What type of collagen is best for joints?

Physical activity has a beneficial effect on the human body: it increases endurance, strength indicators, and the volume of muscle tissue. However, not all body tissues are capable of supercompensation. So, strength training does not benefit joints, ligaments and tendons. This is especially true for professional powerlifters, bodybuilders or CrossFit athletes.

Is it possible to improve the condition of tissues and protect them from destructive changes? Yes, if you take collagen for joints. What is collagen, where can you find it, and why is it so important for athletes? You will find answers to these and other important questions in our article.

What types of collagen are there?

There are several types of collagen, each of which is predominantly present in different tissues. The table shows some of them: [2] [3]

The first four types of collagen are mainly found in the human body. Type I collagen makes up 90% of the total collagen in the body and has excellent strength. In tendons, it connects muscles to bones, so it must withstand heavy loads . The second type is the main collagen in cartilage, which helps absorb shock . The third type supports the structure of muscles, organs and arteries, and the fourth type is found in the skin where it helps with filtration. [2]

Botox injections

How they work

Botox under different brands - Dysport® (AbobotulinumtoxinA), Botox® (OnabotulinumtoxinA), Xeomin® (IncobotulinumtoxinA), RELATOX® (Botulinum toxin type A complexed with hemagglutinin) - contains purified and weakened botulinum toxin, which blocks the nerve signal and, as it were, freezes muscles. As a result, some wrinkles are softened or completely smoothed out.

The method is effective only for eliminating expression wrinkles, that is, those that form as a result of facial activity on the forehead, between the eyebrows, at the base of the nose and in the corners of the eyes. Such injections are not always able to remove wrinkles and folds caused by tissue sagging.

How to determine the lack of collagen in the body?

Collagen deficiency manifests itself in different ways. This is often related to age, but is not a requirement. Manifestations can be observed on the skin, hair and nails . Due to the physical limitations of the body, the tendons and ligaments may become stiff and not have as much flexibility, and the muscles will gradually shorten and become weaker. However, you may also experience joint pain and other signs of osteoarthritis (degenerative joint disease). However, digestive problems are also no exception. [4]

WHAT ARE BEAUTY INJECTIONS FOR, HOW THEY WORK AND WHEN TO USE THEM

Injection cosmetology (popularly “beauty injections”) is a branch of aesthetic medicine and an integral part of modern methods of rejuvenation and prevention of aging.

The use of injection techniques is aimed at solving a variety of problems: smoothing wrinkles and folds, replenishing missing volumes and providing a lifting effect, correcting facial asymmetry, improving the quality and color of the skin, reducing pigmentation, pathological vascular network and the severity of acne, restoring the water-lipid mantle of the skin.

Of course, it is very difficult to understand the indications for injection procedures and at what age to carry them out, especially if you are still very young and it seems that it is too early to resort to such serious procedures. It is important to note that injections, like any cosmetic procedures in principle, should not be done in accordance with any age categories, but solely according to indications!

In the case of injection techniques, everything is too individual!!!

What foods are rich in collagen?

There are many ways to increase your intake of essential collagen. First, it's helpful to eat enough foods that contain higher amounts of collagen, such as beef or chicken broth, chicken, fish and shellfish, or egg whites. However, you should also focus on your protein intake in general so that our body does not suffer from amino acid deficiency. By eating foods rich in collagen, you provide certain amino acids, which can also be maintained through dietary supplements. [18]

In addition to collagen sources, it's good to focus on foods that increase collagen production in the body . The formation of collagen is preceded by the so-called procollagen , which the body produces from a combination of two amino acids, namely glycine and proline . The process also uses vitamin C , which can be obtained from citrus fruits, strawberries or peppers, for example. The body will also benefit from taking glycine itself, which can be found, for example, in pork or chicken skin or in a dietary supplement. It is also wise to increase your intake of proline , which is found in egg whites, wheat germ, dairy products or mushrooms. [5] [6]

At the same time, it is necessary to think about aspects of our lifestyle that can reduce collagen production, and we can influence them to some extent. Excessive sugar consumption can be problematic for the body as it impairs the ability to rebuild collagen. You may be surprised that excessive tanning negatively affects the production of this product. This is because large amounts of ultraviolet radiation reduce collagen production, just as is the case with smoking . [7–9]

If you focus on eating foods that contain more collagen or support collagen production , adequate protein, and avoid factors that reduce collagen levels , you may soon experience positive benefits in addition to joint pain relief , such as improved skin health, decreased hair loss, facilitating muscle building , strengthening the immune system , improving bone or heart health. [4]

Benefits and harms

Collagen should not be treated as a medicine or dietary supplement; it is just a protein that helps form interarticular fluid. However, the functions of collagen are not limited to this. Let's take a closer look at the harms and benefits of collagen.

What type of collagen is best for joints?

As we said at the beginning, there are many types of collagen. If you randomly buy collagen that you see in the store and are attracted by the low price and attractive label, this does not mean that it will help you with your problems. If you suffer from joint pain (such as knees or shoulders), it is best to replenish the second type of collagen, which is found in cartilage. [10]

In general, when choosing collagen, you need to focus on its source , that is, what animals it comes from. Supplements are made from animal connective tissue such as bone, skin, hooves or scales. To make the best collagen possible, it is good to find out whether the animals from which the collagen is produced come from organic farming , that is, whether they grazed on pastures, respectively, whether they were wild livestock.

