Best collagen for tendons 2024 [types, supplements, and tips]

Find out how to choose the perfect collagen supplement to take care of your tendon health.

Emilia Moskal - TekstTekstEmilia Moskal
Emilia Moskal - Tekst
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Emilia Moskal
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Emilia Moskal specialises in medical and psychological texts, including content for medical entities. She is a fan of simple language and reader-friendly communication. At Natu.Care, she writes educational articles.

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Ilona Bush
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Ilona 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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Ludwik 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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Best collagen for tendons 2024 [types, supplements, and tips]
12 August, 2024
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Tendon injuries take many weeks to heal. Is it possible to speed up this process by supplementing collagen?

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Tendons are peculiar tissues - on the one hand strong and resilient, on the other quite flexible (although not as flexible as muscles). Like any connective tissue, their main building block is collagen. However, contrary to what you may read on the internet, type II collagen is not at all dominant in them.

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From this article you will learn:

  • What types of collagen are most important for tendon health.
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  • What to look out for when choosing collagen for tendons.
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  • Will collagen heal a ruptured tendon.
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  • What, besides collagen, improves tendon health.
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What type of collagen will help tendons?

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The dominant type of collagen that tendons are made of is type I - it makes up more than 85% of their dry weight. It is what gives tendons their strengthand. With type I collagen in tendons, type III collagen works together to give them the necessary elasticity. Types II, VI, IX, XI and XII are also present, but their amounts are much smallerand.

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It is the correct ratio of type I collagen to type III collagen that determines whether a tendon will be more rigid or more flexible and stretchable.
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Ilona Krzak.

Ilona Krzak Master of Pharmacy

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If you want to improve tendon health, look for collagen dietary supplement type I or types I and III.

Also pay attention to the form in which collagen is found. The best absorbed is collagen hydrolysate, in which large collagen molecules have been broken down into smaller and easier to digest collagen peptidesand.

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However, a key aspect in improving tendon function is the daily portion of collagen you provide yourself during supplementation. Research suggests that you should take at least 2,500 mg of collagen per day to achieve results. By taking smaller doses, you will have to wait much longer for resultsand.

Fish collagen for tendons

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You already know what types and forms of collagen to look for in formulations. Now it is time to mention the origin.

The most popular collagens on the market are fish collagens (also called marine collagen) and beef collagens. Both types, if they are of good quality and certified, will do the job. But fish collagen has a certain advantage.

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Fish collagen molecules are much closer to the collagen found in the human body than their bovine-derived counterparts. As a result - according to research - marine-derived collagen is absorbed into the body up to 50% more efficientlyand.

Best collagens for tendons - ranking

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Criteria for selection:

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  • Daily serving of collagen - choose a supplement containing at least 2.5 grams of collagen per daily serving. Supplements containing between 5 and 10 grams will be optimal.
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  • Collagen type - type I collagens and blends of types I and III are best for tendons.
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  • Collagen form - hydrolysed collagens have a lower molecular weight, so they are more easily absorbed into the body.
  • Additional active ingredients - the action of collagen is perfectly complemented by vitamin C, which stimulates its natural synthesis.
  • Purity of formulation - look for formulations free of heavy metals and other contaminants. In the best dietary supplements, the purity of the composition is confirmed by laboratory tests performed at independent institutes.
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  • Taste  - it is said that a person will eat anything if it should make him feel better from it. But why bother when you can pick through delicious flavour options. Here you will see the full criteria.
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See also:

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Is it worth taking collagen for ruptured tendons?

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Collagen supplementation for ruptured tendons can accelerate the healing process of tendon fibres, which are mainly made up of collagen. As research suggests, you'll get the best results from tendon regeneration by taking a combination of collagen and vitamin Cand.

This is because vitamin C is involved in the natural synthesis of collagen proteins in the body. This makes it an ideal complement to the regenerative properties of collagen.

