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Collagen for runners' joints - which one to choose? Ranking + opinions

Runners are like machines at full speed and their 'cogs' need the right 'lubricant'.

Nina Wawryszuk - AuthorAuthorNina Wawryszuk
Nina Wawryszuk - Author
AuthorNina Wawryszuk
Natu.Care Editor

Nina Wawryszuk specialises in sports supplementation, strength training and psychosomatics. On a daily basis, in addition to writing articles for Natu.Care, as a personal trainer she helps athletes improve their performance through training, diet and supplementation.

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Marta Kaczorek - Reviewed byReviewed byMarta Kaczorek
Verified by an expert
Marta Kaczorek - Reviewed by
Reviewed byMarta Kaczorek
Clinical nutritionist

Clinical nutritionist and personal trainer in the process of qualifying as a health coach.

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Bartholomew Turczynski - Edited byEdited byBartholomew Turczynski
Bartholomew Turczynski - Edited by
Edited byBartholomew Turczynski
Editor-in-Chief

Bartłomiej Turczyński is the editor-in-chief of Natu.Care. He is responsible for the quality of the content created on Natu.Care, among others, and ensures that all articles are based on sound scientific research and consulted with industry specialists.

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Ludwig Jelonek - Fact-checkingFact-checkingLudwig Jelonek
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Fact-checkingLudwig Jelonek
Natu.Care Editor

Ludwik Jelonek is the author of more than 2,500 texts published on leading portals. His content has found its way into services such as Ostrovit and Kobieta Onet. At Natu.Care, Ludwik educates people in the most important area of life - health.

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Collagen for runners' joints - which one to choose? Ranking + opinions
29 May, 2024
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Joints don't take lightly with runners. The whole musculoskeletal system works during activity, especially the joints, which absorb shock, reduce friction and are what make you run smoothly. They need to be cared for so that they are strong and activity does not cause pain.

Collagen-supplement can help you if you want to stay running for as long as possible have a run. Let me explain why together with trainer and nutritionist Marta Kaczorek.

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From this article you will learn:

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  • What is the best collagen for runners.
  • .
  • How collagen affects joints, muscles and bones.
  • .
  • When is it a good idea to supplement with collagen.
  • When is it a good idea to supplement with collagen?
  • BONUS: What other benefits collagen will give you.
  • .

See also:

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Most powerful collagen for runners - ranking

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Popular products with collagen for joints for runners were rated for:

  • Content collagenAccording to scientific studies, an effective daily serving that will support the musculoskeletal system of 2.5 to 15 grams hydrolysed collagenand. A smaller amount may not be sufficient.
  • .
  • Origin of collagen. Collagen should be obtained from certified sources. The best quality formulations contain collagen from wild-caught fishand.
  • .
  • Collagen type. Hydrolysed fish collagen governs. It is highly absorbable and supports the musculoskeletal systemand
  • .
  • Purity of formulation. The best collagen supplements contain no unnecessary fillers, flavours, preservatives.
  • Additional active ingredients. Plus vitaminsminerals and other beneficial compounds. Of course, in a good, working daily portion.
  • Research and certification. Independent, accredited laboratories confirm the quality of the composition of the collagen supplement.
  • .
  • Expert and user reviews. Health professionals share their knowledge of how collagen works, and users verify manufacturers' claims. Here you can see full criteria.
  • .

I jointly assessed the composition with Ilona Krzak, MSc pharmacy.

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Number of collagens analysed: 71

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Number of finalists: 12

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Best overall

Natu.Care Collagen Premium 5000 mg, mango-maracuja

Natu.Care Collagen Premium 5000 mg, mango-maracuja
5.0
  • Collagen content: 5000 mg marine collagen hydrolysate
  • .
  • Additional active ingredients: vitamin C, low molecular weight hyaluronic acid (and L-theanine and coenzyme Q10 in cocoa flavoured collagen or vitamin A and vitamin E in mango–passion fruit flavoured collagen)
  • .
  • Form: powder sachets
  • .
  • Dose: 1 sachet per day
  • .
  • Sufficient for: 30 days
  • .
See price
in the Natu.Care shop
Product description

Fish collagen from the Natu.Care brand in a dose of 5000 mg. The formula contains a sufficient portion of the active substance to positively affect your joints, musculoskeletal system and immunity.

Take care of your tendons, joint cartilage, ligaments, muscles and even bones by supplying them with the building blocks to function properly. Move without bólu and provide the necessary support for any physical activity.

And as a „gratis” to regular supplementation, you will also receive firm skinóhand, healthy and shiny hair and strong nails.

Natu.Care Premium Collagen is available in two flavours – Cacao Bloom and Rise&Shine. Both formulas are based on the following active ingredients: marine collagen hydrolysate, wild roseóbud extract and hyaluronic acid.

Additionally, Cacao Bloom contains natural L-theanine, coenzyme Q10 and defatted Dutch cacao. Rise&Shine instead contains vitamin E and vitamin A.

These are the best collagens in the world.

These best fish collagens on the market also rós taste – Cacao Bloom is a treat for chocolate lovers. Rise&Shine will appeal to those whoóenjoy the refreshing taste of mangoófruit and passion fruit.

Pros and cons

Fish collagen from the Natu.Care brand in a dose of 5000 mg. The formula contains a sufficient portion of the active substance to positively affect your joints, musculoskeletal system and immunity.

Take care of your tendons, joint cartilage, ligaments, muscles and even bones by supplying them with the building blocks to function properly. Move without bólu and provide the necessary support for any physical activity.

And as a „gratis” to regular supplementation, you will also receive firm skinóhand, healthy and shiny hair and strong nails.

Natu.Care Premium Collagen is available in two flavours – Cacao Bloom and Rise&Shine. Both formulas are based on the following active ingredients: marine collagen hydrolysate, wild roseóbud extract and hyaluronic acid.

Additionally, Cacao Bloom contains natural L-theanine, coenzyme Q10 and defatted Dutch cacao. Rise&Shine instead contains vitamin E and vitamin A.

These are the best collagens in the world.

