Collagen is a protein that’s discovered in lots of components of the physique, together with the cartilage between bones. Since collagen is made up of amino acids, the constructing blocks of protein, it has been hypothesized that the physique can use the amino acids in collagen dietary supplements to guard and rebuild joint cartilage that has been broken by osteoarthritis (OA) and rheumatoid arthritis (RA). The analysis on the effectiveness of collagen in these circumstances is blended, however reveals promise.
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What Is Collagen?
Collagen is called probably the most considerable protein within the physique. It’s the predominant part of the physique’s connective tissues, and will be present in pores and skin, bones, cartilage, tendons, and tooth. Powerful bundles of collagen, known as collagen fibers, assist many of the physique’s tissues, and will be discovered inside and out of doors cells.
The phrase “collagen” comes from the Greek phrase for glue as a result of it acts as a glue between cells and offers construction to the physique’s organs. For this motive, a drop in collagen ranges within the physique will trigger the pores and skin to lose its form. Many individuals due to this fact take collagen dietary supplements to protect their pores and skin well being. Equally, low collagen ranges can loosen cartilage and tendons, making them extra weak to accidents.
What Is Cartilage? Cartilage is the robust, versatile tissue that covers the ends of your bones at a joint. It additionally provides form and assist to your ears, nostril, and windpipe. Wholesome cartilage permits your bones to glide over one another and prevents bones from rubbing in opposition to one another.
Kinds of Collagen
Pure Collagen
There are 16 kinds of collagen, with the most typical varieties within the physique being:
Sort I : Present in pores and skin, tendons, inner organs, and the non-mineral components of the bone
: Present in pores and skin, tendons, inner organs, and the non-mineral components of the bone Sort II : Present in cartilage, permitting cartilage to be springy and cushioning the stress on joints
: Present in cartilage, permitting cartilage to be springy and cushioning the stress on joints Sort III: Discovered within the liver, bone marrow, and lymphoid
These three kinds of collagen make up 80% to 90% of the collagen within the physique.
Collagen Dietary supplements
Collagen dietary supplements additionally are available three varieties:
Gelatin
Hydrolyzed
Undernatured
Gelatin and hydrolyzed collagen have been damaged down from massive proteins to smaller bits. When collagen is boiled for a very long time, it turns into gelatin. Collagen will be additional predigested into its fundamental amino acids, and is known as collagen hydrolysate, hydrolyzed gelatin, collagen peptides, or hydrolyzed collagen.
Undenatured collagen isn’t damaged down into smaller proteins or amino acids. Undenatured kind II collagen (UC-II) isn’t meant for use by the physique as a collagen rebuilder.
Health Advantages of Collagen for Arthritis
Collagen kind II is most frequently used to deal with ache in osteoarthritis and rheumatoid arthritis. It’s normally taken from chickens. It’s stated to work by inflicting the physique to provide substances that struggle irritation, however this has not been confirmed. Rooster collagen incorporates the chemical substances chondroitin and glucosamine, which can assist rebuild cartilage.
Nonetheless, research on supplementing with chondroitin and glucosamine have been blended, and there’s no convincing info on the efficacy of those two chemical substances on OA.
Makes use of in Osteoarthritis
Osteoarthritis (OA), also called degenerative joint illness, is likely one of the most typical types of arthritis, affecting greater than 32.5 million adults. It happens when the cartilage that protects the joints put on down over time. It’s stated that collagen dietary supplements could assist in rebuilding joints and cut back irritation in osteoarthritis, however medical proof is blended.
One examine confirmed that when sufferers with knee osteoarthritis got acetaminophen and collagen, vital enhancements of their joint ache, perform, and high quality of life have been reported. This was, nonetheless, a small examine and included solely 39 topics.
A scientific overview specializing in osteoarthritis and cartilage restore discovered that collagen hydrolysate and undenatured collagen confirmed some potential as an choice for managing osteoarthritis, however additional investigation is required earlier than any particular conclusion on their effectiveness will be made.
