{"id":27250,"date":"2021-05-25T06:00:44","date_gmt":"2021-05-25T12:00:44","guid":{"rendered":"https:\/\/www.betternutrition.com\/?p=27250"},"modified":"2022-01-28T11:13:08","modified_gmt":"2022-01-28T18:13:08","slug":"collagen-cure-for-joint-health","status":"publish","type":"post","link":"https:\/\/www.betternutrition.com\/conditions-and-wellness\/pain-joints\/collagen-cure-for-joint-health\/","title":{"rendered":"Everything Your Need to Know About How Collagen Can Support Joint Health"},"content":{"rendered":"<p>Spending long hours at a computer in any setting is stressful on the joints, but working from home can be especially challenging because it eliminates many reasons to get up and move around. According to the Endocrine Society, walking over to a coworker\u2019s desk, going out for lunch, or walking down the hall to a meeting may seem like minor activities, but without these, many people can become immobilized at a computer for hours.<\/p>\n<p>When working from home, it\u2019s a good idea to take walk-about or exercise breaks. And collagen can provide extra nutritional support to keep your joints in good shape, with a bonus of healthier skin.<\/p>\n<h2>Top Reasons to Take Collagen<\/h2>\n<p>Collagen\u2014the most abundant protein in the body\u2014provides structure to skin, joints, and other tissues. Although our bodies make it from amino acids, today\u2019s diets typically don\u2019t provide enough (See: \u201cFood Sources,\u201d below).<\/p>\n<p>On product labels, you may see terms such as \u201cpeptides,\u201d \u201chydrolysate,\u201d or \u201chydrolyzed,\u201d which all mean that the collagen has been broken down into a form that can easily be assimilated by the human body. Some benefits:<\/p>\n<ul>\n<li><strong>Joint Pain Relief\u2014<\/strong>At Tufts University in Boston, <a href=\"https:\/\/www.oarsijournal.com\/article\/S1063-4584(11)00014-8\/fulltext\">researchers tested the quality<\/a> of cartilage that enables joints to stay flexible. In a group of 30 people with mild osteoarthritis, they found that taking collagen powder for 24 weeks increased the density and health of cartilage, improving joint function. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/20401752\/\">Another study<\/a> tested 10 grams daily of collagen among people aged 40 or older who suffered from knee osteoarthritis. After 90 days of supplementation, nearly 81 percent rated their improvement as good or ideal.<\/li>\n<li><strong>Skin Health\u2014<\/strong>A <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/30681787\/\">review of studies<\/a> following a total of 805 people found that taking between 2.5 and 10 grams of powdered collagen daily for 8\u201324 weeks enhanced skin health. Benefits included improved elasticity, reduced wrinkles, and faster wound healing.<\/li>\n<\/ul>\n<h2>Collagen in Pill Form<\/h2>\n<p>In pill form, UC-II and BioCell are two proprietary ingredients that have shown specific benefits. Both are available in supplements, either as individual ingredients or in formulas designed for joint or skin health.<\/p>\n<ul>\n<li><strong>UC-II\u2014<\/strong>Short for \u201cundenatured type II\u201d collagen, UC-II is a major component of the cartilage that cushions joints and helps to keep them flexible, and UC-II supplements reduce the inflammation that damages joints and causes pain. <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7222752\/\">Studies<\/a> covering more than 600 people found that 40 mg of UC-II daily significantly relieved joint pain without adverse effects.<\/li>\n<li><strong>BioCell\u2014<\/strong>A patented extract derived from chickens, BioCell contains a naturally occurring combination of hydrolyzed collagen, chondroitin sulfate, and hyaluronic acid. Studies found that 1,000 mg daily, taken for 12 weeks, <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/22956862\/\">improved circulation in skin<\/a> and <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/31221944\/\">reduced dryness<\/a>, redness, crow\u2019s feet, and wrinkles. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/22486722\/\">Other research<\/a> shows that 2 grams of BioCell daily can reduce joint pain from osteoarthritis. In young, healthy people, 3 grams of BioCell taken daily for several weeks before an athletic event helped <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/26770145\/\">improve recovery<\/a>.<\/li>\n<\/ul>\n<h2>Vegan Sources<\/h2>\n<p>Collagen occurs only in animal tissues (including fish), but vegan supplements can help enhance collagen production. Biotin, silica, <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6204628\/\">vitamin C<\/a>, and <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6153947\/\">amino acids<\/a> such as proline, hydroxyproline, and lysine are especially helpful.