These best fish collagens on the market also rós taste – Cacao Bloom is a treat for chocolate lovers. Rise&Shine will appeal to those whoóenjoy the refreshing taste of mangoófruit and passion fruit.

Additional information

Fish collagen from the Natu.Care brand in a dose of 5000 mg. The formula contains a sufficient portion of the active substance to positively affect your joints, musculoskeletal system and immunity.

Take care of your tendons, joint cartilage, ligaments, muscles and even bones by supplying them with the building blocks to function properly. Move without bólu and provide the necessary support for any physical activity.

And as a „gratis” to regular supplementation, you will also receive firm skinóhand, healthy and shiny hair and strong nails.

Natu.Care Premium Collagen is available in two flavours – Cacao Bloom and Rise&Shine. Both formulas are based on the following active ingredients: marine collagen hydrolysate, wild roseóbud extract and hyaluronic acid.

Additionally, Cacao Bloom contains natural L-theanine, coenzyme Q10 and defatted Dutch cacao. Rise&Shine instead contains vitamin E and vitamin A.

These are the best collagens in the world.

These best fish collagens on the market also rós taste – Cacao Bloom is a treat for chocolate lovers. Rise&Shine will appeal to those whoóenjoy the refreshing taste of mangoófruit and passion fruit.

User review

Fish collagen from the Natu.Care brand in a dose of 5000 mg. The formula contains a sufficient portion of the active substance to positively affect your joints, musculoskeletal system and immunity.

Take care of your tendons, joint cartilage, ligaments, muscles and even bones by supplying them with the building blocks to function properly. Move without bólu and provide the necessary support for any physical activity.

And as a „gratis” to regular supplementation, you will also receive firm skinóhand, healthy and shiny hair and strong nails.

Natu.Care Premium Collagen is available in two flavours – Cacao Bloom and Rise&Shine. Both formulas are based on the following active ingredients: marine collagen hydrolysate, wild roseóbud extract and hyaluronic acid.

Additionally, Cacao Bloom contains natural L-theanine, coenzyme Q10 and defatted Dutch cacao. Rise&Shine instead contains vitamin E and vitamin A.

These are the best collagens in the world.

These best fish collagens on the market also rós taste – Cacao Bloom is a treat for chocolate lovers. Rise&Shine will appeal to those whoóenjoy the refreshing taste of mangoófruit and passion fruit.

Refreshing taste

Natu.Care Collagen 3000 mg, various flavours

Natu.Care Collagen 3000 mg, various flavours
4.7
See price
in the Natu.Care shop
Product description

Dietary supplement in a highly bioavailable form of hydrolysed collagen SeaGarden fish®. This formula has high bioavailability– youróbody will use collagen faster and more efficiently where you need it most. 

A 3,000 mg serving of collagen benefits your hair, skinóhand and nails, as well as the functioning of your jointsómuscles and bones. The action of collagen is complemented by vitamin C, whichóra supports the natural production of the youth protein in the body and also helps with its absorption. It is also a great anti-ageing antioxidant.

Natu.Care's Collagen 3000 mg is available in three fruit flavours (orange, raspberry-cranberry, blackcurrant) and a flavourless variant. The powder dissolves very well, does not form lumps in the liquid and you can add it to your favourite yoghurt, oatmeal or smoothie.

Pros and cons

Dietary supplement in a highly bioavailable form of hydrolysed collagen SeaGarden fish®. This formula has high bioavailability– youróbody will use collagen faster and more efficiently where you need it most. 

A 3,000 mg serving of collagen benefits your hair, skinóhand and nails, as well as the functioning of your jointsómuscles and bones. The action of collagen is complemented by vitamin C, whichóra supports the natural production of the youth protein in the body and also helps with its absorption. It is also a great anti-ageing antioxidant.

Natu.Care's Collagen 3000 mg is available in three fruit flavours (orange, raspberry-cranberry, blackcurrant) and a flavourless variant. The powder dissolves very well, does not form lumps in the liquid and you can add it to your favourite yoghurt, oatmeal or smoothie.

Additional information

Dietary supplement in a highly bioavailable form of hydrolysed collagen SeaGarden fish®. This formula has high bioavailability– youróbody will use collagen faster and more efficiently where you need it most. 

A 3,000 mg serving of collagen benefits your hair, skinóhand and nails, as well as the functioning of your jointsómuscles and bones. The action of collagen is complemented by vitamin C, whichóra supports the natural production of the youth protein in the body and also helps with its absorption. It is also a great anti-ageing antioxidant.

Natu.Care's Collagen 3000 mg is available in three fruit flavours (orange, raspberry-cranberry, blackcurrant) and a flavourless variant. The powder dissolves very well, does not form lumps in the liquid and you can add it to your favourite yoghurt, oatmeal or smoothie.

Pure collagen

Natu.Care Collagen 3000 mg, tasteless

Natu.Care Collagen 3000 mg, tasteless
4.6
  • Collagen content: 3000 mg collagen hydrolysate fish
  • Additional active ingredients: none
  • .
  • Form: powder
  • .
  • Dose: one scoop per day
  • .
  • Sufficient for: 30 days
  • .
See price
in the Natu.Care shop
Product description

The dietary supplement contains only pure fish collagen in the formula SeaGarden®. This Norwegian collagen is characterised by its purity and high bioavailability, which means that youróy body will utilise the collagen faster and more effectively.

Regular supplementation fish collagen benefits hair, skinóhand and nails and supports joints, muscles and bones. It improves the appearance of the skinóry and slows down its ageing, giving it a healthy glow.

Natu.Care Collagen 3000 mg has a neutral taste, dissolves well, does not form lumps in liquid and you can add it to your drink, yoghurt or smoothie.

Pros and cons

The dietary supplement contains only pure fish collagen in the formula SeaGarden®. This Norwegian collagen is characterised by its purity and high bioavailability, which means that youróy body will utilise the collagen faster and more effectively.

Regular supplementation fish collagen benefits hair, skinóhand and nails and supports joints, muscles and bones. It improves the appearance of the skinóry and slows down its ageing, giving it a healthy glow.

Natu.Care Collagen 3000 mg has a neutral taste, dissolves well, does not form lumps in liquid and you can add it to your drink, yoghurt or smoothie.

