Joint pain and inflammation are a common problem, especially as we age, exercise, or are overweight. More and more people are looking for natural ways to relieve discomfort without immediately resorting to medication. One of the most discussed and researched options is collagen, the protein that makes up a significant portion of joint structure. But can collagen really relieve joint pain and inflammation?
What is collagen?
Collagen is a major structural protein in the human body, found in:
Tendons
Cartilage
Joints
Bones
Skin
Over time, the body begins to produce less and less collagen, which leads to wear and tear of cartilage tissue, lower elasticity and increased sensitivity in the joints.
How does collagen affect joints?
✅ Restores articular cartilage
Cartilage acts as a “cushion” between bones. Type II collagen, which is a major component of articular cartilage, plays an important role in its construction and repair. Regular collagen intake supports the regeneration of this tissue.
✅ Reduces inflammation
Studies show that collagen peptides can influence the immune response and reduce inflammatory processes in the joints. This is especially beneficial for people with osteoarthritis, rheumatoid arthritis, and other chronic joint conditions.
✅ Reduces pain during movement
A study published in the Journal of International Society of Sports Nutrition found that participants who took hydrolyzed collagen for 24 weeks experienced significantly less pain during physical activity.
✅ Increases flexibility and mobility
Combined with appropriate physical activity, collagen helps restore the soft tissues around the joint – ligaments and tendons – and facilitates movement.
What collagen is best for joints?
Type II collagen – essential for cartilage.
Hydrolyzed collagen (peptides) – easier for the body to absorb.
Native collagen type II (undenatured) – in autoimmune inflammatory processes.
Choose supplements with a certificate of purity, without artificial fillers and, if possible, with added vitamin C, chondroitin or glucosamine – for an enhanced effect.
How to take collagen for joints?
Dose: Usually between 5 and 10 g of hydrolyzed collagen daily.
Time of intake: Best in the morning on an empty stomach or after training.
With what: Together with vitamin C for improved absorption.
Are there any contraindications?
Collagen is a natural ingredient and is generally safe. However, people with food allergies should avoid collagen from fish or beef if they have a known intolerance. It is recommended to consult a doctor if you have chronic joint diseases.
Conclusion
Collagen can relieve joint pain and inflammation by helping to rebuild cartilage, increase flexibility, and reduce discomfort when moving. It is not a magic solution, but when taken regularly and combined with a healthy lifestyle and appropriate physical activity, it can be an effective and safe ally in the fight against joint problems.
