When you think of collagen you probably think of skin. Honestly, that’s fair! At least 80 percent of skin is made up of collagen, which helps support its structure and strength.1* But the benefits of collagen don’t stop at our outer layer.
The origins of the word collagen point to its structural effects. Collagen stems from the Greek word kolla which means glue.2 It is a protein that also provides central structural support to muscles, bones, and connective tissues throughout the body.3* Collagen is literally the glue that holds the body together.
How so? Well, in addition to the skin, bones and joints also contain large amounts of collagen.
Unfortunately, collagen begins to decline in early adulthood at the rate of about 1 to 1.5 percent per year, which can certainly add up over time.4 That’s why taking a quality collagen supplement may be the move for you.
How Collagen Helps Joints
Collagen has high concentrations of three key amino acids—glycine, proline, and hydroxyproline— which help support tendons, regulate bone turnover, and support joint health.5 Collagen is a main component of joint cartilage and research shows that replenishing collagen within the joints can have beneficial effects.6*
A 2019 analysis of several different randomized clinical trials found that taking a daily collagen supplement helped support joint mobility and function.7* A 2023 analysis of randomized clinical trials also found that taking hydrolyzed collagen peptides helped support joint health compared to those who took the placebo.8*
Choosing a Quality Collagen Supplement
When choosing a daily collagen supplement, look for one that contains 10 grams of hydrolyzed collagen per serving. When hydrolyzed collagen is combined with magnesium glycinate, there is additional synergistic bone and joint support.*
Hydrolyzed collagen is now available from KAL as a tasty creamer that can be easily added to your morning coffee or smoothie. Choose between chocolate mocha and vanilla.
Just like coffee and cream, collagen and joint health are the perfect pairing.
For more tips on nutrition, mindful wellness practices, and how to build a bedrock of wellness that lasts, follow us on Facebook @kalvits and Instagram at @kalvitamins!
References
- Reilly DM, Lozano J. Skin collagen through the lifestages: importance for skin health and beauty. Plastic and Aesthetic Research. 2021;8(2). https://parjournal.net/article/view/3863
- Matinez-Puig D, Costa-Larrion E, Rubio-Rodriquez N, Galvez-Martin P. Collagen supplementation for joint health: the link between composition and scientific knowledge. Nutrients. 2023;15(6):1332. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10058045/
- Holwerda AM, van Loon, L. The impact of collagen protein ingestion on musculoskeletal connective tissue remodeling: a narrative review. Nutrition Reviews. 2022;80(6):1-18. https://academic.oup.com/nutritionreviews/article/80/6/1497/6380930
- Reilly DM, Lozano J. Skin collagen through the lifestages: importance for skin health and beauty. Plastic and Aesthetic Research. 2021;8:2. https://www.oaepublish.com/articles/2347-9264.2020.153
- Khatri M, Naughton RJ, Clifford T, 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. 2021;53(10):1493-1506. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8521576/
- Lee H, Kim D, Kim C. The efficacy and safety of low-molecular-weight collagen peptides for joint pain in patients with osteoarthritis: a randomized, double-blind, placebo-controlled study. Journal of Functional Foods. 2023;109. https://www.sciencedirect.com/science/article/pii/S1756464623003924
- Garcia-Coronado JM, Martinex-Olvera L, Rlizondo-Omana RE, et al. Effect of collagen supplementation on osteoarthritis symptoms: a meta-analysis of randomized placebo-controlled trials. International Orthopaedics. 2019;43:531-538. https://link.springer.com/article/10.1007/s00264-018-4211-5
- Lin C, Tsai S, Huang K, et al. Analgesic efficacy of collagen peptide in knee osteoarthritis: a meta-analysis of randomized controlled trials. Journal of Orthopedic Surgery and Research. 2023;18. https://josr-online.biomedcentral.com/articles/10.1186/s13018-023-04182-w