Additional information

The dietary supplement contains only pure fish collagen in the formula SeaGarden®. This Norwegian collagen is characterised by its purity and high bioavailability, which means that youróy body will utilise the collagen faster and more effectively.

Regular supplementation fish collagen benefits hair, skinóhand and nails and supports joints, muscles and bones. It improves the appearance of the skinóry and slows down its ageing, giving it a healthy glow.

Natu.Care Collagen 3000 mg has a neutral taste, dissolves well, does not form lumps in liquid and you can add it to your drink, yoghurt or smoothie.

ALLDEYNN Collarose Fish

ALLDEYNN Collarose Fish
4.7
See price
in the Natu.Care shop
Product description

Regular supplementation with fish collagen can improve post-workout muscle regeneration, prevent osteoporosis, increase jointómobility and reduce ból complaints. Fish collagen is also a powerful support for skinóry, hairóy and nails.

Pros and cons

Regular supplementation with fish collagen can improve post-workout muscle regeneration, prevent osteoporosis, increase jointómobility and reduce ból complaints. Fish collagen is also a powerful support for skinóry, hairóy and nails.

Additional information

Regular supplementation with fish collagen can improve post-workout muscle regeneration, prevent osteoporosis, increase jointómobility and reduce ból complaints. Fish collagen is also a powerful support for skinóry, hairóy and nails.

Expert opinion

Regular supplementation with fish collagen can improve post-workout muscle regeneration, prevent osteoporosis, increase jointómobility and reduce ból complaints. Fish collagen is also a powerful support for skinóry, hairóy and nails.

Aura Herbals Colladrop Flex

Aura Herbals Colladrop Flex
4.4
  • Collagen content: 5000 mg marine collagen
  • .
  • Additional active ingredients: vitamin Chyaluronic acidvitamin K1, vitamin D2
  • Form: sachets of powder
  • .
  • Dose: 1 sachet daily
  • .
  • Sufficient for: 30 days
  • .
See price
in the Natu.Care shop
Product description

Fish collagen in sachets for joint, muscle and bone health. Additionally enriched with numerous active ingredients such as vitamin C, hyaluronic acid and vitamins K1 and D2.

Pros and cons

Fish collagen in sachets for joint, muscle and bone health. Additionally enriched with numerous active ingredients such as vitamin C, hyaluronic acid and vitamins K1 and D2.

Additional information

Fish collagen in sachets for joint, muscle and bone health. Additionally enriched with numerous active ingredients such as vitamin C, hyaluronic acid and vitamins K1 and D2.

User review

Fish collagen in sachets for joint, muscle and bone health. Additionally enriched with numerous active ingredients such as vitamin C, hyaluronic acid and vitamins K1 and D2.

YANGO Liquid collagen for joints

YANGO Liquid collagen for joints
4.0
See price
in the Natu.Care shop
Product description

Product supports the health of jointsós, joint cartilage and muscles. Regardless of age or physical activity, everyone deserves joints that donót creak. It is a good choiceór for peopleór who want to take care of their musculoskeletal system and at the same time can get… a beautiful complexion and shiny hair. Well, I donót think youówont say no?"

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Pros and cons

Product supports the health of jointsós, joint cartilage and muscles. Regardless of age or physical activity, everyone deserves joints that donót creak. It is a good choiceór for peopleór who want to take care of their musculoskeletal system and at the same time can get… a beautiful complexion and shiny hair. Well, I donót think youówont say no?"

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Additional information

Product supports the health of jointsós, joint cartilage and muscles. Regardless of age or physical activity, everyone deserves joints that donót creak. It is a good choiceór for peopleór who want to take care of their musculoskeletal system and at the same time can get… a beautiful complexion and shiny hair. Well, I donót think youówont say no?"

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User review

Product supports the health of jointsós, joint cartilage and muscles. Regardless of age or physical activity, everyone deserves joints that donót creak. It is a good choiceór for peopleór who want to take care of their musculoskeletal system and at the same time can get… a beautiful complexion and shiny hair. Well, I donót think youówont say no?"

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{ product:5ZaDZsGEYWG7w2si4ZsuXu }}

Pharmovit Collagen MEN

Pharmovit Collagen MEN
4.6
See price
in the Natu.Care shop
Product description

Hydrolysed collagen in a good dose with numerous additives in the form of vitamins, mineralsós and plant extractsós. The preparation can effectively support the condition of jointsós, bones and musculoskeletal system. Furthermore, the active ingredients can support immunity and antioxidant protection.

Regularly supplemented Pharmovit Collagen MEN can prevent and alleviate jointóle such as osteoarthritis. 

Pros and cons

Hydrolysed collagen in a good dose with numerous additives in the form of vitamins, mineralsós and plant extractsós. The preparation can effectively support the condition of jointsós, bones and musculoskeletal system. Furthermore, the active ingredients can support immunity and antioxidant protection.

Regularly supplemented Pharmovit Collagen MEN can prevent and alleviate jointóle such as osteoarthritis. 

Additional information

Hydrolysed collagen in a good dose with numerous additives in the form of vitamins, mineralsós and plant extractsós. The preparation can effectively support the condition of jointsós, bones and musculoskeletal system. Furthermore, the active ingredients can support immunity and antioxidant protection.

Regularly supplemented Pharmovit Collagen MEN can prevent and alleviate jointóle such as osteoarthritis. 

User review

Hydrolysed collagen in a good dose with numerous additives in the form of vitamins, mineralsós and plant extractsós. The preparation can effectively support the condition of jointsós, bones and musculoskeletal system. Furthermore, the active ingredients can support immunity and antioxidant protection.

Regularly supplemented Pharmovit Collagen MEN can prevent and alleviate jointóle such as osteoarthritis. 

Robust collagen for women

Pharmovit Collagen Women

Pharmovit Collagen Women
4.6
See price
in the Natu.Care shop
Product description

Collagen hydrolysate in a good dose with numerous additives in the form vitaminsmineralsós and plant extracts. The formula can effectively support the condition of jointsóbones and muscles. Furthermore, the active ingredients can support immunity and antioxidant protection.

