Is Collagen Worth It for Joint Health?
Like many people, my mornings start with a cup of coffee.
But I don't settle for just any coffee!
I track down freshly roasted beans and weigh them to the gram, then precisely burr-grind them to the proper consistency for the perfect espresso shot.
To the Keurig drinker, this likely seems like a lot of unnecessary work, but it only makes sense to the coffee purists. However, lately, I've started degrading my artisan americano with a heaping spoonful of hydrolyzed collagen powder.
I never thought I would stoop this low, but as I rolled 39 this year, niggles in my knees and Achilles have become a more common issue.
So, in addition to some added mobility work and eccentric exercises to help bolster my ligaments and tendons, I've decided to supplement with collagen to support the health of my aging joints.
Chicken Skin
Collagen is the most abundant protein in the body. It holds us together as the primary component of bone, skin, muscles, tendons, and cartilage, making it an easy target for bold claims about its health-enhancing benefits.
It's a combination of amino acids—specifically glycine, proline, and hydroxyproline—that get assembled like Legos in the body to make one large protein structure.
Collagen can be found naturally in our diets, but only in animal products, and is mainly in the parts we don't usually eat, like skin, bones, and other connective tissue. Therefore, natural collagen isn't super abundant in Western diets, especially at the doses that can be achieved by supplementing.
However, even with nutrition void of any collagen, such as a vegan diet, the body can make its own through its pool of amino acids from other protein sources.
So, if we can manufacture our own, do we really need this supplement?
That's still unclear. The supporting science is far from a slam dunk, yet there are enough studies to give my aging joints some hope.
The Evidence
This review paper examined several studies on collagen and its impact on:
- Joint pain and recovery from common injuries
- Body composition and muscle strength
- Muscle soreness and recovery from exercise
- Overall collagen synthesis and muscle protein synthesis
Overall, the research shows that supplementing with collagen does have an impact on tendon health and other health metrics:
- Greater decrease in joint pain compared to placebo
- Improved lean body mass compared to placebo
- Increased collagen synthesis compared to placebo
For more on the science of tendon health, the researcher who opened my mind to collagen supplementation is Dr. Keith Baar.
Here is a good podcast covering his science and protocols.
Practical Application
Despite the promising data, before you run out to pick up a gallon drum of collagen powder, the research does have varied results.
The efficacy of collagen supplements will vary from person to person, and more research is needed to understand the factors influencing its impact on joint health.
Most importantly, the body isn't patiently waiting for its collagen shipment to reinforce your broken-down pieces. It needs a stimulus via loading to stimulate that process.
The benefit of collagen supplements is that you can time the super dose of amino acids needed to facilitate the building of new connective tissue to an exact time that the body will want to use it.
I've started implementing a 10-minute protocol of jumping rope and slow eccentric squats, along with some dynamic stretching, exactly 60 minutes following my 15g dose of collagen-loaded coffee.
This alone might be the most significant benefit of my new routine—a simple buy-in that gets me started on completing this program.
No Magic Bullet
Lastly, collagen supplements should not be viewed as a magic solution for joint pain.
They are most effective in a comprehensive approach to joint health, including a good diet, adequate sleep, and a properly structured exercise program.
Basically, it's lousy insurance for the accelerated PR plan you just embarked on.
Remember, building strong ligaments and tendons takes time, no matter what supplements you use.
