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Diet and nutrition

Collagen tablets — joint savior or money down the drain?

Sources: 13 · Article: 14 868 characters

Andrzej Frydrychowski links collagen deficiency to joint and back pain and recommends starting supplementation early.

  • Hubert Czerniak recommends collagen, especially fish collagen, for groups including older adults, athletes, and people who are overweight.
  • Henryk Różański says that human enzymes hardly digest collagen at all, while gelatin is digested and absorbed.

What the authors write

Andrzej Frydrychowski

Collagen deficiency may be linked to joint and back pain, and early supplementation is said to help maintain good health.

„A growing lack of collagen in the body can affect a range of problems. These can be cosmetic—hair becomes brittle and dull, skin loses firmness and elasticity, and wrinkles appear—or health problems that make daily life difficult, such as joint and back pain.”Narastające braki kolagenu w organizmie mogą mieć wpływ na szereg dolegliwości. Od estetycznych – włosy stają się łamliwe i matowe, skóra traci jędrność i elastyczność , pojawiają się zmarszczki – po problemy zdrowotne, utrudniające codzienne życie, jak bóle stawów i kręgosłupa.
Postaw na kolagen
Hubert Czerniak

Hubert Czerniak recommends collagen supplementation, especially fish collagen, for groups including athletes, people who are overweight, and older adults.

„Collagen supplementation, especially with well-absorbed type I collagen from Atlantic cod, is essential for athletes, people who are overweight, and older adults. People with wrinkles, cellulite, and stretch marks need collagen, but so does everyone, especially after the age of 30.”Suplementacja kolagenem, szczególnie tym dobrze przyswajalnym, typu I, z dorsza atlantyckiego jest niezbędna sportowcom, osobom z nadwagą i seniorom. Podaży kolagenu wymagają osoby ze zmarszczkami, cellulitem i rozstępami, ale również każdy z nas, zwłaszcza po 30 r.ż.
Kolagen – „klej życia”i zdrowia o potężnejsile działania
Henryk Różański

Henryk Różański says that human enzymes hardly digest collagen at all, whereas gelatin is digested and absorbed.

„Tropocollagen breaks down into individual chains. Gelatin is digested and absorbed by our bodies, whereas collagen is not (or is hardly) digested by human digestive enzymes. Pancreatic proteolytic enzymes do not digest collagen. Pepsin and papain digest it very slowly.”Tropokolagen rozpada się na pojedyncze łańcuchy. Żelatyna jest trawiona i przyswajana przez nasz organizm, natomiast kolagen nie jest (praktycznie) trawiony przez enzymy przewodu pokarmowego człowieka. Enzymy proteolityczne trzustki nie trawią kolagenu. Pepsyna i papaina trawią go bardzo wolno.
Powstawanie Cellulitis – cellulit
Andrzej Frydrychowski

Osteoarthritis involves the wearing away of cartilage. Its regeneration is supported by chondrocytes, which need nutrients and oxygen.

„Osteoarthritis is a joint disease caused by the wearing away of the cartilage covering the ends of bones. The cartilage cushions impacts and reduces friction between joint surfaces. Cartilage can regenerate, a process carried out by special cells called chondrocytes.”Artroza to choroba stawów, której przyczyną jest zużycie się chrząstki pokrywającej nasady kości. Jej zadaniem jest amortyzacja wstrząsów i zmniejszenie tarcia powierzchni stawów. Chrząstki regenerują się, za co są odpowiedzialne specjalne komórki zwane chondrocytami.
Artroza i co dalej?
Hubert Czerniak

Hubert Czerniak says that fish collagen is the best-absorbed form, while pork and veal collagen are absorbed less well.

„However, we should remember that pork or veal collagen is not well absorbed by our bodies. The best-absorbed form is fish collagen from wild Atlantic cod, not farmed cod. Other components involved in collagen production include oils, omega-3 fatty acids, flavonoids, and vitamins (including”Musimy jednak pamiętać, że kolagen wieprzowy czy cielęcy nie jest dobrze wchłaniany przez nasz organizm. Najlepiej przyswajalną formą jest kolagen rybi z dorsza atlantyckiego, dziko żyjącego, a nie hodowlanego. Kolejnymi elementami przy tworzeniu kolagenu są oleje, kwasy omega 3, flawonoidy, witaminy (m.in.
Kolagen – „klej życia”i zdrowia o potężnejsile działania
Andrzej Frydrychowski

Andrzej Frydrychowski also presents fish collagen as the best-absorbed form and describes its possible health benefits.