Regularly supplemented Pharmovit Collagen Women can also prevent and alleviate joint pain such as osteoarthritis.

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Pros and cons

Collagen hydrolysate in a good dose with numerous additives in the form vitaminsmineralsós and plant extracts. The formula can effectively support the condition of jointsóbones and muscles. Furthermore, the active ingredients can support immunity and antioxidant protection.

Regularly supplemented Pharmovit Collagen Women can also prevent and alleviate joint pain such as osteoarthritis.

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Additional information

Collagen hydrolysate in a good dose with numerous additives in the form vitaminsmineralsós and plant extracts. The formula can effectively support the condition of jointsóbones and muscles. Furthermore, the active ingredients can support immunity and antioxidant protection.

Regularly supplemented Pharmovit Collagen Women can also prevent and alleviate joint pain such as osteoarthritis.

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User review

Collagen hydrolysate in a good dose with numerous additives in the form vitaminsmineralsós and plant extracts. The formula can effectively support the condition of jointsóbones and muscles. Furthermore, the active ingredients can support immunity and antioxidant protection.

Regularly supplemented Pharmovit Collagen Women can also prevent and alleviate joint pain such as osteoarthritis.

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Best shot

Primabiotic Collagen

Primabiotic Collagen
4.4
See price
in the Natu.Care shop
Product description

Collagen shot has a positive effect on musculoskeletal health and beauty. An adequate amount of collagen in the body takes care of cartilage tissue, improves the elasticity of jointsós and reduces their ból. It also improves skinóry – if you are exploiting your hands from dumbbells or have wrinkles from grimacingówhile breaking recordsóin pressing – collagen will take care of this problem. Don't worry about dull hair or brittle nails either.

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Pros and cons

Collagen shot has a positive effect on musculoskeletal health and beauty. An adequate amount of collagen in the body takes care of cartilage tissue, improves the elasticity of jointsós and reduces their ból. It also improves skinóry – if you are exploiting your hands from dumbbells or have wrinkles from grimacingówhile breaking recordsóin pressing – collagen will take care of this problem. Don't worry about dull hair or brittle nails either.

.
Additional information

Collagen shot has a positive effect on musculoskeletal health and beauty. An adequate amount of collagen in the body takes care of cartilage tissue, improves the elasticity of jointsós and reduces their ból. It also improves skinóry – if you are exploiting your hands from dumbbells or have wrinkles from grimacingówhile breaking recordsóin pressing – collagen will take care of this problem. Don't worry about dull hair or brittle nails either.

.
User review

Collagen shot has a positive effect on musculoskeletal health and beauty. An adequate amount of collagen in the body takes care of cartilage tissue, improves the elasticity of jointsós and reduces their ból. It also improves skinóry – if you are exploiting your hands from dumbbells or have wrinkles from grimacingówhile breaking recordsóin pressing – collagen will take care of this problem. Don't worry about dull hair or brittle nails either.

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SOLVE LABS Collagen Peptides

SOLVE LABS Collagen Peptides
4.2
  • Collagen content: 6000 mg hydrolyzed beef collagen type I and III COLLinstant®
  • .
  • Additional active ingredients: hyaluronic acid
  • Form: powder
  • .
  • Dose: one scoop (6 g) daily
  • .
  • Sufficient for: 30 days
  • .
See price
in the Natu.Care shop
Product description

High quality hydrolysate of bovine collagen (types I and III). A daily portion will support jointóry, bone and muscle health. It will also contribute to the quality and appearance of your skinóry and support its regeneration. You will feel the moisturising properties on soft hair and see them on a nice nail plate.

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Pros and cons

High quality hydrolysate of bovine collagen (types I and III). A daily portion will support jointóry, bone and muscle health. It will also contribute to the quality and appearance of your skinóry and support its regeneration. You will feel the moisturising properties on soft hair and see them on a nice nail plate.

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Additional information

High quality hydrolysate of bovine collagen (types I and III). A daily portion will support jointóry, bone and muscle health. It will also contribute to the quality and appearance of your skinóry and support its regeneration. You will feel the moisturising properties on soft hair and see them on a nice nail plate.

.
User review

High quality hydrolysate of bovine collagen (types I and III). A daily portion will support jointóry, bone and muscle health. It will also contribute to the quality and appearance of your skinóry and support its regeneration. You will feel the moisturising properties on soft hair and see them on a nice nail plate.

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Yango Collagen Premium 10000 mg

Yango Collagen Premium 10000 mg
4.2
See price
in the Natu.Care shop
Product description

Collagen in the form of an easy-to-use and tasty liquid. Just 25 ml a day is enough to visibly improve the appearance of your skinóry. By using YANGO Premium Collagen regularly, you can reduce the appearance of wrinkles and make your complexion firm and radiant. Eliminate the signs of ageing and ensure a youthful appearance for years to come. 

As much as 10,000 mg collagen in a daily serving may also prove beneficial for your joints and entire musculoskeletal system.

Pros and cons

Collagen in the form of an easy-to-use and tasty liquid. Just 25 ml a day is enough to visibly improve the appearance of your skinóry. By using YANGO Premium Collagen regularly, you can reduce the appearance of wrinkles and make your complexion firm and radiant. Eliminate the signs of ageing and ensure a youthful appearance for years to come. 

As much as 10,000 mg collagen in a daily serving may also prove beneficial for your joints and entire musculoskeletal system.

Additional information

Collagen in the form of an easy-to-use and tasty liquid. Just 25 ml a day is enough to visibly improve the appearance of your skinóry. By using YANGO Premium Collagen regularly, you can reduce the appearance of wrinkles and make your complexion firm and radiant. Eliminate the signs of ageing and ensure a youthful appearance for years to come. 

As much as 10,000 mg collagen in a daily serving may also prove beneficial for your joints and entire musculoskeletal system.

User review

Collagen in the form of an easy-to-use and tasty liquid. Just 25 ml a day is enough to visibly improve the appearance of your skinóry. By using YANGO Premium Collagen regularly, you can reduce the appearance of wrinkles and make your complexion firm and radiant. Eliminate the signs of ageing and ensure a youthful appearance for years to come. 

