Joint Supplements: Collagen May “Improve Joint Strength and Stability”
There are many supplements believed to provide joint pain relief, from glucosamine to omega-3 fatty acids. Glucosamine may help maintain healthy bearing in joints and has an anti-inflammatory effect, chondroitin has been shown to reduce pain and increase joint mobility, and omega-3 fatty acids may help relieve pain. stiffness. In recent years, collagen has grown in popularity. naturally occurring in bones, muscles, skin and tendons, it could be a key player in eliminating joint problems.
Dr Xandra, Doctor of Chiropractic and Founder of Adio, explained, âCollagen is a protein that forms a vital component of connective tissue and helps build the cartilage that lines our joints. Over time and age, collagen is broken down in the body, which could impact joint and skin health.
âI have found in practice that having an adequate amount of collagen in the diet helps improve the healing ability of patients with joint problems. It is generally good for knee and hip problems as they are bigger and load-bearing when we walk, but it is vital for the health of the spine.
âBetween the vertebrae of your spine are discs made up largely of cartilage and water. As I treat many conditions related to disc damage or wear and tear, I always recommend a good dietary intake of collagen. Along with treating the joints in the spine, giving them the right nutrients for healing is important and collagen is a big part of that.
A registered dietitian and president of the British Dietetic Association for London, Sophie Medlin said that there is currently little evidence on the benefits of collagen for joint conditions like arthritis, but there is growing evidence that supplementation in collagen can improve the strength and stability of the joints.
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She said: âThis is because collagen supplements appear to be able to offer support to ligaments, cartilage and tendons, potentially helping to repair injuries and reduce the risk of injury recurrence.
âWe also have data showing that collagen supplements can improve bone density and other markers of bone health. For these reasons, if the bones, ligaments, and tendons are stronger, we can expect to enjoy better overall bone health.
âStudies typically use 5g of marine or bovine collagen. Unfortunately, at this time, we have no evidence that vegan collagen preparations will be of benefit. “
Some studies have shown that taking collagen supplements can help improve symptoms of osteoarthritis and reduce joint pain in general.
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In one study, 73 athletes who consumed 10g of collagen per day for 24 weeks experienced a significant decrease in joint pain when walking and at rest, compared to a group who did not.
Another study involved adults taking 2 g of collagen per day for 70 days.
Those who took collagen had a significant decrease in joint pain and were able to engage in physical activity than those who did not.
For collagen supplements, Dr Xandra advised, âI like good quality grass-fed cattle or high quality marine collagen from responsible sources. Add it daily to smoothies or porridge or even just add hot water and drink as it is tasteless and odorless.
âPersonally, I add it to a protein bar mix that I make after exercise, when I’m most likely to need healing nutrients. This is however complementary as it should preferably be taken in its most natural animal form as bone broth.
âBy slowly cooking the bones of a variety of meats, it can be added to food very easily. I regularly make chicken broth by slowly cooking organic chicken bones with a little apple cider vinegar for 24 hours in water.
âOnce drained, I use the liquid to make soups and to add it to anything I cook with ground meat. It enhances the flavor but is by no means overpowering. If I hit a jackpot, I freeze the rest.
âBone broth has been shown to reduce inflammation and support gut health, helping to reduce overall pain levels and provide the body with the best form of collagen. If you do decide to take it in this form, quality is everything, so I recommend grass-fed and definitely organic animals.
Dr Xandra continued, âI have found over the past few years that by forcing patients with herniated discs to prepare and take bone broth regularly at least 5 times a week, they get much better. quickly. They are also able to resume sport faster and recover better after exercise.
“The idea that chicken soup is what you need when you’re sick could really be based on the ideas behind bone broth and the healing power of collagen.”
For people who want to take collagen supplements, studies have suggested starting with a daily dose of 8-12g.
An example of collagen supplements is LQ Collagen Joint Care Max Â£ 27.99.
LQ Collagen Joint Care Â£ 20.00 and LQ Collagen Joint Care Powder Â£ 34.99 (Buy from www.LQcollagen.com, Boots or Holland and Barrett) provide a daily dose of hydrolyzed marine collagen for joint care.
Cherry health supplement is available in liquid and powder form, with ingredients such as glucosamine, chondroitin, hyaluronic acid, ginger, and copper.