<\/p>\n<h2>Powder vs. Pills<\/h2>\n<p><strong>Powders<\/strong>\u00a0can be used just like any other type of protein supplement. Collagen is tasteless and can dissolve in any type of liquid\u2014such as coffee, plant milk, smoothies, and soups\u2014or it can be mixed into moist foods, such as oatmeal. Research suggests that <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6566836\/\">2.5\u201315 grams daily<\/a> is a beneficial amount, but collagen could potentially provide up to one-third of the protein in a healthy diet.<\/p>\n<p>Note that while collagen powders are great sources of protein,<strong>\u00a0pills<\/strong> are not. Pills contain much smaller quantities of collagen formulated to produce specific health effects. They are not a significant source of dietary protein.<\/p>\n<h2>Food Sources<\/h2>\n<p>Collagen is <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6891674\/\">most concentrated<\/a> in the bones, tendons, ligaments, and skin of animals and fish\u2014parts that most people don\u2019t typically eat. Bone broth, made the traditional way, is a good food source of collagen.<\/p>\n<p>Vitamin C boosts our internal collagen production. Foods that are rich in vitamin C include sweet peppers, citrus fruits, kiwi, strawberries, broccoli, and Brussels sprouts.<\/p>\n<h2>Related:<\/h2>\n<ul>\n<li><a href=\"https:\/\/www.betternutrition.com\/remedies\/the-real-story-on-collagen\/\">The Health Benefits of Collagen<\/a><\/li>\n<li><a href=\"https:\/\/www.betternutrition.com\/beauty\/buying-using-collagen\/\">Tips for Buying and Using Collagen<\/a><\/li>\n<li><a href=\"https:\/\/www.betternutrition.com\/better-nutrition-recipes\/soups-salads-recipes\/bone-broth-vegetable-soup\/\">Nourishing Bone Broth Vegetable Soup<\/a><\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Collagen makes headlines for its skin-saving benefits. But it&#8217;s also an essential nutrient for joint health\u2014especially if you sit at a desk all day. <\/p>\n","protected":false},"author":546,"featured_media":27252,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"uuid":"a19eadabe586bfe4d3ab243f1d54e152"},"categories":[736],"tags":[308,1202],"byline":[13],"ad_cat":[],"legacy-category":[],"acf":{"post_video":false,"iframe_hero":false,"add_square_crop":true,"featured_image_square_crop":27251,"longform":false,"sponsored":false,"membership_content":false,"exclude_post":false,"table_of_contents":{"header":"","content_sections":false},"review_toggle":false,"pom_layout":false,"disable_ads":false,"disable_pre-roll_ads":false,"post_incontent_cta_disable":false,"issue":false},"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v18.9 (Yoast SEO v19.8) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Everything Your Need to Know About How Collagen Can Support Joint Health<\/title>\n<meta name=\"description\" content=\"You&#039;ve likely heard of its skin-saving benefits, but collagen also works wonders on joint health\u2014especially if you sit at a desk all day.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.betternutrition.com\/conditions-and-wellness\/pain-joints\/collagen-cure-for-joint-health\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Everything Your Need to Know About How Collagen Can Support Joint Health\" \/>\n<meta property=\"og:description\" content=\"You&#039;ve likely heard of its skin-saving benefits, but collagen also works wonders on joint health\u2014especially if you sit at a desk all day.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.betternutrition.com\/conditions-and-wellness\/pain-joints\/collagen-cure-for-joint-health\/\" \/>\n<meta property=\"og:site_name\" content=\"Better Nutrition\" \/>\n<meta property=\"article:published_time\" content=\"2021-05-25T12:00:44+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2022-01-28T18:13:08+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.betternutrition.com\/wp-content\/uploads\/2021\/04\/Collagen-Main.jpg?width=1200\" \/>\n\t<meta property=\"og:image:width\" content=\"2400\" \/>\n\t<meta property=\"og:image:height\" content=\"1353\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"jnesnadny\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/www.betternutrition.com\/conditions-and-wellness\/pain-joints\/collagen-cure-for-joint-health\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/www.betternutrition.com\/conditions-and-wellness\/pain-joints\/collagen-cure-for-joint-health\/\"},\"author\":{\"name\":\"jnesnadny\",\"@id\":\"https:\/\/www.betternutrition.com\/#\/schema\/person\/304339f118df088245cf7539513348bd\"},\"headline\":\"Everything Your Need to Know About How Collagen Can Support Joint Health\",\"datePublished\":\"2021-05-25T12:00:44+00:00\",\"dateModified\":\"2022-01-28T18:13:08+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/www.betternutrition.com\/conditions-and-wellness\/pain-joints\/collagen-cure-for-joint-health\/\"},\"wordCount\":696,\"publisher\":{\"@id\":\"https:\/\/www.betternutrition.com\/#organization\"},\"keywords\":[\"Collagen\",\"Joint Care\"],\"articleSection\":[\"Pain &amp; 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