The best collagen for bones and muscles (for healing, bone density, and general health)
Together with the pharmacist, we choose the best collagen supplement for bones.
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.When you think of bone support, calcium immediately comes to mind. But it's not the only ingredient that strengthens the skeleton. Collagen can also help with this.
Waiting for adhesion and recovery from injury is a long (and not very pleasant) road. That's why it's a good idea to take care of your skeletal system earlier.
Collagen is a key factor in the recovery process.
Crucial for your bones is diet and physical activity. Research shows that collagen can also play a significant role in this.
Collagen is also a key factor.
From this article you will learn:
- What collagen in the bones is responsible for.
- Which collagen supplements will be best for bone health.
- What are the effects of collagen supplements on bones.
- What are the effects of collagen supplements on bones?
See also:
- Collagen for athletes
- Collagen for tennis elbow
- Collagen for joints
- Collagen for tendons
- Collagen for skin
- Collagen for scars
- Collagen for wrinkles
- Collagen for acne
- Collagen for stretch marks
- Collagen for cellulite
- Hair collagen
- Facial collagen
How does collagen work for bones and joints?
Bones are made up of bone cells, collagen and calcium, phosphorus and magnesium compounds. The collagen fibres form a skeleton within them on which the minerals are deposited. Therefore, normal levels of collagen in the body affect bone strength, and a deficiency may contribute to an increased risk of fracturesand.
An abnormal collagen structure is the cause of the disease congenital bone fragility. It is a genetic defect.
Ilona Krzak Master of Pharmacy
It is worth knowing that the main type of collagen found in bone tissue is collagen type 1.
Collagen is one of the basic building blocks of articular cartilage, the tissue that protects the edges of bones from rubbing against each other. The cartilage and joint fluid provides adequate glide for movement, making it smooth and painlessand.
Deficiency of collagen in the body can lead to cartilage destruction and insufficient production of joint fluid. And this usually ends in joint pain and stiffness. This condition can also lead to osteoarthritisand.
In the case of cartilage, type II collagen plays a key role. Studies show that for autoimmune arthritis, non-denatured collagen is a better option. It 'desensitises' T-lymphocytes to cartilage tissue, so they do not attack it and inflammation is alleviated.
Ilona Krzak Master of Pharmacy
Because after the age of 25 our body stops producing collagen efficiently, it is worth considering collagen supplementation.
Best collagen for bones - ranking
Product selection criteria:
- Collagen type - if you want to look after your bones, it's best to choose collagen supplements type 1.
- Daily serving - for the product to have a chance of working, aim for a formula containing 2.5 to 15 grams of collagen hydrolysate.
- Source - the closest thing to the structure of human collagen is fish collagen, but there are studies that suggest that beef collagenand works better for bones. You can find both in our ranking.
- Form - for collagen to be easily digested and penetrate your body, it should be in the form of hydrolysate, or collagen peptides.
- Purity of formulation - additional active ingredients? Of course! Fillers, preservatives and colourings? Not likely.
- Bone-supporting active ingredients - we focused especially on products with added vitamins D, C, K and minerals: calcium, phosphorus and magnesium. Why? You will read about it under the ranking. Here you will see the full criteria.
Bone collagen for drinking
See also:
- Drinking collagen
- Collagen powder
- Collagen in sachets
- Liquid collagen
- Collagen in tablets
- Collagen in capsules
What should you find in a collagen bone supplement?
Vitamins and minerals play a key role in ensuring bone health in humans and can perfectly complement the effects of collagen. When reviewing the ingredients of collagen supplements, it is worth notingand:
- Vitamin D, which is essential for the absorption of calcium, an important component of bone.
- Vitamin K, which affects bone mineralisation.
- Vitamin C, which is essential for collagen production.
Minerals, such as calcium, phosphorus and magnesium, are also essential. Calcium is the main component of bones, while phosphorus is involved in their mineralisation. Magnesium is involved in the metabolic processes involved in the absorption and conversion of calcium into boneand.
Before you reach for a supplement, however, remember that your primary source of nutrients should be a healthy and balanced diet.
Effects of collagen supplementation on bones
Collagen is the skeleton on which calcium and the other minerals that make up bones are deposited. Its natural age-related loss can contribute to the weakening of our skeletal system.
As we age, the body's ability to maintain an adequate calcium balance also declines. This is particularly true in menopausal women. The combination of these two factors can lead to osteopenia and later even osteoporosis.
Menopause is associated with a decrease in estrogen. Less estrogen also means reduced collagen production.
Ilona Krzak Master of Pharmacy
Research suggestsand that long-term collagen supplementation may prevent bone demineralization and the development of these dangerous diseases.
Collagen for bone fracture
Collagen affects wound healing, but what about bone fracture? As one of the key building blocks of bone tissue, this protein has the potential to influence faster adhesion after fractures.
Preliminary research suggests that this may be the case -
A study conducted in 2021 on rats, showed a positive effect of collagen and arginine supplementation on bone healing after fracturesand.
Interesting facts
Another rodent study has shown that in the early stages of bone superstructure (fusion) after fracture, type collagen type III plays a key role.
Although collagen can have a positive effect on bone adhesion after fractures, the key to its supplementation remains the prevention of fractures through bone strengthening.