„Fish collagen is best for us. This is mainly because it is most similar to human collagen and is therefore best absorbed by the human body. It retains its triple-helix structure, resembling three amino-acid strands twisted together, and is biologically active.”Najlepszy dla nas jest kolagen z ryb. Przede wszystkim dlatego, że jest najbardziej podobny do ludzkiego, a zatem najlepiej przyswajalny dla człowieka. Zachowuje on strukturę potrójnej heliksy, przypominającej trzy splecione ze sobą nici aminokwasów, i jest aktywny biologicznie.
Postaw na kolagen
Paul Clayton

Paul Clayton says that joint health is affected by factors including movement, body weight, inflammation, and nutrition.

„The combination of excess weight, chronic inflammation, and lack of movement common today causes excessive cartilage breakdown. In addition, our nutritional status is seriously threatened by an ultra-processed diet. Many of us lack not only anti-inflammatory polyphenols and long-chain omega-3 fatty acids, but also most or all of the micronutrients needed to build joint cartilage. As a result, cartilage regeneration is weakened. Because breakdown outpaces regeneration, our cartilage plates inevitably deteriorate over time.”Dzisiejsze połączenie nadwagi, przewlekłego stanu zapalnego i braku ruchu powoduje nadmierny rozpad chrząstki. Ponadto nasz stan odżywienia jest głęboko zagrożony przez ultraprzetworzoną dietę. Powszechnie mamy niedobry nie tylko polifenoli przeciwzapalnych i długołańcuchowych kwasów tłuszczowych omega-3, ale także deficyt większości lub wszystkich mikroelementów potrzebnych do budowy chrząstki stawowej.Dlatego regeneracja chrząstki jest osłabiona, a ponieważ proces niszczenia przewyższa regenerację, nasze płytki chrzęstne nieuchronnie z czasem ulegają degradacji.
Dlaczego często bolą nas kolana?
Andrzej Frydrychowski

Andrzej Frydrychowski mentions capsules that are half freeze-dried fish collagen and gives their price, but does not describe their effect on joints.

„For women and men who want to stay fit and look young. It consists of 50% pure freeze-dried collagen of fish origin—the highest quality available and the most valuable for humans. Kolagenum Franciszka, 90 zł/120 capsules”Dla kobiet i męż czyzn, którzy chcą zachować dobrą formę i młody wygląd. Składa się w 50% z czystego liofilizowanego kolagenu pochodzenia rybiego – ma on najwyższą możliwą do uzyskania jakość i jest najbardziej wartościowy dla człowieka. Kolagenum Franciszka, 90 zł/120 kapsułek
Postaw na kolagen

Research from PubMed · Europe PMC

We selected 5 studies with the best, positive results. This is a selection, not a full review of all research.

Total number of studies on this topic in PubMed: 153.

A meta-analysis found that collagen hydrolysate reduced short-term pain associated with osteoarthritis; no long-term benefits were found.

Aim of the study: To investigate the efficacy and safety of dietary supplements for patients with osteoarthritis.

Results: Of the 20 supplements investigated in 69 eligible studies, 7 (collagen hydrolysate, passion fruit peel extract, Curcuma longa extract, Boswellia serrata extract, curcumin, pycnogenol, and L-carnitine) showed large (effect size >0.80) and clinically important effects on short-term pain reduction. Another six (undenatured type II collagen, avocado soybean unsaponifiables, methylsulfonylmethane, diacerein, glucosamine, and chondroitin) showed statistically significant pain improvements, but their clinical importance was unclear. Only green-lipped mussel extract and undenatured type II collagen had clinically important effects on pain in the medium term. No supplements were found to have clinically important effects on long-term pain reduction. Similar results were found for physical function. Chondroitin showed statistically significant, but not clinically important, structural improvement (effect size -0.30, -0.42 to -0.17).

Dietary supplements for treating osteoarthritis: a systematic review and meta-analysis. · Br J Sports Med 2018
Money for the studyuniversity or foundation · NHMRC Program Grant
Do the authors have ties to companies?not stated
Did a manufacturer help with the study?unknown
Type of studycombined analysis of many studies (meta-analysis)

“Not stated” does not mean nobody paid — the database does not always record it.

A review found that collagen taken alongside exercise may improve joint function and reduce pain.

Aim of the study: Collagen peptide supplementation (COL), in conjunction with exercise, may be beneficial for the management of degenerative bone and joint disorders. This is likely due to stimulatory effects of COL and exercise on the extracellular matrix of connective tissues, improving structure and load-bearing capabilities.

