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Can collagen support healthy joints and strong bones?
Written byMedico Digital
Reviewed byCaroline Hill
From firming up skin to keeping your body in tip-top shape, discover how collagen supplements could be the joint venture your bones need
Summary
1Is collagen related to joint pain and bone loss?
Collagen is the most abundant protein in our bodies, making up around 30% of our total protein content…
2How does collagen help our joints and bones?
The European Food Safety Authority (EFSA) states that there’s insufficient evidence to make official health claims about collagen’s role in joint and
3Which type of collagen is best for joints?
There are different types of collagen, each with its unique benefits. For joints, type 2 collagen is particularly effective…
Have you ever wondered what keeps your skin firm, hair strong and joints flexible? The answer lies in collagen, a protein that plays a crucial role in maintaining the health of various parts of your body, including your skin, hair, nails, joints and bones. Collagen is the scaffolding that holds everything together, providing strength and structure.1,2
As you age, your body’s natural collagen production decreases, which can lead to joint pain, stiffness and bone loss.3–5 Could collagen supplements help address these issues? While more research is necessary to understand their benefits, some people report that collagen supplements support joint mobility and bone health.
Let’s take a closer look at how collagen could be related to joint pain and bone loss, the potential benefits of collagen supplementation and which types of collagen may be best for joint and bone health.
How’s collagen related to joint pain and bone loss?
Collagen is the most abundant protein in our bodies, making up around 30% of our total protein content.1 It is the primary component of connective tissues, which include tendons, ligaments, cartilage and bones.2 Collagen in the body is a major player in supporting joint and bone health, and the decline in collagen experienced with age significantly impacts these structures.3–5
Collagen forms a significant part of cartilage, the tough but flexible tissue that cushions your joints, allowing them to move smoothly and without pain.
If your body doesn’t have enough collagen, the cartilage that supports your joints can break down.6 This may increase the risk of conditions like osteoarthritis, where the bones in your joints rub together.6 This friction causes pain, inflammation and stiffness, making it harder for you to move your joints.7
When it comes to your bones, collagen is just as important. A combination of collagen and minerals such as calcium make up your bones.7
Collagen forms the framework on which calcium and other minerals bind, giving your bones their structure.8 Decreased collagen production can weaken this framework and could lead to bone loss, resulting in conditions such as osteoporosis, where your bones become fragile and are more likely to break.9,10
How does collagen help our joints and bones?
The European Food Safety Authority (EFSA) states that there’s insufficient evidence to make official health claims about collagen supplements’ role in joint and bone health.11 However, emerging studies suggest that collagen supplements may have several potential benefits, particularly for supporting joint health and improving bone density.
Let’s explore what science says about the effectiveness of collagen supplements for joints and bones…
Collagen supplements may provide your body with the necessary building blocks to repair and maintain cartilage in your joints. Collagen supplements contain collagen hydrolysate, which is collagen that’s been broken down into smaller molecules easier for your body to absorb.12
Research indicates that after the body absorbs collagen hydrolysate into the bloodstream, it can accumulate in cartilage tissue, potentially stimulating the production of new cartilage and collagen.13
Research also suggests collagen supplements may reduce joint pain and improve joint function in people with osteoarthritis, a joint disease characterised by the breakdown of cartilage. These findings indicate that collagen supplementation may help maintain cartilage and reduce the discomfort associated with cartilage degradation.7,14
Your body constantly breaks down and rebuilds your bones, a process that collagen supports. Collagen forms the structural framework of bones, which is essential for mineralisation – the process that makes your bones strong and hard.18 As collagen levels decline with age, this framework weakens, increasing the risk of bone loss and osteoporosis.9,10
The risk of osteoporosis is higher in postmenopausal women due to the decrease in oestrogen levels, which accelerates bone loss.19 One study found that postmenopausal women who took collagen supplements experienced improved bone mineral density compared to those who didn’t. These findings suggest that collagen supplements could play a role in preventing bone density loss, particularly in individuals at higher risk of osteoporosis, helping to maintain bone strength and reduce the likelihood of fractures.9,20,21
One of the most noticeable benefits of collagen supplementation is improved joint mobility and flexibility. As the supplements could help replenish the collagen in your cartilage and tendons, your joints receive better support and cushioning, allowing smoother movement.13
A study involving people with knee and hip joint pain during daily activities found that collagen supplements helped reduce pain during activities such as walking and climbing stairs and when kneeling and squatting compared to a placebo group. This research suggests that collagen supplementation may enhance joint function and reduce discomfort during everyday tasks.22
Which type of collagen is best for joints?
There are different types of collagen in your body, each with its unique benefits and roles. The type II collagen your body makes is particularly important for your joints because it’s the primary component of cartilage.23
Type II collagen works in the body by promoting cartilage repair and could reduce inflammation associated with joint pain.13
Hydrolysed type II collagen supplements typically come from chicken cartilage. This collagen type closely resembles the collagen found in human cartilage, which could make it bioavailable, meaning it’s easier for the body to absorb and use.13,24
However, it’s worth noting that collagen in your body and collagen supplements are different. This means that while the collagen your body produces has lots of benefits, there’s a limited amount of research into whether or not collagen supplements have the same effect and how bioavailable they are.
Which type of collagen is best for bones?
Type I collagen is the type we commonly associate with maintaining strong and healthy bones.
This type of collagen is the most abundant in your body, particularly in your bones, tendons and ligaments.25 It contributes to bone structure by forming dense fibres that strengthen and support your bones. It also helps in the process of bone regeneration and repair.26,27
Type I collagen is typically sourced from bovine (cow) or marine (fish) collagen. Bovine collagen comes from cows’ skin, bones and muscles, while marine collagen comes from fish skin and scales.25,28,29
Emerging research suggests that type I collagen could be effective for bone health. For example, one scientific trial involving women with reduced bone density showed that those who took type I collagen supplements markedly improved their bone mineral density over the course of the study.21 However, this study was limited to a small participant size.
More research is needed into how effective collagen supplements are at supporting bone health.
The final say
Collagen is a naturally occurring protein in your body that supports the health of your joints and bones. However, whether collagen supplements work the same in the body is unclear and further studies are needed.
As with any supplement, consult with a healthcare professional before you start collagen if you have a health condition or are taking prescription medications.
The advice in this article is for information only and should not replace medical care. Please check with your GP or healthcare professional before trying any supplements, treatments or remedies. Food supplements must not be used as a substitute for a varied and balanced diet and a healthy lifestyle.
While we strive for accuracy and balance, please be aware that this article may discuss products available for purchase through Holland & Barrett. Consult a healthcare professional before making any health-related decisions.
Please note scientific evidence for this topic is very limited and although there are emerging studies, more clinical research needs to be conducted. Please speak to your GP before taking any new products.
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