by Mara Welty February 26, 2024 7 min read
Your joints, where the bones connect by way of cartilage, play a vital role in the movement and function of your knees, hips and shoulders.
That said, weakened joints, often caused by aging, injury, general unhealthiness or insufficient physical activity can significantly impact how you move throughout the world. Oftentimes, the consequences of weakened joints extend beyond physical discomfort, affecting your emotional well-being, independence and ability to engage in social activities with friends and family.
Fortunately, supplementing with collagen, the body’s most abundant protein, may help to reinforce and protect your joints and connective tissues. Read on as we explore the benefits of collagen for joints.
Proteins are essential macromolecules found throughout the human body, playing crucial roles in various biological processes. They serve as muscle material, chemical messengers, oxygen transporters, toxin neutralizers and more.
Of these macromolecules, 30 percent consist of collagen. Collagen is found in the organs, blood vessels and intestinal lining, and it’s a critical building block of:
Essentially, these proteins help to:
Collagen’s specific role depends on its type, which is determined by its molecular structure and location within the body. The primary collagen types include:
Accordingly, for the purpose of collagen supplementation for joint support, type 2 collagen is your primary go-to.
This type of collagen is found in the articular cartilage, a type of connective tissue that covers the bones and synovial joints — the most common type of human joint. The cartilage helps to lubricate the joints, allowing for seamless movement.
While more research is needed, it’s generally believed that type 2 collagen can help ease muscle and joint pain. This is primarily due to its potential anti-inflammatory effects.
Specifically, type 2 collagen can trigger the creation of T cells within the immune system. These cells travel through the blood, producing anti-inflammatory compounds that can mitigate inflammation and tissue damage within the joints. It may also supply amino acids to the joints to help repair damaged tissue. In addition to collagen's benefits, understanding how to increase protein intake overall can play a complementary role in supporting joint health and muscle recovery.
Yes, other collagen types may indirectly support joint health — specifically, type 1 and type 3 collagen.
Type 1 Collagen
Type 1 collagen, while not the primary component of articular cartilage in joints, plays an essential role in supporting joint health indirectly through its association with tendons and ligaments. These connective tissues, which are rich in this collagen type, contribute significantly to the stability and functionality of the joints by way of:
Type 3 Collagen
Type 3 collagen, often residing in muscles, arteries and organs, may not be the primary focus for joint health, but it does indirectly contribute to joint health by supporting:
Type 12, 14, 16, 22 and 27 Collagens
Several collagen subtypes have also been found in the articular cartilage of the joints; although, they’re significantly less abundant than type 2 collagen. That said, it’s believed that they may still play a minor role in overall joint health, stability and function.
In its supplement form, there are two categories of collagen to choose from:
Both types of collagen supplements can help improve joint discomfort; however, taking a hydrolyzed collagen supplement may also work to improve the health and appearance of the skin.
If you do choose to take a collagen supplement, it’s essential to note that collagen production cannot take place within the body without vitamin C, zinc, copper and manganese to complete its chemical structure. Accordingly, it may benefit to add these nutrients to your diet as well.
To support the joints, experts recommend consuming at least 10 grams of hydrolyzed collagen a day. Undenatured collagen, on the other hand, requires a much smaller dosage — typically 40 milligrams daily.
Keeping your joints strong and healthy allows you to move freely through the world, whether you’re running a 10K or running to the bank. To maintain joint health, it’s critical to move every day to reduce any stiffness in your joints.
Throughout the day, consider taking breaks to lightly stretch, practice a yoga routine or get out for a brisk 30-minute walk.
The Centers for Disease Control and Prevention recommend engaging in at least 150 minutes of moderately intense workouts every week, as well as two days of muscle-strengthening exercises.
Strong muscles can help to prevent joint pain and support their mobility. In addition to your strength-training routine, consider adding a core-building workout to support your core and, subsequently, your balance.
It’s also recommended to maintain a healthy weight. Any excess pounds can put significant stress on your joints, particularly in the knees and ankles, as well as the hips and back. Specifically, every one pound of excess weight can put an four extra pounds of pressure on your joints. For tips on how to lose weight naturally, explore our helpful guide where we dive further into all of the details.
Lastly, your diet is key. As previously discussed, it’s important to eat meals rich in vitamin C, zinc, copper and manganese, particularly when taking collagen supplements, to maintain the integrity of joint cartilage. Lean proteins can also help to support muscle strength and foods rich in omega-3 fatty acids may help to reduce inflammation in the joints.
For those keen on fitness, understanding the importance of meal timing in relation to exercise and joint health can further enhance your wellness routine.
Collagen supplementation in addition to what’s already naturally found in the joints’ cartilage, as well as the ligaments and tendons, can help to maintain joint, muscle and cardiovascular health.
For a collagen supplement you can trust, choose INVIGOR8.
We craft our INVIGOR8 Hydrolyzed Collagen Peptides + Vitamin C supplement with vitamin C and hydrolyzed type 1, 2 and 3 collagen, which work to:
Every serving, 30 in total, contains 12.4 grams of hydrolyzed collagen peptides — well beyond the recommended minimum. The hydrolyzed formula maximizes its bioavailability to promote quick absorption and collagen production. Plus, it’s easy to mix our unflavored formula into a variety of foods and beverages, from smoothies and teas to bone broth and muffins.
At INVIGOR8, we go beyond just joint health. Our suite of products is expertly designed to cater to various aspects of your health journey. Seeking effective and natural options for appetite control? Our Appetite Control Support supplement is a perfect choice. If you're striving for a more holistic approach to weight management, our Weight Loss Kit provides a comprehensive solution. For those focused on enriching their diet, our Organic Superfoods Powder offers a nutritious blend, perfect for everyday wellness. Each product in our range is crafted to empower you towards a healthier, more active lifestyle. Trust INVIGOR8 to be your partner in achieving optimal health and vitality.
Sources:
Our weight-loss products all work great on their own, but they work even better together! Try our Superfood Shake in combination with our Collagen Peptides or Burner Shake to promote healthy weight loss.
by Power Digital October 24, 2024 5 min read
by Power Digital October 21, 2024 5 min read
by Power Digital October 03, 2024 5 min read
Get free recipes, fitness tips and special offers delivered to your inbox!
Our weight-loss products all work great on their own, but they work even better together! Try our Superfood Shake in combination with our Collagen Peptides or Burner Shake to promote healthy weight loss.
We respect your privacy. We will not share your information.