Collagen makes up about one-third of the proteins in our body. It is an essential component of the skin, cartilage, and joints. Type I and type II collagens are the best known.
With age, our collagen production tends to decrease. It is estimated that from age 30, collagen loss is about 1% per year, with an acceleration around age 50.
On the skin, this results in a loss of firmness and elasticity. Regarding the joints, they tend to become more painful and less flexible.
Among the different types of collagen we have, it is type II that is found in the cartilaginous parts of our joints. More precisely, the 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 may reduce joint pain
Daily collagen supplementation has been positively associated with a reduction in joint pain.
This is what thisstudy shows, which was conducted over 6 months, with supplementation of 1200 mg of collagen per day.
Collagen may reduce osteoarthritis-related pain
Regarding osteoarthritis, this literature review examined all the studies conducted on the link between collagen and joint pain.
The result is that collagen supplementation can significantly reduce osteoarthritis-related pain, as well as stiffness.
Collagen may reduce sports-related joint pain
Finally, for the joint pain related to intense physical activity, a positive association has also been established. A collagen supplementation of 5 grams per day appears to significantly reduce pain.
This study highlights a significant reduction in pain during exertion, as well as a potential reduction in pain at rest.
Additional clinical studies are still needed to more precisely assess the effect of collagen supplementation on pain.
Main joint-related problems
An essential element for our mobility
Joints are the points of contact between bones. They connect them, which allows us to perform all our movements.
They include various components, allowing smooth gliding between 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, excess weight, or hormonal changes such as menopause.
There are various joint pathologies:
- Osteoarthritis: this is the most common condition. It results from degeneration of the cartilage, mainly related to age. The cartilage cracks, which leads to increased friction, then inflammation and stiffness.
- Rheumatoid arthritis: unlike osteoarthritis, which is a mechanical condition, this one is inflammatory. The cause is not yet clearly known; it may be autoimmune.
- Gout: this condition results from deposits of uric acid crystals in the joints. This can be the consequence of kidney disease or an inappropriate diet.
This article was written by Fanny Penigaud, a nutrition expert who graduated from the School of Dietetics and Human Nutrition.
