Collagen accounts for about a third of the proteins that make up our bodies. It is an essential component of the skin, cartilage, and joints. Type I and type II collagens are the most well-known.
With age, our collagen production tends to decrease. It’s estimated that from the age of 30, collagen loss is 1% per year, with an acceleration around 50 years.
On the skin, this results in a loss of firmness and elasticity. For joints, they tend to become more painful and less flexible.
Among the different types of collagen we possess, it is type II that is found in the cartilaginous parts of our joints. More precisely, collagen fibers are located in their extracellular matrix.
The studies below highlight a positive effect of collagen supplementation on joint pain.
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Collagen would reduce joint pain
Daily collagen supplementation has been positively associated with a reduction in joint pain.
This is shown in this study, which took place over 6 months, with a supplementation of 1200 mg of collagen per day.
Collagen would limit pain related to osteoarthritis
Regarding osteoarthritis, this literature review studied all the studies conducted on the link between collagen and joint pain.
The result is that collagen supplementation significantly reduces pain associated with osteoarthritis, as well as stiffness.
Collagen would inhibit joint pain related to sports
Finally, for joint pain related to intense physical activity, a positive link has also been established. A collagen supplementation of 5 grams per day could significantly reduce pain.
This study highlights a significant reduction in pain during exertion, as well as a potential reduction in pain at rest.
Further clinical studies are needed to observe more precisely the effect of collagen supplementation on pain.
The main joint-related problems
An essential element of our mobility
Joints are the contact points between the bones. They connect them together, which allows us to perform all our movements.
They include different elements, allowing smooth sliding between the bones as well as great mobility.
- Cartilage
- Tendons
- Ligaments
Different types of pain
However, joints can become painful for multiple reasons: age, intense physical activity, repetitive movement, overweight, or even a hormonal variation such as menopause.
There are different joint pathologies:
- Osteoarthritis: this is the most common pathology. It results from the degeneration of cartilage, mainly related to age. The cartilage cracks, leading to more friction, then inflammation and stiffness.
- Rheumatoid arthritis: unlike osteoarthritis, which is a mechanical pathology, this one is inflammatory. The cause is not yet clearly known; it might be autoimmune.
- Gout: this pathology is the result of a deposit of uric acid crystals on the joints. This can be the consequence of a kidney pathology or an inadequate diet.
This article was written by Fanny Penigaud, a nutrition expert graduated from the School of Dietetics and Human Nutrition