Results: The results indicated that COL is most beneficial in improving joint functionality and reducing joint pain. Certain improvements in body composition, strength, and muscle recovery were present. Collagen synthesis rates were elevated with 15 g/day COL but did not have a significant impact on MPS when compared to isonitrogenous higher-quality protein sources. The exact mechanisms behind these adaptations are unclear. Future research should use larger sample sizes, elite athletes, female participants, and more precise outcome measures such as muscle biopsies and magnetic imagery.

The effects of collagen peptide supplementation on body composition, collagen synthesis, and recovery from joint injury and exercise: a systematic review. · Amino Acids 2021
Money for the studycompany or manufacturer
Do the authors have ties to companies?yes — the authors reported it
Did a manufacturer help with the study?YES
Type of studyreview of many studies

“Not stated” does not mean nobody paid — the database does not always record it.

In people with knee osteoarthritis, taking undenatured type II collagen for 180 days reduced symptoms more than a placebo.

Aim of the study: Undenatured type II collagen (UC-II) is a nutritional supplement derived from chicken sternum cartilage. The purpose of this study was to evaluate the efficacy and tolerability of UC-II for knee osteoarthritis (OA) pain and associated symptoms compared to placebo and to glucosamine hydrochloride plus chondroitin sulfate (GC).

Results: At day 180, the UC-II group demonstrated a significant reduction in overall WOMAC score compared to placebo (p = 0.002) and GC (p = 0.04). Supplementation with UC-II also resulted in significant changes for all three WOMAC subscales: pain (p = 0.0003 vs. placebo; p = 0.016 vs. GC); stiffness (p = 0.004 vs. placebo; p = 0.044 vs. GC); physical function (p = 0.007 vs. placebo). Safety outcomes did not differ among the groups. UC-II improved knee joint symptoms in knee OA subjects and was well-tolerated. Additional studies that elucidate the mechanism for this supplement's actions are warranted.

Efficacy and tolerability of an undenatured type II collagen supplement in modulating knee osteoarthritis symptoms: a multicenter randomized, double-blind, placebo-controlled study. · Nutr J 2016
Money for the studynot stated
Do the authors have ties to companies?not stated
Did a manufacturer help with the study?unknown
Type of studystudy with random allocation to groups (RCT)

“Not stated” does not mean nobody paid — the database does not always record it.

In active adults, 10 g of collagen peptides per day improved pain and the ability to perform daily activities after six months, although pain improved only in people who exercised frequently.

Aim of the study: Chronic pain affects 19% of adults in the United States, with increasing prevalence in active and aging populations. Pain can limit physical activity and activities of daily living (ADLs), resulting in declined mental and social health. Nutritional interventions for pain currently target inflammation or joint health, but few influence both.

Results: Improvements in ADLs (p = .031, ηp2 = .096) and pain (p = .037, ηp2 = .164) were observed with 10 g/d CP over 6 months, although pain only improved in high-frequency exercisers (>180 min/week). Additionally, VR-12 mental component scores (MCS) improved with 10 g/d of CP over 3-9 months (p = .017, ηp2 = .309), while physical component scores (PCS) improved with 20 g/d of CP over 3-9 months, but only in females (p = .013, ηp2= .582). These findings suggest 10 to 20 g/d of CP supplementation over 6 to 9 months may improve ADLs, pain, MCS, and PCS in middle-aged active adults.

Collagen peptides supplementation improves function, pain, and physical and mental outcomes in active adults. · J Int Soc Sports Nutr 2023
Money for the studycompany or manufacturer · Tessenderlo Group, PB Leiner
Do the authors have ties to companies?no — the authors say so
Did a manufacturer help with the study?YES
Type of studystudy with random allocation to groups (RCT)

“Not stated” does not mean nobody paid — the database does not always record it.

In healthy people with joint discomfort, supplementation with undenatured type II collagen increased knee flexion compared with placebo.

Aim of the study: Objective: Joint-related stress models have been used in the past to induce a standardized load on physical structures, allowing researchers to observe changes in perceived stress on joints as accurately as possible in healthy individuals. Previous studies support the efficacy of UC-II® undenatured type II collagen ("undenatured collagen") supplementation in maintaining joint health.

Results: In addition, an increase in knee ROM extension by 2.21° was observed over time in the undenatured collagen group (p = 0.0061), while the PLA group showed a nonsignificant increase by 1.27° (p > 0.05). Subgroup analysis by age showed a significant increase in knee ROM flexion in subjects >35 years old in the undenatured collagen supplemented group compared with PLA (6.79° vs. 0.30°; p = 0.0092). Conclusion: Overall, these results suggest that daily supplementation of 40 mg of undenatured collagen improved knee joint ROM flexibility and extensibility in healthy subjects with ArJD.

