proof: Eggs, dairy products, mushrooms, asparagus.
Products rich in glycine: Chicken, pork, gelatin.
Products rich in copper: Seafood, nuts, seeds, whole grain products.
Products rich in zinc: Oysters, meat, poultry, legumes, nuts.

5.2. Exercises to strengthen the joints and maintain their mobility

Regular exercises are important for maintaining joint health:

Low shock load exercises: Swimming, walking, cycling.
Exercises for stretching: Yoga, Pilates.
Muscle strengthening exercises: Work with weight, rubber or own weight.

It is important to engage in the guidance of a qualified instructor or physiotherapist in order to avoid injuries.

5.3. Maintaining a healthy weight

Excessive weight has an additional load on the joints, especially on the knees and hips. Maintaining a healthy weight helps to reduce this load and reduce the risk of joint diseases.

5.4. Avoidance of injuries

Joint injuries can lead to the development of arthritis in the future. It is important to avoid injuries using the right technique in sports and other physical exertion.

5.5. A sufficient dream

During sleep, the body is restored and repairs damaged tissues, including cartilage tissue. A sufficient dream is important to maintain joint health.

Part 6: Scientific research and evidence base

6.1. Overview of clinical studies confirming the effectiveness of collagen for joints

There are many clinical studies confirming the effectiveness of collagen for the joints. Here are some of them:

Hydrolyzed collagen: The study published in the journal Osteoarthritis and Cartilage showed that the intake of hydrolyzed collagen for 6 months reduces pain and improves the joint function of people with osteoarthritis of the knee joint.
UC-II: The study published in the journal “International Journal of Medical Sciences” showed that UC-II intake decreases pain within 90 days and improves the joint function of people with osteoarthritis of the knee joint compared to placebo.
Meta-analysis: The meta-analysis published in the journal British Journal of Sports Medicine showed that collagen intake can be effective in reducing the pain associated with physical exercises.

6.2. Collagen action mechanisms: scientific explanation

The mechanisms of collagen action for the joints are well studied:

Collagen synthesis stimulation: Collagen peptides serve as construction blocks for the synthesis of new collagen in cartilage, bonds and tendons.
Chondrocytic stimulation: Collagen can stimulate chondrocytes (cartilage cells) to the synthesis of a larger amount of collagen and other cartilage tissue components.
Reducing inflammation: Collagen can reduce the level of inflammatory markers in the blood, which helps to reduce pain and swelling in the joints.
Immunotolerance (UC-II): UC-II interacts with immune cells in the intestines, “teaching” them not to attack the type II collagen in cartilage.

6.3. Research restrictions and the need for further research

Despite the fact that there are many studies confirming the effectiveness of collagen for the joints, it is necessary to take into account some restrictions:

Sample size: Some studies had a small sample size, which could affect the results.
Methodology: Some studies used various methodologies, which complicates the comparison of the results.
Long -term effects: Additional studies are needed to assess the long -term effects of collagen.

Despite these restrictions, existing studies provide convincing evidence that collagen can be effective for maintaining joint health.

Part 7: Collagen for different age groups and conditions

7.1. Collagen for young people: prevention and support of an active lifestyle

Young people who lead an active lifestyle can use collagen to prevent joint injuries and maintain their health. Collagen can help strengthen ligaments and tendons, reduce the risk of stretching and other injuries associated with physical exertion.

7.2. Collagen for middle -aged people: slowdown in degenerative processes

Middle -aged people can use collagen to slow down degenerative processes in joints, such as osteoarthritis. Collagen can help reduce pain and inflammation, improve joint mobility and slow down the destruction of cartilage.

7.3. Collagen for the elderly: Improving the quality of life and mobility

Older people can use collagen to improve the quality of life and mobility. Collagen can help reduce pain and stiffness in the joints, improve joint function and reduce the risk of falls.

7.4. Collagen during sports: recovery and joint protection

Athletes can use collagen to restore after training and joint protection from damage. Collagen can help strengthen ligaments and tendons, reduce pain and inflammation, and accelerate recovery after injuries.

7.5. Collagen with osteoarthritis: Reducing pain and improving function

People with osteoarthritis can use collagen to reduce pain and improve joint function. UC-II and hydrolyzed type II collagen are the most effective forms of collagen for the treatment of osteoarthritis.

Part 8: Conclusion. The prospects and future of collagen research

8.1. Summing up: what you need to know about collagen for joint health

Collagen is an important protein for joint health, ensuring their strength, flexibility and resistance to damage. Taking collagen additives can be effective in reducing pain and inflammation, improving the mobility of the joints and slowing down degenerative processes.

When choosing a collagen additive, it is important to consider the type of collagen, the source of collagen, the form of release and the presence of additional ingredients. It is also important to choose products from proven brands that undergo independent testing for cleanliness and safety.

8.2. Future areas of collagen research

Future collagen studies will be aimed at studying:

The optimal dosage and duration of the collagen reception course for different states.
Collagen action mechanisms at the molecular level.
The effects of collagen on the regeneration of cartilage.
Development of new and more effective forms of collagen.
The use of collagen in combination with other therapeutic methods for the treatment of joint diseases.

8.3. Collagen as part of a comprehensive approach to joint health

It is important to remember that the intake of collagen is only part of a comprehensive approach to the health of the joints. It is also important to maintain a healthy diet, engage in regular physical exercises, maintain healthy weight and avoid injuries. Consultation with a doctor or other qualified medical worker will help determine the optimal strategy to maintain the health of your joints.