Not only the source, but also is equally important . Dietary supplements can be found in many forms, such as powder, shot, small drink, capsules or gelatin. The fact that in many cases they contain not only pure collagen, but also vitamins and minerals is another plus. vitamin C or zinc can easily appear in the composition which will help the entire product in its functionality. [eleven]

If you decide to supplement with type II collagen , you usually have a choice of two options, which also differ in recommended amounts: [19]

• hydrolyzed collagen, usually taken at a dose of 10 g per day
• undenatured collagen, which is taken at a dose of approximately 40 mg per day

Hydrolyzed collagen is an excellent choice because it is highly absorbable. During hydrolysis, collagen fibers break down into so-called collagen peptides , which are smaller chains of amino acids. This breakdown process ensures that collagen is better absorbed by the body since it contains smaller pieces. This increases the comfort of use on the body. [12]

Contraindications for use

Now let’s look at whether there are contraindications to treating joints with collagen. If we are talking about injection intervention, then there are no dangerous consequences, but there are serious restrictions for dietary collagen:

1. Gastrointestinal problems - enterocolitis and gastroduodenitis.
2. Gastritis.
3. Colon irritation.
4. Constipation.
5. Tumors in the intestines.
6. Damage to the gastrointestinal mucosa, incl. ulcer of the stomach and duodenum.
7. Haemorrhoids.
8. Varicose veins.
9. Liver failure.
10. Pregnancy and lactation.
11. Individual intolerance to dietary collagen.

In addition, we must not forget that collagen is a complex protein that is enriched with calcium, so it is not recommended to use it if you are predisposed to urolithiasis or kidney stones.

What are the results of taking collagen supplements according to scientific research?

To give you a better understanding of the functioning of collagen and its effect on joints, we will also discuss the research on this in more detail.

The first clinical study we'd like to shed more light on looked at people with osteoarthritis of the knee , which is one of the most common diseases of the knee . Participants were divided into two groups: one received 10 mg of bioactive, undenatured type 2 collagen for ninety days, and the other received a combination of glucosamine (1500 mg) and chondroitin (1200 mg), which is often used for knee pain and osteoarthritis. How did it all turn out? After 90 days of treatment, people receiving type 2 collagen showed a significant reduction in pain during daily activities, which also significantly improved their quality of life. Based on a predetermined index, people taking collagen saw a 20% improvement, while the group taking a combination of glucosamine and chondroitin only had a 6% improvement. [13]

The second study examined the effects of collagen in the treatment of knee osteoarthritis in combination with paracetamol (a pain reliever). In this case, the participants were again divided into two groups. The first received 1500 mg of paracetamol every day. In the second group, the researchers administered the same amount of paracetamol plus 10 mg of the native type 2. The experiment lasted ninety days, after which symptoms and biochemical markers of cartilage degradation were again measured. The group supplemented with collagen experienced a significant reduction in pain when walking compared to the group without collagen. However, differences in biochemical markers between groups were not significant. [14]

Biorevitalization

The word itself comes from the Latin “bio” (life) and “revitalization” (restoration). In a general sense, biorevitalization includes all rejuvenation techniques that, through subcutaneous or intradermal administration of biologically active substances, improve the condition of the extracellular matrix.

These are preparations based either on hyaluronic acid alone , or its combination with vitamins, minerals, amino acids, plant extracts - in this case the method is usually called bioreparation.

Collagen May Also Help Young Athletes

You may think that only older people suffer from joint pain and that you, young athletes, are not at risk. However, it's the other way around. Functional knee problems can occur at any age. Therefore, another study focused on knee pain in 160 young athletes (18-30 years old). They were divided into two groups, and the researchers gave them 5 grams of bioactive collagen peptides or a placebo every day for 12 weeks. Ultimately, statistically significant differences in pain were found in favor of the collagen group. [15]

For young athletes and others, collagen supplements can also help with other health problems that are usually not very serious but can throw you off track for a few weeks. Yes, we are talking about an ankle sprain. Anyone who has experienced this knows that even after a few months you may feel that your leg is still unsure of itself. However, according to research, collagen supplements should help people who have problems with ankle instability , which in some cases can be associated with sprains. Collagen can go some way to helping you strengthen your tendons and prevent further strain. [16]

These three studies are certainly not the only ones that have shown statistically significant results with collagen supplementation . If you have problems with ligaments, tendons or joints, it is definitely important to focus on taking this substance. For maximum joint support, you can also supplement a comprehensive joint nutrition with quality collagen that includes glucosamine sulfate (GS), chondroitin sulfate, and MSM (methylsulfonylmethane). [17]

When to start biorevitalization procedures

Injections of biorevitalizants are used for visible rejuvenation of the skin of the face, neck and décolleté, hands and any other parts of the body that the patient wants to “revive”.

This is one of the most effective methods for preventing photoaging and restoring the hydrolipid mantle of the skin after exposure to the sun or after a frosty winter, etc.

The very first manifestation of age-related changes is the loss of moisture in the skin. This process is associated both with the failure of protective barriers and with a physiological age-related decrease in the synthesis of hyaluronic acid. In the first stages, we can only cope with external means, depending on our genetic characteristics, but only up to the age of 30. Then, starting at the age of 35, the moment comes when we need to start “preventing” aging. Yes, that’s right: by starting to work with the skin on time and regularly – by “biorevitalizing” it at least 2 times a year – you can significantly slow down all age-related changes .