Collagen for Healthy Bones and Joints

14/05/2024

The older we get, the more collagen we lose, causing our skin to age quickly. Not only does it affect the skin, Collagen is also responsible for maintaining the elasticity and flexibility of connective tissues in bones and joints.

Overview of Collagen

Collagen is a protein that accounts for about 30% of the total protein in the human body and this is the same for other animals. It is composed of amino acids linked together to form a triple helix of elongated fibers, which is the main component of connective tissues in the body, 70% of the skin dermis, 20% of bones, 50% of joints and approximately 100% of the cornea.

Collagen is the main component of the skin and plays a special role in enhancing skin health  

The name Collagen comes from the Greek word Kόλλα (Kolla), meaning glue. Collagen fibers act like glue to stick tissues together in the body, including muscles, bones, tendons, ligaments, blood vessels, etc. Therefore, scientists believe that this protein is an indispensable element for a healthy and flexible body with diverse roles as follows:

  • Collagen is the main component of the skin that plays a special role in enhancing skin health through increasing skin elasticity and hydration. In addition, this substance also promotes the production of other proteins in the skin structure such as elastin and fibrillin.
  • Existing abundantly in the cornea and lens of the eye in crystalline form, Collagen helps protect the eyes. When the body lacks this substance, it will affect the functioning of the cornea as well as the eyesight and make the lens blurry.
  • The blood vessels whose components include Collagen carry blood from the heart to the whole body. Being adequately supplied with this nutrient helps the arteries stay stable, avoiding pressure from the blood vessels on the vessel walls, consequently reduces the risk of some cardiovascular diseases
  • In addition, Collagen is also a nutrient that helps maintain the flexibility and elasticity of cartilage, creates the structure and strength of bones, and creates lubricant between joints, allowing them function smoothly. Therefore, Collagen helps effectively prevent bone and joint diseases and is considered an indispensable friend for bones and joints.

According to a 2015 study, women participating in the study were divided into 2 groups, one group received calcium supplements combined with Collagen, the other group only supplemented calcium daily for 12 months. Research results show that women who supplemented both calcium and collagen had a significant reduction in osteoporosis compared to those who only supplemented calcium.

Protein is an indispensable element for a healthy body with diverse roles 

Collagen comes in different types, each with its own function and location in the body. Until 2011, there were about 28 types of Collagen identified by scientists and classified into 5 main groups including types I, II, III, IV, V.  

  • Type I accounts for the largest proportion (more than 90%) and is made up of dense fibers, which provide structure for skin, bones, tendons, fibrocartilage, connective tissue and teeth.
  • Type II is often found in elastic cartilage and acts as a cushion for joints to move flexibly.
  • Type III, also known as reticulation, is the main component of retinal fibers, often found with type I. This type plays a significant role in supporting muscle structure, organs and arteries.
  • Type IV usually exists in the skin layers and plays a role in providing structure to the skin, enabling healthy skin.
  • Type V is found in cell surfaces, hair and placenta and plays a role in supporting stable growth of hair cells, helping hair stay strong and healthy.

As the body ages, Collagen production is less and the quality also decreases. One of the signs that the body lacks these nutrients is when the skin becomes less firm and soft. According to research by experts, when turning 25 years old, the amount of Collagen in the skin is seriously lacking. Besides, the cartilage in the body also weakens over time and movement becomes increasingly difficult. Collagen supplementation can be supplemented through diet or supplement products in the form of hydrolyzed Collagen, gelatin or raw Collagen. Of these, Hydrolyzed Collagen is considered the most absorbable as it is the form that has been broken down into smaller units. 

Application of Collagen for bone and joint health

In scientific studies, Collagen has been shown to be beneficial in supporting the treatment of joint problems such as arthritis and osteoarthritis. Collagen supplementation can help increase cartilage regeneration, reduce pain and improve motor function. In one study, a crude Type II Collagen supplement taken daily for 6 months reduced pain and stiffness in people with significant arthritis.

Another study also showed that taking 2 grams of Type II Hydrolyzed Collagen daily for 10 weeks reduced joint pain, stiffness, and disability scores by 38% in people with arthritis. For people with knee osteoarthritis, oral Collagen supplements may act as a mild pain reliever and improve joint function. To help joints function more smoothly, it takes three to five months of daily Collagen supplementation to see significant results.

Collagen can support bone and joint health, reduce joint pain and enhance bone formation 

Collagen provides a solid framework for bone cells to grow, helping strengthen bones and reducing the risk of bone fractures. In addition, Collagen also supports strengtheningto strengthen the connection between cells, thereby improving the ability of bones to recover after injury. Collagen supplementation can support the treatment of bone-related diseases such as osteoporosis and arthritis, while also helping to slow down the aging process of bones.