UC-II Undenatured Type II Collagen for Knee Joint Flexibility: A Multicenter, Randomized, Double-Blind, Placebo-Controlled Clinical Study. · J Integr Complement Med 2022
Money for the studycompany or manufacturer · Lonza Greenwood LLC.
Do the authors have ties to companies?yes — the authors reported it
Did a manufacturer help with the study?YES
Type of studystudy with random allocation to groups (RCT)
Participants96

“Not stated” does not mean nobody paid — the database does not always record it.

Perspectives and opinion materials

The content below presents the authors’ opinions, interpretations and hypotheses. It is not treated as equal to scientific studies and systematic reviews.

Orthomolecular Medicine News Service Opinion material
„Blood pressure High blood pressure can be prevented by optimizing the health of blood vessels. The strength and elasticity of arteries is supported to a large extent by collagen, the most common structural protein of the body. However, to maintain collagen in excellent shape, the diet must contain adequate daily doses of vitamin C, which is a necessary co-factor for crosslinking collagen into a strong 3D matrix. Both vitamin C and E have been shown to support artery health and prevent high blood pressure. [1,5-8] Vitamin C is water soluble and so is widely available to arteries, veins and organs through the blood.”Blood pressure High blood pressure can be prevented by optimizing the health of blood vessels. The strength and elasticity of arteries is supported to a large extent by collagen, the most common structural protein of the body. However, to maintain collagen in excellent shape, the diet must contain adequate daily doses of vitamin C, which is a necessary co-factor for crosslinking collagen into a strong 3D matrix. Both vitamin C and E have been shown to support artery health and prevent high blood pressure. [1,5-8] Vitamin C is water soluble and so is widely available to arteries, veins and organs through the blood.
Big Pharma's Big Advertising
Orthomolecular Medicine News Service Opinion material
„Core Nutritional Foundations Vitamin C Vitamin D Magnesium Vitamin K2 Adequate protein intake Essential fatty acids These nutrients play important roles in: Collagen synthesis Connective tissue integrity Bone matrix formation Mineral metabolism Muscle function Inflammation regulation Metabolic and Lifestyle Foundations Equally important are: Healthy body weight Regular physical activity Resistance training Adequate sleep Metabolic health Low-carbohydrate and ketogenic dietary strategies Avoidance of smoking Minimizing ultra-processed foods From an IOM perspective, osteoporosis and degenerative joint disease are rarely the result of a single nutrient deficiency.”Core Nutritional Foundations Vitamin C Vitamin D Magnesium Vitamin K2 Adequate protein intake Essential fatty acids These nutrients play important roles in: Collagen synthesis Connective tissue integrity Bone matrix formation Mineral metabolism Muscle function Inflammation regulation Metabolic and Lifestyle Foundations Equally important are: Healthy body weight Regular physical activity Resistance training Adequate sleep Metabolic health Low-carbohydrate and ketogenic dietary strategies Avoidance of smoking Minimizing ultra-processed foods From an IOM perspective, osteoporosis and degenerative joint disease are rarely the result of a single nutrient deficiency.
New Alzheimer's Study Raises Questions About Glucosamine: Why the IOM Nutrient Prioritization Principle Matters
Orthomolecular Medicine News Service Opinion material
„The answer to better health care can include adequate nutritional supplements. Although supplements of essential nutrients are effective and widely used, they represent a tiny fraction of health care expenditures. Surveys indicate that 77 - 86% of Americans take at least one of the over 29,000 dietary supplements on the market. Vitamin D, magnesium, omega-3, Coenzyme Q10, and multivitamin supplements are the most commonly purchased dietary supplements. Approximately one third of Americans take vitamin C supplements. People with increased age, wealth, and education are more likely to use dietary supplements.”The answer to better health care can include adequate nutritional supplements. Although supplements of essential nutrients are effective and widely used, they represent a tiny fraction of health care expenditures. Surveys indicate that 77 - 86% of Americans take at least one of the over 29,000 dietary supplements on the market. Vitamin D, magnesium, omega-3, Coenzyme Q10, and multivitamin supplements are the most commonly purchased dietary supplements. Approximately one third of Americans take vitamin C supplements. People with increased age, wealth, and education are more likely to use dietary supplements.
How to Improve Medical Care: Include Treatment with Nutritional Supplements

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