As much as 10,000 mg collagen in a daily serving may also prove beneficial for your joints and entire musculoskeletal system.

{product:Cym0Yvg83jmGmIUqr5bFt }}

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Does collagen joint medicine exist?

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There is no such thing as collagen medicine for joints. Collagen can support treat joint-related ailments such as joint pain and stiffness, but it will not cure them. In Poland, no collagen preparation has been registered as a medicinal product. You can only buy collagen supplement or a medical device.

Does collagen ointment for knees work?

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Unfortunately, no. Ointments with collagen will not reduce pain, inflammation or affect collagen production in the knee. Ba, they do not even firm it, as suggested by cosmetic manufacturers. The collagen molecule is larger than the hole in the skin and will not reach the deeper layers of the skin.

Much more useful for you will be warming or cooling ointments (depending on your knee problem). Rely on menthol, camphor or even classic - horse ointment.

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It is a myth that the collagen in the ointment can somehow affect the structure of the tissues inside the joint. In contrast, ointments of a warming or cooling nature are often helpful and sometimes indicated for runners, depending on the individual case.
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Michal Bojemski.

Michal Bojemskiphysiotherapist

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Why do runners need collagen?

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Sprinners, long-distance runners or even "Sunday" runners put the musculoskeletal system at risk of exploitation. Particularly with regular, intensive training, it is easy to suffer from injuries, trauma and nervous system fatigue.

Happy birthday!

After 25 years of age the body's natural production of collagen begins to decline. On average, the loss of this protein oscillates around 1.5 per cent per yearand.

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A number of processes take place after training, including remodelling and regeneration of the musculoskeletal system and replacement of collagen fibres . If there is not enough collagen, it puts the runner at risk of injury, pain or increased recovery time. That's why it's worth considering collagen supplementation if you want to support joints, muscles and bones.

Collagen makes it possible for you to run through life without injury or pain. Ok, so that means it's worth supplementing. So you ask...

What is the best collagen for runners?

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Just as it is important to match shoes to your foot and to the surface, it is equally important to match collagen to your needs. Pay attention to three considerations.

 

Collagen type

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There are 28 types of collagenand. For joint, muscle and bone health the best are collagen type 1 and type 2, as these are what build your musculoskeletal system. Type 1 forms bone and muscle tissue, and type 2 is a component of cartilage tissueand.

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Collagen type 1 is the most common collagen and makes up 95% of the collagen found in your bones. Type I collagen contains large amounts of proline, lysine, glycine and hydroxyproline compared to other types of collagen.
Marta Kaczorek.

Marta Kaczorekclinical nutritionist and personal trainer

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Type 2 collagen is responsible for joint cushioning. It forms a reticulated structure in the cartilage that allows the joints to be loaded and relieved during movement, thus protecting the bones.
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Dr Witold Tomaszewski.

Witold Tomaszewskidoctor of medical sciences

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Origin of collagen

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In dietary supplements, you most often have a choice of beef collagen and fish collagen (a.k.a.: sea collagen or marine collagen). A 2017 study suggests that bovine collagen has the best effect on muscle and bone, while fish collagen is more effective on jointsand.

But fish collagen is the best-absorbed collagen because it has a structure most similar to humanand.

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Collagen daily allowance

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The numbers for runners are important. It's nice to look at complete kilometres, pace per kilometre, and let an effective amount of collagen come with it. Collagen shouldn't sneak through the body unnoticed like Usain Bolt.

What do the scientific findings suggestand? A portion of collagen:

  • 2.5 grams positively affects the condition and appearance of your skin -it also affects what happens in your joints, but you'll experience faster effects with a higher daily serving.
  • 5 grams improves bone density, supports muscle recovery and joint health. Let's establish that this is the minimum for your musculoskeletal system.
  • 10-15 grams is a specific collagen boost for joints, muscles and bones.
  • .
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Which collagen to choose?

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Make room on your supplement shelf for type I fish collagen or type II bovine collagen in a daily serving of at least 5g.

How collagen can help you stay in shape

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Strengthens and regenerates joints

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  • Rebuilds cartilage tissue
  • .
  • Participates in the production of synovial fluid, which reduces friction in the joints.
  • Increases the elasticity of the joints.
  • Improves flexibility and increases joint mobility.
  • Can reduce joint stiffness.
  • May reduce joint stiffness and painand.
  • .

Scientific study

In a 2008 study, 97 physically active people were divided into two groups. For 24 weeks, one took a placebo and the other 10 g of hydrolysed collagen. The collagen group reported a reduction in joint painand.

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Results of the study indicate a rationale for using collagen hydrolysate to improve joint health and possibly reduce the risk of joint deterioration in a high-risk group (e.g. runners), which may offset the risk of injury.
Marta Kaczorek.

Marta Kaczorekclinical nutritionist and personal trainer

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Muscle support

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  • Promotes muscle regeneration
  • .
  • Play an important role in maintaining muscle strength and endurance.
  • Provides support for muscle regeneration.
  • Promotes muscle protein synthesis, such as creatine and may stimulate hypertrophy (growth) of muscles after trainingand.
  • .

Bone building

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  • Increases bone density and strengthens bones.
  • .
  • Gives structure to bones.
  • .
  • May reduce bone degradation and prevent osteoporosisand.
  • .

Hydrolysate supports the musculoskeletal system

A 2006 review of the scientific literature suggests that the consumption of collagen hydrolysate is safe, reduces pain and improves musculoskeletal function in some people with osteoarthritis or other inflammatory joint conditions.

Improves immunity

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  • Provides the body with amino acids, including glutamine, an amino acid that supports the immune system.
  • Provides the body with amino acids, including glutamine, an amino acid that supports the immune system.
  • Stimulates immune cells and can shorten the healing time of infectionsand.
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The skin is the largest organ in terms of surface area and is mainly composed of collagen. It has an immune barrier function. An article from the journal Immunology from 2020 suggests that by taking care of your skin and the amount of collagen in it - you take care of your immunity.
Marta Kaczorek.

