Based on the studies, I say yes!

I was pleasantly surprised to see that there are actually a lot of studies (approx. 60) on collagen for bones, joints and skin.  As I read through the research reviews, the researchers are consistently concluding that yes, collagen helps improve joint health,  reduce joint pain, improve the skin and support the bones.

For the bones: collagen supports healthy bone strength by reducing bone breakdown.  Collagen increases our bone building osteoblasts while at the same time reducing the osteoclasts which break down bone.

For the skin:  increases collagen in the skin, improves skin elasticity, hydration and firmness, reduces wrinkles and minimizes the effects of skin aging.

For the joints: studies show reduced joint pain, improved joint stiffness/mobility, better joint stability and recovery.  Some studies also saw improvements in muscle recovery.

Here are some of the studies and their conclusions:

• Collagen supplementation in skin and orthopedic diseases: A review of the literature
  • “collagen supplementation can be beneficial in the treatment of skin changes, reducing wrinkles; increasing skin elasticity, hydration, firmness, and brightness. The use of collagen in the treatment of orthopedic alterations increases bone strength, density, and mineral mass; decreases extracellular matrix degradation; inhibits inflammatory cytokines; improves joint stability, functional capacity, and stiffness/mobility, and muscle recovery; reduces pain; and mitigates markers of joint cartilage degradation. “
  • Human and animal studies have observed increased bone mineral density, bone mass and cartilage volume.
• Collagen supplementation as a complementary therapy for the prevention and treatment of osteoporosis and osteoarthritis: a systematic review
  • “hydrolyzed collagen has a positive therapeutic effect on osteoporosis and osteoarthritis with a potential increase in bone mineral density, a protective effect on articular cartilage, and especially in the symptomatic relief of pain.”
• An overview of the beneficial effects of hydrolyzed collagen intake on joint and bone health and on skin aging
  • Preclinical studies show that HC stimulates collagenic tissue regeneration by increasing not only collagen synthesis but minor components (glycosaminoglycans and hyaluronic acid) synthesis as well. Clinical studies show that HC continual ingestion helps to reduce and prevent joint pain, bone density loss and skin aging. These results as well as its high level of tolerance and safety make HC ingestion attractive for a long-term use in bone and joint degenerative diseases and in fight against skin aging.
• Specific Collagen Peptides Improve Bone Mineral Density and Bone Markers in Postmenopausal Women—A Randomized Controlled Study
  • “data demonstrates increased bone mineral density (BMD) in postmenopausal women with primary, age-related reduction of BMD. In addition, SCP supplementation was associated with a favorable shift in bone markers, indicating increased bone formation and reduced bone degradation.”
• Specific Bioactive Collagen Peptides in Osteopenia and Osteoporosis: Long-Term Observation in Postmenopausal Women
  • Long-term supplementation with specific bioactive collagen peptides appears to be effective in counteracting losses in BMD. Moreover, significant increases in BMD could contribute to improved bone stability.

How to choose a collagen product:

• When looking for a collagen product, it depends on what you want to use it for:
  • Type I: This is the most abundant type and is found in skin, bones, tendons, and ligaments. It’s a main structural component of bones.
• • Type II: Primarily found in cartilage and supports joint health.
  • Type III: Found in muscles and organs, and can benefit muscle recovery and skin health.
• Look for hydrolyzed collagen – this is a highly absorbable form of collagen and the primary type used in clinical research.
• I recommend using products with the collagen types used in the research, these include FORTIGEL‚ FORTIBONE‚ and VERISOL. If not using these, make sure the ingredient label says “hydrolyzed collagen”

How much collagen should you take?

• The common dose used in studies was 5 to 10 grams. For bones the studies used 5 grams per day. Other studies used 10 grams per day especially for the skin.
• Many of the studies were long term studies, 12 months plus, so plan to take collagen on a long term basis.
• Keep in mind that collagen is not a complete protein, so this should not replace a protein powder or other protein sources.

Editor’s Note: The information in this article is intended for your educational use only. Always seek the advice of your physician or other qualified health practitioners with any questions you may have regarding a medical condition and before undertaking any diet, supplement, fitness, or other health program.