Collagen for bone strengthening
Collagen forms a network of fibres in bones that build their structure and strength. In addition, it is the site where calcium and other minerals are deposited, leading to mineralisation of the bones and increased hardness.
Collagen hydrolysates can attach calcium ions, improving calcium bioavailability, which is why collagen hydrolysate can be used in functional food ingredients to supplement mineral deficiencies.
Ilona Krzak Master of Pharmacy
Collagen is also essential for the proper functioning of bone cells, such as osteoblasts and osteocytes, which are responsible for bone structure and function.
Research suggests that collagen supplementation may strengthen bones, including in postmenopausal women, those at particular risk of osteopenia and osteoporosisand.
See also: Horse collagen for humans: a doctor's opinion
Did you know that
Patients with diabetes (especially those with poorly controlled disease) have a higher risk of fractures. Why is this the case? Collagen is a protein and can be glycated by reducing sugars. This affects the properties of bone collagen. Of course, the glycation process does not occur selectively and collagen proteins contained in the skin, hair, nails or tissues are also affected, explains Ilona Krzak, MSc in pharmacy.
See also:
- Collagen type 1
- Collagen type 2
- Collagen type 3
- Most powerful collagen
- Collagen hydrolysate
- Collagen protein
- Marine collagen
- Collagen with vitamin C
- Collagen in drug form
- Collagen for women
- Grandmother's ways for joints
Summary
- Collagen forms a dense skeleton in the bones, on which minerals are deposited.
- The main type of collagen found in bones is type I.
- In the early stages of fracture healing, type III collagen may play a key role.
- Additional active ingredients to look for in collagen supplements for bones are: Vitamins C, D, K and calcium, phosphorus and magnesium.
- Collagen can help strengthen your bones, and some studies suggest that its supplementation may prevent osteopenia and osteoporosis.
FAQ
Is collagen good for bones?
Yes, collagen supplementation can positively affect bones. Collagen in bones forms a dense grid-like structure on which calcium, phosphorus and magnesium, which promotes their mineralisation. Collagen deficiency can therefore result in weakened bone tissue.
What's better: collagen to drink or in tablets?
The form of collagen administration does not matter significantly. Whether you opt for drinking collagen or in tablets may depend on your personal preference. To make it easier to stay regular, taking collagen should be a pleasure.
What you should pay attention to is the daily serving of collagen in the product. Collagen in liquid or powder usually have more collagen than those in tablets.
Does collagen have side effects?
Collagen supplements are generally considered safe, but there may be some side effects associated with consuming them. The most common of these are gastrointestinal complaints, such as a feeling of heaviness in the stomach.
Some people may be allergic to collagen, which can lead to allergic reactions such as rashes, itching or swelling.
How to replenish collagen quickly
To replenish collagen deficiencies, include in your diet foods such as broths cooked on marrow bones, offal, gelatine and jellies. However, collagen contained in food is not absorbed into the body very efficiently.
So dietary supplements come to the rescue to correct its deficiencies. The best ones contain collagen hydrolysate, which is easily absorbed by our body.
Can you drink gelatine instead of collagen?
Yes, you can drink gelatin instead of taking collagen supplements. Gelatin is a rich source of collagen, but bear in mind that it will be harder to absorb into the body than that contained in dietary supplements. This is because in the best collagens collagen fibres have been broken down into smaller and easily absorbed collagen peptides.
How long does collagen need to be taken for it to have an effect on bones?
It is widely believed that the first effects of collagen supplementation can be seen after just a few weeks. However, for its effects on bones, research suggests that long-term supplementation may be needed. Improvements in bone mineralisation may only occur after about a year of taking collagen.
Sources
See all
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Figueres Juher, T., & Basés Pérez, E. (2015). [An overview of the beneficial effects of hydrolysed collagen intake on joint and bone health and on skin ageing]. Nutricion Hospitalaria, 32 Suppl 1, 62-66. https://doi.org/10.3305/nh.2015.32.sup1.9482
Karaytug, K., Arzu, U., Ergin, O. N., Bilgili, F., Unverengil, G., Bayram, S., Sen, C., Karaytug, K., Arzu, U., Ergin, O. N., Bilgili, F., Unverengil, G., Bayram, S., & Sen, C. (2021). Effects of Collagen- and Arginine-Fortified Osteokine Supplementation on Fracture Healing. Cureus, 13(10). https://doi.org/10.7759/cureus.19072
König, D., Oesser, S., Scharla, S., Zdzieblik, D., & Gollhofer, A. (2018). Specific Collagen Peptides Improve Bone Mineral Density and Bone Markers in Postmenopausal Women-A Randomized Controlled Study. Nutrients, 10(1), Article 1. https://doi.org/10.3390/nu10010097
Kumar, S., Sugihara, F., Suzuki, K., Inoue, N., & Venkateswarathirukumara, S. (2015). A double-blind, placebo-controlled, randomised, clinical study on the effectiveness of collagen peptide on osteoarthritis. Journal of the Science of Food and Agriculture, 95(4), 702-707. https://doi.org/10.1002/jsfa.6752
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Editorials
Meet the teamIlona Krzak obtained her Master of Pharmacy degree from the Medical University of Wrocław. She did her internship in a hospital pharmacy and in the pharmaceutical industry. She is currently working in the profession and also runs an educational profile on Instagram: @pani_z_apteki
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