Collagen is a type of protein found in the body in abundance. The collagen protein is found in the skin and cartilage and thus acts as a shock absorber for the joints. It is made of amino acids and is found in many parts of the body including cartilage, skin, tendons, teeth, and bones. The effects of collagen supplements helping joints is a much-studied topic and have mixed responses among the researchers.
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Types And Benefits Of Collagen Supppliments
Collagen is a nutritional supplement extracted from the connective tissues of fish, chickens, and cows and has anti-inflammatory effects. These are taken orally either in powdered form or capsule and also added to the foods like protein bars. Collagen makes up 80% of the skin in the body, thus helping in maintaining joint health, skin health, and many more. In the case you lose collagen from your body, thus, by taking the collagen supplements, you can replenish collagen again in the body.
👉There are three types of collagen supplements:
- Undenatured
- Gelatin
- Hydrolyzed
The hydrolyzed collagen and gelatin collagen are the results of larger proteins broken down into smaller ones. The pre-digested form of collagen is further called hydrolyzed gelatin, hydrolyzed collagen, collagen hydrolysate, and collagen peptides.
Benefits Of Collagen Supplements To The Joints
The most common type of collagen used in the treatment of osteoarthritis and rheumatoid arthritis is Collagen type II. This collagen is found in the cartilage which makes the cartilage springy and helps in cushioning the stress on joints. Collagen II is obtained from chicken which secretes chemicals like glucosamine and chondroitin which may help in the rebuilding of cartilage.
The efficacy of these two chemicals has not been proven yet in the treatment of osteoarthritis. In osteoarthritis, the cartilage which helps in the protection of joints wears down with time. This type of arthritis is also called degenerative joint disease which affects more than 32.5 million adults. However, clinical evidence in favor of collagen supplements is mixed but one study indicated that when patients with knee arthritis were given collagen, there were improvements observed in their joint pain and function. Several studies suggested that collagen hydrolysate helps in the improvement of osteoarthritis by increasing the production of joint collagen in the body.
In the case of rheumatoid arthritis (RA), the healthy cells of the body are attacked by the immune system by mistake and thus causing painful swelling in knee joints, wrists, and hands. Research on the efficacy of collagen supplements in the treatment of rheumatoid arthritis is also mixed. Oral collagen has collected positive reviews in the treatment of RA in preclinical and clinical studies.
Doses Of Collagen Supplements
The doses of collagen supplements have not been well established, although the daily doses of collagen hydrolysate are between 1gm to 10gm and for bovine type II collagen or chicken collagen supplement, the amount is between 0.1mg to 1 mg.
The amount of UC-II collagen should be taken in lesser amounts ranging from 20mg to 40mg per day and on the other hand, gelatin and hydrolyzed collagen should be taken in higher amounts that is 10gm per day.
👉Side Effects
There are no major side effects of collagen, however, a few minor effects includes the following:
- Rashes
- Heaviness in stomach
- Diarrhea
List Of Collagen Supplements:
- Great Lakes Gelatin Collagen Hydrolysate
This collagen powder is prepared from pasture-raised cows and grass-fed cows from Brazil and Argentina. The product is gluten-free, keto-certified, non-GMO, and Paleo-friendly. It has a high protein amount per serving and is tasteless and odorless. It has one disadvantage that it may be potential gelatin allergens.
- Vital Proteins Original Collagen Peptides Powder
This supplement is produced from cows raised in the alignment of Global Animal Partnership 5-step animal welfare rating standards. The company puts extra care on the sourcing of bovine collagen peptides. They also add Vitamin-C to which helps in increasing collagen absorption and also add hyaluronic acid promotes collagen.
- Healthy Origins UC-II Veggie Caps
This collagen supplement is best for joint pain as ranked by Consumer Labs Research. It contains patented undenatured type-II collagen which is produced from chicken sternum. UC-II helps in increasing mobility and flexibility of the joints and is purely vegetarian-friendly.
- Reservage Nutrition Ultra Collagen Booster Vegetarian Capsule
This collagen supplement uses BioCell as its main ingredient. This particular collagen is derived from chicken sternal cartilage extract and consists of naturally occurring collagen type II. It supports producing collagen and is free from most of the allergens.
Conclusion
Although there are uncertainties on the efficacy of collagen supplements, they are not harmful if taken directed. There are a few side effects of these nutritional supplements as mentioned above. Recommend from your doctors before taking the collagen supplements as they can affect an individual’s health. People who are vegetarian should see the label before buying these collagen supplements as these are made from animal tissues. So, keep all these factors in mind and consult your dietician or health advisor.
You can also read Bubs Naturals to support healthy aging.