Collagen and joints: what role does it play?
Collagen is an essential protein for healthy joints, bones and skin. With age or intense physical activity, its natural production decreases, which can lead to joint pain, osteoarthritis or loss of flexibility. Wondering which type of collagen to choose, and which is most effective for your joints? Find out all you need to know in this comprehensive article.
- Preservation of cartilage, which protects bones from friction.
- Improved tissue elasticity, reducing the risk of injury.
- Reduced joint pain, especially for athletes and osteoarthritis sufferers.
Good to know: From the age of 25, collagen production gradually declines. That's why it's so important to supplement your diet.
What's the difference between type 1 and type 2 collagen?
There are several types of collagen, but types 1 and 2 are the most important for joints:
- Type 1 collagen: makes up 90% of the body's collagen and is present in skin, tendons, ligaments and bones. It is ideal for strengthening the body's overall structure and supporting connective tissue.
- Type 2 collagen: Specifically present in cartilage, it plays a key role in preserving joints and reducing the pain associated with osteoarthritis.
Summary: Type 1 collagen is more global, while type 2 is of particular interest for joints.
Which collagen is most effective for joints?
The choice of collagen depends on your specific needs:
- For overall action on bones, tendons and skin, opt for type 1 collagen, often of marine origin (marine collagen).
- For precise targeting of joints and cartilage, type 2 collagen is best suited.
Remember: if your aim is to protect your joints and relieve pain, type 2 collagen is the most relevant.
Is collagen good for osteoarthritis?
Yes, several scientific studies have shown that collagen can help relieve the symptoms of osteoarthritis.
- Stimulates cartilage regeneration.
- Reduces inflammation and joint pain.
- Improves joint mobility and flexibility.
Clinical results: Type 2 collagen supplementation reduces pain by up to 40% after 90 days in osteoarthritis sufferers.
Tip: combine collagen with vitamin C (found in citrus fruits or in supplement form) to optimize its absorption and synthesis in the body.
What's the best type 2 collagen?
Type 2 collagen comes in several forms, but the most effective for joints is native type 2 collagen.
Why is native type 2 collagen considered the best?
- Low but effective dosage: only 40 mg a day are needed for optimum action.
- Preserves collagen's natural structure, unlike hydrolyzed collagen.
- Proven effective in several studies on osteoarthritis and joint pain.
Good to know: This collagen can be found in dietary supplements specializing in joint health. It can be combined with ingredients such as glucosamine, chondroitin or MSM to reinforce its action.
How can you incorporate collagen into your daily routine?
There are several options for enjoying the benefits of collagen:
- Diet: Consume bone broth, natural gelatin and collagen-rich fish (salmon, sardines).
- As a dietary supplement: opt for marine collagen (type 1) or native type 2 collagen.
- Combine it with a healthy lifestyle: Eat a diet rich in proteins, antioxidants and vitamin C.
Conclusion:
If you're looking to relieve joint pain, prevent osteoarthritis or improve mobility, collagen is an excellent ally. Type 2 collagen is the most effective for joints, while type 1 collagen plays a more global role in connective tissue.
- For a targeted effect on osteoarthritis and joint pain: opt for native type 2 collagen.
- For a broader action on tendons and ligaments: opt for marine collagen (type 1).