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Vitamin C reduces oxidative stress and adhesion formation between the tendon and surrounding tissues. In vitro studies on tenocyte-fibroblast cultures found in tendons showed that cells treated with vitamin C maintained a large pool of procollagen.
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Ilona Krzak.

Ilona Krzak Master of Pharmacy

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Interesting fact

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When a tendon ruptures, the body sends fibroblasts (collagen-producing cells) to the damaged area. As early as five days after the injury, the migrating fibroblasts begin to synthesise the collagen needed to regenerate the ruptured tissue. This local collagen production continues uninterrupted for about five weeks, and the type of collagen produced first is type Iand.

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Because type I collagen is a major component of the extracellular matrix of the tendon, the structural and mechanical properties of tendon tissue depend largely on the quantity and quality of type I collagen.
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Ilona Krzak.

Ilona Krzak Master of Pharmacy

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Tendon rupture is a long-healing and extremely unpleasant injury. It is mainly suffered by professional athletes and soldiers, but it can actually happen to anyone.

Tendon rupture is a long-healing and extremely unpleasant injury.

Treatment consists mainly of immobilising the injured limb. Under these conditions, the tendon may knit together on its own. In some cases, it is necessary to surgically suture the distal ends of the tendon together. Adequate rehabilitation is also necessary for full recoveryand.

See also:

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Other supplements for tendons

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In addition to collagen, mucopolysaccharides also have a beneficial effect on tendons. These chemical compounds are responsible, among other things, for the hydration of the tissues or the proper circulation of blood and lymphand.

The most common mucopolysaccharide is hyaluronic acid. Many collagen dietary supplements are enriched with this active ingredient. If you want to provide it to the body in a larger portion, you can bet on a preparation in which hyaluronic acid will be the main ingredient:

See also:

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What are the differences between tendons and ligaments?

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The main difference that distinguishes tendons from ligaments is their function. Tendons are a type of tissue that connects muscles to bones. Ligaments, on the other hand, connect bones to each other, reinforcing the structure of joints. Tendon tissue is fibrous and much more flexible than bands of stiff ligament tissue.

See also:

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Summary

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  • Key for tendons is type I collagen and (to a lesser extent) type III.
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  • When choosing a collagen preparation, pay attention to its form, source and daily dose. The best will be fish collagen hydrolysate in a daily dose of 5-10 grams.
  • Collagen supplementation.
  • Collagen supplementation (especially in combination with vitamin C) can help with tendon tissue regeneration, speeding up the healing process.
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  • Tendon health can also benefit from mucopolysaccharides such as hyaluronic acid.
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FAQ

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. Is collagen good for joints? .

Yes, collagen is good for joints. Especially type II collagen, which is crucial to their health. Scientific studies have shown that supplementation with collagen type II can reduce joint pain and improve joint function.

Regular consumption of collagen can help maintain healthy joint cartilage structure. Remember to combine supplementation with a balanced diet and regular physical activity.

. Is fish collagen allergenic? .

Yes, fish collagen can sensitise people who have fish and seafood allergies. Other ingredients can also be allergenic, whether they are active ingredients, used for flavour or to get the right texture.

Before starting collagen supplementation check the ingredients of your product for substances to which you are allergic.

. Does collagen help your knees? .

Yes, collagen supplementation can help maintain the health of joints, including the knees. Collagen is the main component of the connective tissue that forms joint cartilage. As we age, the body's production of collagen decreases, which can lead to joint deterioration. To take care of them, you can take collagen in supplement form, such as Natu.Care Premium Collagen.

. Collagen vs vitamin C - is it worth combining? .

Yes, it is worth combining collagen with vitamin C. Vitamin C is crucial for collagen synthesis - without it, the process is hampered. In addition to this, it has an antioxidant effect and helps to protect the skin from free radical damage. Therefore, the combination of these two ingredients can provide optimal benefits for health and beauty.

. What do collagen deficiencies mean? .