Marta Kaczorek clinical nutritionist and personal trainer

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BONUS: collagen not only for healthy joints

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Has anyone ever told you that you have... beautiful joints or sexy bones? Neither have I, because it doesn't show so much. But get ready for a marathon of compliments because collagen affects beauty.

What other benefits does collagen supplementation offerand?

  • Reduces fine lines and wrinkles.
  • .
  • Napinates and firms the skin.
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  • Moisturises the complexion and gives it a radiant appearance.
  • Hydrates the skin.
  • Strengthens the hair structure.
  • Hydrates the hair.
  • Hydrates the scalp, which is an important base for new hair growth.
  • Gives nails elasticity and makes them more resilient to damage.
  • Hydrates the nails.
  • Provides a positive effect on nail growth.
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  • May accelerate wound healing.
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  • May prevent hair loss.
  • .

Collagen collagen - what else is worth supplementing with?

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Some collagens advertised as "for joints" or "for athletes" contain the same collagen as collagen for hair, skin, nails. That's not a problem, because collagen is collagen, and it will go where your body sends it.

The difference between these products comes down to the difference in formulation when it comes to additional active ingredients that can provide extra support for your musculoskeletal system. Instead of biotin or coenzyme Q10 you're more likely to need glucosamine with chondroitin, or organic sulphur (MSM).

I can tell you what you will need, in what form and amount.

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Useful active ingredients for joint, muscle and bone health

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Name of ingredient

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What does it give

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Best form

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Minimum Effective Daily Portion

vitamin C

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Promotes the production of collagen, increases the bioavailability of other vitamins and minerals

L-ascorbic acid, calcium ascorbate, sodium ascorbate

100 mg

MSM (organic sulfur)

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may increase the effectiveness of other supplements (e.g. glucosamine) and reduce joint pain and stiffness

pure methylsulfonylmethane

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3000 g

hyaluronic acid

Keeps joints moist, acts as a lubricant, shock absorber and stabiliser of the joint structure

ultramolecular

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120 mg

omega-3 acids

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reduces joint pain and stiffness in people with osteoarthritis, increase the amount of calcium in the bones, which can strengthen and improve their structure

not applicable

250 mg EPA+DHA

glucosamine (preferably with chondroitin)

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stimulates cartilage production, inhibits cartilage-degrading enzymes, can have anti-inflammatory effects and reduce joint pain

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Glucosamine sulphate

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1500 mg

chondroitin (preferably with glucosamine)

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may stimulate the anabolic process of cartilage metabolism and have an anti-inflammatory effect

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chondroitin sulphate

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1200 mg

curcumin (curcumin)

acts as an anti-inflammatory and antioxidant, relieves post-workout muscle soreness

extract standardised for curcuminoids

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500 mg

boswellia serrata

Acts as an anti-inflammatory, reduces pain in osteoporosis

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extract standardised for boswellic acid

standardised for boswellic acid

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300 mg

ashwagandha

increases performance especially in endurance athletes, increases aerobic ceiling, reduces fatigue

Extract standardised for vitanolides

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300 mg

Improve your sports performance

Your favourite athlete's drink should be fresh beetroot juice (not from the shop - squeeze it yourself, work your arms). It improves performance and endurance, has an antioxidant effect and boosts energy.

Collagen before or after a workout?

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Scientific research to date does not indicate, when it is best to take collagen. It doesn't matter if you take it 2 hours before a workout or 3 minutes after a workout. Supplementation with this protein is all about systematics, not a specific time or time day. Tailor your supplementation to you so that you can maintain regularity.

When will I see the effects of collagen?

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Collagen does not work on a temporary basis. Typically, improvements in joint function appear after 8-16 weeks of supplementation. Be patient and appreciate that in as little as 4 weeks you may notice an improvement in your skin quality (less about the wrinkles, think of that firm skin on melted calf).

Patience! And remember that when you see and feel the effects of collagen, depends on several factors: health, age, the amount of collagen in your body, diet, addictions and stressand.

Collagen can be fun to incorporate into your diet to remember to be systematic. Check out recipes with Natu.Care's collagen. Dietitian Aleksandra Cudna-Bartnicka has prepared milkshake, collagen cocktail, collagen combo, and even bowels, falafels, fries sauce, quesadillas.

, among others.

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Important

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And if you feel no improvement and are experiencing joint pain or stiffness and deterioration in musculoskeletal function, sprint see your doctor.

Collagen for runners - reviews

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Because of its multidirectional effects - supportive, supportive, regenerative, analgesic - collagen should be supplemented during periods of high exertion, such as during the start of a running competition, to negate the effects of high stress and support the runner to recover and get back on track quickly.
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Marta Kaczorek.

Marta Kaczorekclinical nutritionist and personal trainer

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I would recommend collagen supplementation to runners, especially for the sake of their joints. When running, especially on hard surfaces and in inadequate footwear, joints are heavily stressed. Collagen will provide the essential amino acids needed to keep the joint cartilage in good condition.
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Ilona Krzak.

Ilona Krzak Master of Pharmacy

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Physical activity, although healthy and desirable, exposes the body to stress, injury, trauma and 'wear and tear' on the joints. An athlete even needs to ensure an adequate supply of collagen. By using dietary supplements, you are assured of how much collagen you are providing and from what source. Supplementation is safe, effective and beneficial to the health of the athlete.
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Julia Skrajda.

Julia SkrajdaDietitian

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I always take collagen after the season through the winter. It regenerates my joints and prepares me for the next "slaughter" in the field. For the past two seasons, zero injuries and (knock on wood) knee pain, which I tended to do!
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Mateusz a trail runner from the MKB Dreptak club

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See also:

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Summary

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  • People who are physically active put their musculoskeletal system at risk of exploitation, so collagen supplementation can help.
  • After the age of 25, the body's natural production of collagen begins to decline.
  • The best way to absorb collagen is through supplementation.
  • Best absorbed collagen for joints hydrolysed collagen fish in a daily serving 5 g (5,000 mg).
  • Good collagen for runners includes Natu.Care premium collagenAura Herbals Colladrop Flex and YANGO liquid collagen for joints.
  • .
  • Remember that for the health of the musculoskeletal system, it is most important to have a properly energised and nutritious diet and regeneration.
  • .

