By Keisha Walsh
Collagen is the new kid on the block in the supplement world, but what is it? For a long time, it has been used in the beauty industry for its anti-aging benefits and to strengthen hair and nails, but now there is evidence that it can improve joint health and even reduce symptoms of a leaky gut.
Collagen is becoming more available in good health food stores, but can also be found in the cartilage, gristle (chewy, connective tissues parts) and bones of the meat we consume. This means we are consuming some collagen via our diet, but as many of us don’t overly enjoy eating bones and gristle we often don’t get enough.
Collagen is an incomplete protein, so not quite like the shakes you’ll consume post-workout (it won’t help you get massive). But collagen does contain a large variety of amino acids that the body can utilise for hair, skin, nails and connective tissue such as ligaments. Most importantly, it contains glycine and proline, which are necessary in the production of collagen in the human body. Our body does produce collagen, but the ability to produce an adequate amount decreases with age.
PROOF
A meta-analysis of 69 studies investigating the benefits and reliability of dietary supplement for treating osteoarthritis found that collagen supplements had significant reduction on pain in effected joints. The results found that collagen had better impact in reducing pain compared to other supplements such as chondroitin and glucosamine
A study of 139 young, active university students who presented with knee pain, tested the use of collagen supplements for knee soreness compared to a placebo. The study found not only that there was a clinically relevant reduction of pain during activity, but the need of additional therapies (paracetamol, physiotherapy, support bandages) had decreased bu almost 60%.
While further studies must be conducted to assess the long-term benefits, there is positive data to support its efficacy.
HOW DO I GET SOME?
You can purchase collagen supplements from all good health stores in powder form. A flavorless one can be sprinkled over meals or mixed into shakes with no real impact on the taste. Look for one that’s derived from organic, grass-fed bovine for a higher quality.
If you’re feeling creative, you can make a bone broth and add it into your meals. Stir it into sauces, use it as the base in soups or just pour it into a cup and sip on it.
RESOURCES
- T-Nation: “Tip: You’re Missing This Protein”
- T-Nation: “Tip: The Protein Supplement for Knee Pain”
- Liu X, Machado GC, Eyles JP, et al. “Dietary supplements for treating osteoarthritis: a systematic review and meta-analysis” Br J Sports Med 2018
- Zdzieblik D, Oesser S, Gollhofer A, König D. “Improvement of activity-related knee joint discomfort following supplementation of specific collagen peptides.” Appl Physiol Nutr Metab. 2017