Makes use of in Rheumatoid Arthritis
Rheumatoid arthritis (RA) occurs when the physique’s immune system assaults wholesome cells by mistake, inflicting painful swelling primarily within the hand, wrist, and knee joints. In RA, the liner of the joint turns into infected, damaging the joint tissue. Analysis learning the usage of collagen dietary supplements in RA has yielded blended outcomes as properly.
A examine that checked out each OA and RA famous that reviews of constructive outcomes with oral collagen in RA stay controversial, notably compared with standard therapies akin to methotrexate, a drug designed to decelerate the development of RA. Analysis into oral collagen for OA within the type of UC-II and partially denatured collagen has proven promise as a ache reliever for these affected by OA.
Nonetheless, there are nonetheless not sufficient massive and long-term research to confirm the effectiveness of collagen in these circumstances. Total, oral collagen supplementation has achieved some constructive outcomes in opposition to RA in preclinical and medical research.
Doable Facet Results
Unintended effects differ relying on which sort of collagen complement you are taking, however they’re typically minor total. Doable negative effects embrace:
Upset abdomen
Diarrhea
Rashes, or pores and skin reactions
Nausea
Constipation
Heartburn
Headache
Folks with allergic reactions to fish, shellfish, hen, or egg ought to keep away from taking collagen dietary supplements since lots of them include these components.
Collagen dietary supplements have not been examined for security, so people who find themselves pregnant or breastfeeding ought to keep away from utilizing these merchandise when potential.
Doses and Preparation
The perfect dosage for collagen dietary supplements has not but been established, however research have used each day doses of between 1 g and 10 g of collagen hydrolysate and 0.1 mg to 1 mg of hen or bovine kind II collagen.
UC-II ought to be taken in very small doses, normally 20 mg–40 mg per day, whereas gelatin and hydrolyzed collagen ought to be taken in larger doses, 10 gm per day.
Collagen dietary supplements are available a powder, capsules, drink mixes, concentrated elixirs, gummies, and chewable tablets.
What to Look For
In contrast to prescription and over-the-counter drugs, the Meals and Drug Administration (FDA) doesn’t approve dietary dietary supplements like collagen for security and talent to provide outcomes. Organizations do exist that oversee dietary dietary supplements like collagen, nonetheless. Search for seals of approval from U.S. Pharmacopeia (USP), ConsumerLab, or NSF Worldwide to ensure that the merchandise are manufactured correctly.
The USP Dietary Complement Verification Program provides a USP verified mark to merchandise that met this system’s strict testing and analysis standards.
In case you are in search of collagen that’s straightforward to take, search for hydrolyzed collagen powder. It normally has no taste or shade, except it’s added, and dissolves simply in drinks, smoothies, soups, and sauces. Powdered collagen will be added to drinks or meals. It mixes finest with chilly liquids, however will be added to heat or sizzling liquids as properly, though it should want extra mixing if added to sizzling liquids.
Are There Vegan Sources of Collagen? Most collagen dietary supplements are made with animal tissues, however there are collagen dietary supplements for vegans. There are collagen booster and collagen builder dietary supplements and vegan hydroxyproline dietary supplements available on the market, however it’s troublesome to seek out medical analysis proving the advantages of those merchandise. Some components of those dietary supplements embrace vitamin C, minerals, and amino acids.
A Phrase From Verywell
Although collagen is taken into account a pure complement, all the time inform your physician in case you are taking collagen or every other dietary dietary supplements. Collagen has been proven to be useful for some folks in decreasing the signs of OA and RA. Nonetheless, extra analysis is required for collagen to confirm its effectiveness and guarantee its security in several folks. That stated, collagen dietary supplements normally trigger very delicate results. It is nonetheless vital to be careful for negative effects and let your physician know if you happen to expertise any modifications to your well being whereas on collagen dietary supplements.