FAQ

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. Does collagen help joints? .

Yes, collagen helps joints because it regenerates cartilage tissue and muscles and supports the skeletal system. Collagen is helpful in supporting the musculoskeletal system, especially after an intense and active training season or injury.

Remember, however, that even the strongest collagen for joints alone will not help if you have advanced joint disease (e.g. RZS, arthritis) and do not take care of your movement hygiene (posture, rehabilitation) with a physiotherapy specialist. Treat collagen as a support, not a remedy for ailing joints.

. Is collagen a protein? .

Yes, collagen (English  collagen) is a protein or otherwise protein. It belongs to the scleroproteins that are part of, among other things, connective tissue. Collagen has an important function in the body, providing structural support to many tissues such as skinbones, tendons, cartilage and muscles.

It is crucial for the strength and resilience of tissues and the protection and support of organs, as well as structures in the body.

. Does collagen for joints work on the skin? .

Yes, the collagen you take will work equally on joints and on skin. Of course, it will first go where it is least present. Collagen does not act selectively and cannot be targeted, but the same collagen e.g. fish collagen in a 5000 mg portion will support both the musculoskeletal system and beauty.

. Collagen and osteoporosis - does it help? .

Yes, according to scientific studies, oral supplementation with collagen peptides can reduce pain and improve physical activity in patients with osteoporosis. Collagen may be a helpful support in the course of this disease.

. Does collagen have calories? .

Yes collagen is a protein that contains approximately 360 kcal/100 g, including approximately 90 g protein, 0 g fat and 0 g carbohydrate. This means that an average serving of a dietary supplement with collagen contains (depending on the daily serving) 36-70 kcal.

. Collagen and fractures - does it help? .

In scientific studies from 2006-2015, collagen showed potential in supporting bone regeneration and healing. The combination of collagen and octavapnia phosphate has been shown to be particularly helpful. Implantation of these two components into defects has proven effective in bone healing in small and critical bone defects in animals and humans.

. What is collagen used in? .

Natural collagen in food is found in fish, meat, eggs, dairy products, pork knuckles, brawn, broth cooked on bones, offal and chicken feet. To provide yourself with natural collagen, you can also eat food gelatine and vegetable and fruit jellies based on it. Remember, however, that these products do not contain a high portion of collagen unlike dietary supplements and are not absorbed as efficiently.

. Is collagen safe? .

Yes, collagen is recognised as a safe dietary supplement with few contraindications to use and side effects. When used in the manufacturer's recommended daily portions, it should not adversely affect health.

. Does natural collagen work for the spine? .

Natural collagen is an important structural component found in your connective tissue, including joints, ligaments and spine. It plays an important role in maintaining a healthy spine, but there is insufficient scientific evidence that consuming collagen in the form of dietary supplements directly works to improve spinal health.

. Does collagen in tablets work? .

Collagen in tablets and capsules can be helpful in supplementing collagen in the body. However, most dietary supplements do not contain high portions of collagen or you have to ingest large capsules in large quantities (up to 6-8 per day) to consume it. Less invasive to the throat and stomach and better absorbed is liquid collagen.

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Sources

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. See all .

Al-Atif, H. (2022). Collagen Supplements for Aging and Wrinkles: A Paradigm Shift in the Field of Dermatology and Cosmetics. Dermatology Practical & Conceptual, e2022018-e2022018. https://doi.org/10.5826/dpc.1201a18

Amalraj, A., Pius, A., Gopi, S., & Gopi, S. (2017). Biological activities of curcuminoids, other biomolecules from turmeric and their derivatives - A review. Journal of Traditional and Complementary Medicine7(2), 205-233. https://doi.org/10.1016/j.jtcme.2016.05.005

Asserin, J., Lati, E., Shioya, T., & Prawitt, J. (2015). The effect of oral collagen peptide supplementation on skin moisture and the dermal collagen network: Evidence from an ex vivo model and randomized, placebo-controlled clinical trials. Journal of Cosmetic Dermatology14(4), 291-301. https://doi.org/10.1111/jocd.12174

Beba, M., Mohammadi, H., Clark, C. C. T., & Djafarian, K. (2022). The effect of curcumin supplementation on delayed-onset muscle soreness, inflammation, muscle strength, and joint flexibility: A systematic review and dose-response meta-analysis of randomized controlled trials. Phytotherapy Research36(7), 2767-2778. https://doi.org/10.1002/ptr.7477

Campos, L. D., Santos Junior, V. de A., Pimentel, J. D., Carregã, G. L. F., & Cazarin, C. B. B. (2023). Collagen supplementation in skin and orthopedic diseases: A review of the literature. Heliyon9(4), e14961. https://doi.org/10.1016/j.heliyon.2023.e14961

Chambers, E. S., & Vukmanovic-Stejic, M. (2020). Skin barrier immunity and ageing. Immunology, 160(2), 116-125. https://doi.org/10.1111/imm.13152

Clark, K. L., Sebastianelli, W., Flechsenhar, K. R., Aukermann, D. F., Meza, F., Millard, R. L., Deitch, J. R., Sherbondy, P. S., & Albert, A. (2008). 24-Week study on the use of collagen hydrolysate as a dietary supplement in athletes with activity-related joint pain. Current Medical Research and Opinion, 24(5), 1485-1496. https://doi.org/10.1185/030079908x291967

Coenzyme Q10 Supplementation and Its Impact on Exercise and Sport Performance in Humans: A Recovery or a Performance-Enhancing Molecule? - PMC. (n.d.). Retrieved 15 May 2023, from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9104583/

Davis, M. E., Gumucio, J. P., Sugg, K. B., Bedi, A., & Mendias, C. L. (2013). MMP inhibition as a potential method to augment the healing of skeletal muscle and tendon extracellular matrix. Journal of Applied Physiology115(6), 884-891. https://doi.org/10.1152/japplphysiol.00137.2013

de Miranda, R. B., Weimer, P., & Rossi, R. C.. (2021). Effects of hydrolyzed collagen supplementation on skin aging: A systematic review and meta-analysis. International Journal of Dermatology60(12), 1449-1461. https://doi.org/10.1111/ijd.15518

