Strengthening Your Joints: How Collagen for Joints Can Help

by Mara Welty February 26, 2024 7 min read

 Collagen for Joints

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. 

What is Collagen?

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: 

  • Muscles
  • Skin
  • Bones
  • Tendons
  • Ligaments

Essentially, these proteins help to:

  • Grow new skin cells and replace dead skin cells
  • Protect the organs
  • Provide structure and elasticity to the skin
  • Clot the blood in the case of an injury
  • Build joint cartilage

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:

  • Type 1 collagen – Type 1 collagen comprises 90 percent of the collagen in your body, making up the skin, bones, ligaments and tendons.
  • Type 2 collagen – Elastic cartilage comprises type 2 collagen, which provides joint support. 
  • Type 3 collagen – This type of collagen exists within the muscles, arteries and organs.
  • Type 4 collagen – Your skin houses type 4 collagen.
  • Type 5 collagen – The final type of collagen is found in the skin, hair and eyes, as well as the placenta in women who are expecting. 

Accordingly, for the purpose of collagen supplementation for joint support, type 2 collagen is your primary go-to.

Understanding Type 2 Collagen

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.

Can Other Types of Collagen Support the Joints?

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:

  • Tendon support – Tendons, the fibrous tissues linking muscles to bones, heavily rely on type 1 collagen for structural support. They act as key players in joint movement, efficiently transmitting the force generated by muscles to the bones. This process enables coordinated and controlled motion, where the strength derived from collagen significantly contributes to the overall structural integrity of tendons. This, in turn, plays a pivotal role in supporting joint stability during various activities.
  • Ligament support – These robust and elastic bands of connective tissue form the foundational structure of joints by connecting bone to bone. Type 1 collagen takes the lead in ligaments, providing the necessary strength and resilience crucial for maintaining joint stability. Robust ligaments play a vital role in preventing excessive joint movement, thereby enhancing the overall durability of joints and reducing the risk of injuries.
  • Joint structure – The presence of type 1 collagen in the tendons and ligaments acts to prevent joint dislocation. These support structures anchor bones together, ensuring that joints maintain their proper alignment. This anchoring mechanism prevents any misalignment or dislocation during movements to support everyday function.
  • Joint flexibility – As stated, type 1 collagen is found in both the tendons and the ligaments to help support the joints. That said, well-supported joints are less susceptible to stiffness and discomfort, supporting overall health and flexibility. 
  • Injury prevention – Collagen’s role in tendon and ligament support also helps to prevent injuries and enhance tissue repair.

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:

  • Muscle health – One significant area where type 3 collagen leaves its mark is muscle health. Muscles are not just about strength; they’re integral to joint function as well. This collagen type provides structural support within muscles, aiding in the formation of connective tissue that encompasses and supports muscle fibers. This structural reinforcement indirectly contributes to joint stability during movement. Strong and well-supported muscles play a crucial role in minimizing stress and impact on the joints, too.
  • Arterial walls – Arteries carry vital nutrients and oxygen to various tissues, including joints. Type 3 collagen helps to maintain the integrity of the arterial walls to allow for the blood to easily flow to the joints. In turn, the joints are nourished and can function optimally. 
  • Organ health – Type 3 collagen also exists within the organs, helping to support full-body health that may indirectly impact and support the joints. 

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.

Supplementing with Collagen

In its supplement form, there are two categories of collagen to choose from:

  • Undenatured – Minimally processed to maintain the size of the peptides.
  • Hydrolyzed – Processed under high heat to decrease the size of the peptides and maximize bioavailability. 

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.

Additional Ways to Support Joint Health

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.

Unlock Joint Support With INVIGOR8

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:

  • Support skin elasticity and appearance
  • Maintain joint flexibility and mobility
  • Build and maintain lean muscle mass
  • Support cardiovascular health
  • Support weight loss
  • Support oxygen delivery and metabolism
  • Improve cardio function

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. 

Elevate Your Wellness with INVIGOR8's Tailored Solutions

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.


  1. Healthline. Top 6 Benefits of Taking Collagen Supplements
  2. Cleveland Clinic. Collagen 
  3. WebMD. Collagen Type Ii (Native) - Uses, Side Effects, and More
  4. Examine. Type-II Collagen
  5. WebMD. Collagen Type I (Native) - Uses, Side Effects, and More
  6. Science Direct. Collagen Type 3 
  7. WebMD. Tips to Keep Joints Healthy
  8. NIH. Healthy Joints Matter
  9. CDC. How much physical activity do adults need? 

About the Author

 Mara Welty
Mara Welty

Mara Welty is a copywriter who specializes in health, wellness and CBD topics. With a background in journalism, she aims to deliver engaging, research-based content that builds trust and engages readers through informative storytelling.

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