Collagen deficiencies in the body mean that your body is not producing enough of this protein, which is crucial to the health of skinhairnails and joints. This can lead to wrinkles, brittle nails, weakened hair and joint pain.

. Can everyone take collagen? .

Collagen is a protein that occurs naturally in the body. We also consume it every day in meat, for example. Despite this, there are some people who should beware of collagen dietary supplements. These include pregnant and lactating women, people with kidney and liver conditions, some autoimmune diseases and those with gastrointestinal problems.

. How many types of collagen are there? .

Today scientists distinguish 28 types of collagen in the human body. However, that doesn't mean they won't find more - a dozen years ago, almost half as many were known. The most crucial collagen types for the human body are type Itype II and type III.

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Sources

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Collagen Type 3-An overview | ScienceDirect Topics. (n.d.). Retrieved February 23, 2023, from https://www.sciencedirect.com/topics/medicine-and-dentistry/collagen-type-3

Ge, Z., Tang, H., Chen, W., Wang, Y., Yuan, C., Tao, X., Zhou, B., & Tang, K. (2020). Downregulation of type I collagen expression in the Achilles tendon by dexamethasone: A controlled laboratory study. Journal of Orthopaedic Surgery and Research15(1), 70. https://doi.org/10.1186/s13018-020-01602-z

Hijlkema, A., Roozenboom, C., Mensink, M., & Zwerver, J. (2022). The impact of nutrition on tendon health and tendinopathy: A systematic review. Journal of the International Society of Sports Nutrition19(1), 474. https://doi.org/10.1080/15502783.2022.2104130

Hudson, D. M., Archer, M., Rai, J., Weis, M., Fernandes, R. J., & Eyre, D. R. (2021). Age-related type I collagen modifications reveal tissue-defining differences between ligament and tendon. Matrix Biology Plus12, 100070. https://doi.org/10.1016/j.mbplus.2021.100070

Jafari, H., Lista, A., Siekapen, M. M., Ghaffari-Bohlouli, P., Nie, L., Alimoradi, H., & Shavandi, A. (2020). Fish Collagen: Extraction, Characterization, and Applications for Biomaterials Engineering. Polymers12(10), Article 10. https://doi.org/10.3390/polym12102230

Jaques, L. B. (1978). The nature of mucopolysaccharides. Medical Hypotheses4(2), 123-135. https://doi.org/10.1016/0306-9877(78)90056-7

Liu, S. H., Yang, R. S., al-Shaikh, R., & Lane, J. M. (1995). Collagen in tendon, ligament, and bone healing. A current review. Clinical Orthopaedics and Related Research318, 265-278.

Maffulli, N., Moller, H. D., & Evans, C. H. (2002a). Tendon healing: Can it be optimised? British Journal of Sports Medicine36(5), 315-316. https://doi.org/10.1136/bjsm.36.5.315

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García-Coronado, J. M., Martínez-Olvera, L., Elizondo-Omaña, R. E., Acosta-Olivo, C. A., Vilchez-Cavazos, F., Simental-Mendía, L. E., & Simental-Mendía, M. (2019). Effect of collagen supplementation on osteoarthritis symptoms: A meta-analysis of randomized placebo-controlled trials. International Orthopaedics43(3), 531-538. https://doi.org/10.1007/s00264-018-4211-5

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Meet the team
Emilia Moskal - Tekst

Natu.Care Editor

Emilia Moskal

Emilia Moskal specialises in medical and psychological texts, including content for medical entities. She is a fan of simple language and reader-friendly communication. At Natu.Care, she writes educational articles.

Ilona Bush - Recenzja

Master of Pharmacy

Ilona Bush
Verified by an expert

Ilona 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

Bart Turczynski - Redakcja

Editor-in-Chief

Bart Turczynski

Bart Turczynski 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.

Ludwik Jelonek - Fact-checking

Natu.Care Editor

Ludwik Jelonek

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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