Feizi, Y., Afzalpur, M. E., & Abtahi-Eivary, S.-H. (2019). Effect of 2-weeks Coenzyme Q10 Supplementation on Malondialdehyde and Catalase Serum Levels Following Moderate and Severe Acute Resistance Training in Inactive Female Students. Internal Medicine Today25(4), 256-269. https://doi.org/10.32598/hms.25.4.256

Fernández-Martín, S., González-Cantalapiedra, A., Muñoz, F., García-González, M., Permuy, M., & López-Peña, M. (2021). Glucosamine and Chondroitin Sulfate: Is There Any Scientific Evidence for Their Effectiveness as Disease-Modifying Drugs in Knee Osteoarthritis Preclinical Studies?-.A Systematic Review from 2000 to 2021. Animals: An Open Access Journal from MDPI11(6), 1608. https://doi.org/10.3390/ani11061608

Glucosamine and Chondroitin for Osteoarthritis. (n.d.). NCCIH. Retrieved 15 May 2023, from https://www.nccih.nih.gov/health/glucosamine-and-chondroitin-for-osteoarthritis

Gökbel, H., Gül, I., Belviranl, M., & Okudan, N. (2010). The effects of coenzyme Q10 supplementation on performance during repeated bouts of supramaximal exercise in sedentary men. Journal of Strength and Conditioning Research24(1), 97-102. https://doi.org/10.1519/JSC.0b013e3181a61a50

Hewlings, S. J., & Kalman, D. S. (2017). Curcumin: A Review of Its Effects on Human Health. Foods6(10), Article 10. https://doi.org/10.3390/foods6100092

Jerosch, J. (2011). Effects of Glucosamine and Chondroitin Sulfate on Cartilage Metabolism in OA: Outlook on Other Nutrient Partners Especially Omega-3 Fatty Acids. International Journal of Rheumatology2011, e969012. https://doi.org/10.1155/2011/969012

Khatri, M., Naughton, R. J., Clifford, T., Harper, L. D., & Corr, L. (2021). The effects of collagen peptide supplementation on body composition, collagen synthesis, and recovery from joint injury and exercise: A systematic review. Amino Acids53(10), 1493-1506. https://doi.org/10.1007/s00726-021-03072-x

Kovanen, V., & Suominen, H. (1989). Age- and training-related changes in the collagen metabolism of rat skeletal muscle. European Journal of Applied Physiology and Occupational Physiology58(7), 765-771. https://doi.org/10.1007/BF00637389

Legault, Z., Bagnall, N., & Kimmerly, D. S. (2015). The Influence of Oral L-Glutamine Supplementation on Muscle Strength Recovery and Soreness Following Unilateral Knee Extension Eccentric Exercise. International Journal of Sport Nutrition and Exercise Metabolism25(5), 417-426. https://doi.org/10.1123/ijsnem.2014-0209

Lopresti, A. L., Smith, S. J., Malvi, H., & Kodgule, R. (2019). An investigation into the stress-relieving and pharmacological actions of an ashwagandha (Withania somnifera) extract: A randomized, double-blind, placebo-controlled study. Medicine98(37), e17186. https://doi.org/10.1097/MD.0000000000017186

McClure, M. J., Cohen, D. J., Ramey, A. N., Bivens, C. B., Mallu, S., Isaacs, J. E., Imming, E., Huang, Y.-C., Sunwoo, M., Schwartz, Z., & Boyan, B. D. (2018). Decellularized Muscle Supports New Muscle Fibers and Improves Function Following Volumetric Injury. Tissue Engineering Part A24(15-16), 1228-1241. https://doi.org/10.1089/ten.tea.2017.0386

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Nunez-Lisboa, M., Dewolf, A. H., Cataldo, M., Castro-Sepulveda, M., Zbinden-Foncea, H., & Cancino-Lopez, J. (2021). Hydrolyzed Collagen Supplementation on Lower Body Stiffness in Recreational Triathletes. Asian Journal of Sports Medicine12(3), Article 3. https://doi.org/10.5812/asjsm.107893

Paco, S., Ferrer, I., Jou, C., Cusí, V., Corbera, J., Torner, F., Gualandi, F., Sabatelli, P., Orozco, A., Go´mez-Foix, A. M., Colomer, J., Nascimento, A., & Jimenez-Mallebrera, C. (2012). Muscle Fiber Atrophy and Regeneration Coexist in Collagen VI-Deficient Human Muscle: Role of Calpain-3 and Nuclear Factor-κB Signaling. Journal of Neuropathology & Experimental Neurology71(10), 894-906. https://doi.org/10.1097/NEN.0b013e31826c6f7b

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Porfírio, E., & Fanaro, G. B. (2016). Collagen supplementation as a complementary therapy for the prevention and treatment of osteoporosis and osteoarthritis: A systematic review. Revista Brasileira de Geriatria e Gerontologia19(1), 153-164. https://doi.org/10.1590/1809-9823.2016.14145

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Jelonek, L. (2023). Collagen. Everything you need to know (B. Turczynski, ed.; 1st ed.). Natu.Care. https://books.google.com/books?vid=9788396887801

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Editorials

Meet the team
Nina Wawryszuk - Author

Natu.Care Editor

Nina Wawryszuk specialises in sports supplementation, strength training and psychosomatics. On a daily basis, in addition to writing articles for Natu.Care, as a personal trainer she helps athletes improve their performance through training, diet and supplementation.

Marta Kaczorek - Reviewed by

Clinical nutritionist

Verified by an expert

Clinical nutritionist and personal trainer in the process of qualifying as a health coach.

Bartholomew Turczynski - Edited by

Editor-in-Chief

Bartłomiej Turczyński is the editor-in-chief of Natu.Care. He is responsible for the quality of the content created on Natu.Care, among others, and ensures that all articles are based on sound scientific research and consulted with industry specialists.

Ludwig Jelonek - Fact-checking

Natu.Care Editor

Ludwik Jelonek is the author of more than 2,500 texts published on leading portals. His content has found its way into services such as Ostrovit and Kobieta Onet. At Natu.Care, Ludwik educates people in the most important area of life - health.

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