One study looked at the effects of Collagen supplementation in 102 postmenopausal women with reduced bone mineral density (BMD), each taking 5 grams of Collagen peptides daily for 1 year. The results showed that BMD significantly increased in the spine and femur (lower leg bone) in these participants compared to the same participants who received a placebo. Next, research in 31 of these women showed that taking 5 grams of Collagen daily for a total of 4 years had a gradual increase in BMD from 5.79 to 8.16% in the spine and from 1. 23 to 4.21% in the femur. These findings suggest that long-term Collagen supplementation may help increase bone mineral density in postmenopausal individuals who are at risk of osteoporosis, further confirming the practical effects of Collagen in supporting human health.

Collagen provides a solid framework for bone cells to grow, supports strengthen bones and reducing the risk of bone fractures.

Dosage and sources of Collagen supplements

Through a number of studies given above, Collagen is confirmed to play an important role in the functioning of the skeletal system. Therefore, people need to supplement their bodies with Collagen to limit the negative effects of Collagen deficiency on bone and joint health. However, the daily amount of Collagen to be consumed depends on the specific type of Collagen supplement and the reason you are taking it. Dosages of 2.5-15 grams daily appear to be safe and effective. In this article, dosages are given for bone and joint health purposes and based on available research, individual Collagen use should be consulted with a doctor or medical professional to ensure suitability and safety. For joint pain, 40 mg of crude Type II Collagen taken daily for 6 months or 2 grams of hydrolyzed Type II Collagen for 10 weeks may help relieve joint pain. As for bone health, research is still limited, but taking 5 grams of hydrolyzed bovine Collagen daily increases bone density after 1 year.

How much Collagen you take per day depends on the specific type of Collagen supplement and why you are taking it  

In addition, most experts encourage people to add foods rich in natural Collagen in their daily diet from animal and plant sources such as: fish with skin, chicken, eggs, and seaweed, slow cooking bond soups. Besides, some foods that do not themselves contain Collagen but are rich in vitamin C or zinc or copper, these are important ingredients that help promote Collagen production in the body such as: citrus fruits, green vegetables, Oysters, seeds and bell peppers also need to be added to the daily menu.

Nutrition provides collagen which is good for bone and joint health 

In addition, patients can also refer to Nutricare Bone – a nutritional solution to support strong bones and joints, limit the risk of osteoporosis by scientists from the Nutricare Medical Nutrition Institute – USA (NMNI-USA) researched and produced by Nutricare company.

The advantage of Nutricare Bone is that it provides Collagen type 2 nutrients to ensure the durability and flexibility of joint cartilage, helping patients improve the risk of osteoporosis. Besides, the product also provides many other nutrients such as Glucosamine, Nano Calcium, soluble fiber,…that allow to reduce bone and joint pain and reduce chronic inflammation. The highlight of Nutricare Bone is that it also adds vitamin K2 along with MUFA and PUFA fats to help prevent atherosclerosis, which is good for the heart. Thanks to that, the product can comprehensively support patients in preventing health problems. Being recommended by Nutricare experts: 2 – 3 glasses of Nutricare Bone per day may ensure nutrients for strong bones and joints.

The above article has provided you with content surrounding the topic: the role of Collagen for healthy bones and joints. Hopefully, it is informative to help you understand how important Collagen is for bones and joints. From these knowledge, you get the know-how to properly supplement Collagen to maintain flexibility, strength and improve mobility for better bones and joints.

References:

  1. https://ovanic.vn/Collagen-la-gi/
  2.  https://vi.wikipedia.org/wiki/Collagen 
  3. https://khoahoc.tv/Collagen-la-gi-Collagen-co-tac-dung-gi-doi-voi-co-the-101510
  4. https://my.clevelandclinic.org/health/articles/23089-Collagen
  5. https://www.vinmec.com/vi/tin-tuc/thong-tin-suc-khoe/suc-khoe-tong-quat/ban-nen-uong-bao-nhieu-Collagen-moi-ngay/
  6. https://www.healthline.com/nutrition/Collagen
  7. https://medlatec.vn/tin-tuc/goi-y-cac-loai-thuc-pham-giau-Collagen-khong-nen-bo-qua
  8. https://www.nhathuocankhang.com/ban-tin-suc-khoe/cac-loai-thuc-pham-giau-Collagen-de-kiem-trong-bep-1376824
  9. https://www.niams.nih.gov/vi/health-topics/bone-mineral-density-tests-what-numbers-mean
  10. Khatri, Mishti, et al. “The effects of Collagen peptide supplementation on body composition, Collagen synthesis, and recovery from joint injury and exercise: a systematic review.” Amino acids 53.10 (2021): 1493-1506.
  11. https://ovanic.vn/cach-su-dung-Collagen-de-cham-soc-khop/amp/

 

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