Collagen for joints: find out how it can help you

Do your joints ache, do you wake up in the morning with stiffness and pain? Listen to your body and listen to it.

Collagen for joints helps to maintain joint health and to relieve and prevent joint pain and degeneration.

Read on to find out how to keep your joints in good shape even when you’re on the move.

What are joints and why do they hurt?

Joints are soft tissue gears that hold the components of the skeleton together, enabling movement and flexibility. They have a complex configuration consisting of the articular surfaces of the bony ends that come into contact, the articular cartilage that lines these surfaces, the synovial membrane that contains the fluid that nourishes the cartilage, and the extra-articular ligaments and tendons that support the structure. Any of these components can become damaged and cause joint pain.

What is collagen?

Collagen is the most abundant protein molecule in the human body. It is made up of chains of amino acids that form support structures, providing firmness and elasticity and helping to maintain a correct level of skin hydration.

Together with vitamin C, silicon is responsible for activating the enzyme that synthesises collagen, as it is the component that allows collagen fibres to settle in the dermis. Therefore, without silicon, there is no collagen production.

Collagen can be combined with minerals and other substances to form various structures:

• Calcium crystals + collagen: rigid and solid structure (bones).
• Elastin + collagen: matrix structure (skin).
• Elastin + other substances (hyaluronic acid, chondroitin sulphate) + collagen : gel structure (cartilage).

As we age, collagen production is progressively reduced. The consequences are loss of flexibility and elasticity, lack of firmness, muscle and joint pain, tooth and gum problems, impaired vision and osteoporosis.

This makes silicon, which is key to bone regeneration, even more important, as numerous studies have shown.

Types of collagen: Which one should I take?

Humans possess more than 28 different types of collagen and 42 genes encoding collagen chains.

We detail the five main types of collagen.

• Type I – The most abundant. It is found in bones, dermis, cornea and tendons in the form of striated fibres that form chains to give elasticity and strength.
• Type II – Found in the cartilage and vitreous humour of the eye. Its function is pressure resistance.
• Type III – Found in skin, veins and muscles. It acts as a support for contracting and expanding organs.
• Type IV – Found mainly in the skin, it is part of the filtering system of the capillary vessels and the renal blood vessel groups that help eliminate waste. Its function is to support and help filter different substances.
• Type V – Found throughout the body, its main function is to give elasticity to the organs. It acts as a regulator of the development of collagen fibres.

Collagen supplements usually use collagen I and II, as they are the most abundant and form part of tendons and cartilage.

Bioavailability: the key to determining the efficacy of hydrolysed collagen

To facilitate its assimilation, collagen undergoes a hydrolysis process that breaks it down into amino acids, as collagen protein as such is not absorbed by the intestinal mucosa.

The amino acid content of hydrolysed collagen is similar to naturally produced collagen.

The concept of bioavailability refers to the actual effective dose of a product. Opt for supplements with high assimilation.

The intake of hydrolysed collagen is advisable:

• In the face of an unbalanced diet and a severe lack of protein.
• For recovery after training and to prevent injuries.
• To improve skin condition.
• To prevent the consequences of ageing: loss of flexibility, muscle and joint pain, osteoporosis or deterioration of vision.
• After pregnancy and in menopause.
• To relieve the pain of rheumatoid arthritis.

Benefits of collagen for joints

Several studies and theses relate the efficacy of collagen to the reduction of joint pain due to wear and tear and loss of bone mass, improving functionality and movement.

Collagen intake activates the synthesis of type II collagen, helps to keep joints supple and lubricated and protects the integrity of joint cartilage.

Foods with naturally occurring collagen and foods necessary for proper collagen production

Collagen is only found in foods of animal origin.

Vegetable collagen does not exist due to the functional incompatibility of this protein with vegetables, which lack mobility. However, collagen can be boosted by the intake of vegan nutrients of plant origin necessary for protein synthesis.

• Foods with naturally occurring collagen: red meat/white meat/fish/egg.
• Foods necessary for the correct production of collagen: Strawberries, berries, tomatoes, apples and beetroot for their lycopene content, a carotenoid that helps in the production of collagen.
• Carrots, melon, mango, green leafy vegetables, carrots for their vitamin A content, which helps in the synthesis of collagen.
• Kiwis, pineapples, strawberries and citrus fruits for their vitamin C content, which is essential for collagen synthesis.
• Garlic and onion for their sulphur content, essential for the production of collagen.
• Nuts, seafood, spinach, pumpkin seeds, flaxseed and strawberries are rich in omega-3 fatty acids.
• Avocado, soya, Brussels sprouts and walnuts for their Omega 6 fatty acid content.
• Olive oil and sunflower oil for their high content of Omega 9 fatty acids. Omega 3, 6 and 9 fatty acids are involved in the collagen production process.
• Cucumber, green beans, mushrooms, celery, radish or green leafy vegetables for their silicon content, a trace element that is essential in the production of collagen. The problem is that this mineral takes on different chemical forms, many of which are difficult for the body to assimilate and only a small amount is used by the body. A good way to maintain adequate levels is to take organic silicon supplements, which the body processes as orthosilicic acid, the chemical form that is best absorbed for its benefits.

We can do a lot to keep our joints in good condition and not limit our movement.

Proper diet, exercise and taking collagen supplements at the vital stages when they are needed are the perfect combo to keep you moving.