In adulthood, our body begins to produce less collagen. This process, which starts at around the age of 30 and speeds up in our forties, inevitably leads to visible signs of ageing. While the loss of collagen is a natural process, other factors, such as exposure to UV light, pollution and lifestyle, also result in more or less pronounced signs of ageing. This lower production can then cause discomfort and pain.
To remedy this, many people supplement their diet with an external intake of collagen. But is it really effective?
Is the effectiveness of collagen really proven?
Yes: today, science proves what our ancestors knew a very long time ago. In the 12th century, the Benedictine nun Hildegard von Bingen made this recommendation: “Anyone who feels a stabbing pain in the joints … should often eat plenty of calves’ feet cooked with their fat and skin. This will promptly make the pain disappear”.
Over the last 30 years, numerous in vitro, in vivo and clinical studies have only proved what Hildegard von Bingen knew 900 years ago: collagen (which cooked, gelatinous calves’ feet contain in large quantities) is good not only for the skin but also for healthy joints.
Likewise, more and more doctors with an interest in natural products recommend collagen to nourish cartilage because, today, the evidence finally exists. A bioavailable collagen can stimulate the growth of new cartilage in the joints.
What the studies say
Many serious studies have set out to examine the benefits of collagen for the body.
In an in vitro study conducted by the Atlantic Bone Screen laboratory in Nantes, France (1), primary cartilage cells (chondrocytes) were cultured in the presence of different concentrations of a collagen peptide for 8 days. This presence clearly stimulated the production of type 2 collagen by the joint cells.
Recent research led by Roland Moskowitz (2), Professor of Orthopaedics at Case Western University in the United States, examined 400 patients with arthritic knees. Some received a placebo, while others were treated with collagen. The latter group showed a significant reduction in pain and an improvement in joint mobility. 93% of them achieved positive results, some after only two weeks.
One study revealed the beneficial effects of collagen in peptide form on the symptoms of chronic fibromyalgia and on joint pain.
After a patient reported that a collagen supplement had effectively reduced their fibromyalgia symptoms, Dr Gary Olson D.D.S., a practitioner at the Medical College of Milwaukee in Wisconsin, decided to undertake a study of collagen hydrolysate as a nutritional supplement for the treatment of the symptoms of chronic fibromyalgia and joint pain (3).
The study involved 20 patients who had been medically diagnosed with fibromyalgia for a period of at least 2 to 15 years. They took part in a 90-day evaluation to determine the effects of this collagen on fibromyalgia symptoms and joint pain. The participants were assessed at the start of the study and then at 30, 60 and 90 days from the start of the study.
All the participants were members of the fibromyalgia and chronic fatigue support group in Rapids, Wisconsin. None of them had taken collagen before. Their state of health was also analysed. During the study, no participant changed their medication, diet or activities. Before going to bed, the participants were to take a tablespoon of collagen with a glass of water. They were not to have eaten any food or had any other drink in the 3 hours before taking the supplement. The study was carried out during the winter, the months when people suffer most.
Results for the group:
- An overall reduction in pain of 25%.
- A 25% improvement in uninterrupted sleep.
- What is more, it allowed deeper sleep, and therefore more restorative sleep.
- A 36% improvement in irritable bowel syndrome.
- A 34% improvement in chronic headaches.
- Morning stiffness decreased by 32%.
- Memory and cognitive state increased by 35%.
- An 11% improvement in feelings of numbness.
In the scientific compendium “Collagen hydrolysate and its relationship to joint health”, Dr Milan Adam (4) points out that, according to data compiled in practice and the results of studies, collagen hydrolysate could be effective in:
1. Preventing the onset, worsening or spread of degenerative joint diseases, especially in at-risk groups such as:
- Older people
- People whose families have suffered from joint diseases
- People who are overweight and those who are slightly obese
- Those whose profession, sport or hobby involves heavy manual work
- Patients with existing orthopaedic conditions and poor joint alignment
- Those who follow a poor or extreme diet
- During growth phases
- During rehabilitation
- During intensive training
2. Providing support during the symptomatic treatment (pain relief, reduction of functional limitations, therapy) of:
- Existing osteoarthritis, in particular (coxarthritis, gonarthritis, polyarthritis of the fingers and of the spinal joints)
- Other degenerative diseases of the spine (e.g. Scheuermann’s disease)
- Chondropathy (e.g. chondropathy of the kneecap)
- Growth difficulties
- The consequences of trauma
- Pain caused by excessive strain on the joints
3. Preventing certain amino acid deficiencies (glycine, proline) in:
- People with chronic digestive diseases
- People who prefer processed or prepared foods (e.g. those who lack a sufficient intake of collagen)
- Optimising nutrition
The beneficial effects of collagen
These astonishing results tend to prove that collagen intake does indeed have beneficial effects on the body. Taking collagen in all likelihood reduced the symptoms very markedly. Within the group, complaints about pain decreased significantly, and even remarkably for some patients.
The conclusion is that people suffering from fibromyalgia and joint problems can reduce their chronic symptoms by taking collagen. The participants were sceptical from the outset. It is unlikely that the reported improvements were due to an expectation of benefits.
Most of the participants had tried many other treatments, but had little hope of any future improvement.
Of course, more studies would help to support the effectiveness of collagen in improving the symptoms of fibromyalgia and joint pain. Nevertheless, the results show that collagen appears to be a complex of proteins or amino acids that is highly essential to the balance of these joint functions. And that regular supplementation can be a real opportunity to help regain mobility.
Despite the very positive results obtained in scientific studies, an external intake of collagen should not become an excuse for not adopting healthy habits that can protect against the decline of collagen, such as eating foods that contain collagen, getting enough sleep or giving up smoking.
Sources
- https://www.atlantic-bone-screen.com
- Deal C, Moskowitz RW. Nutraceuticals as therapeutic agents in osteoarthritis: the role of glucosamine, chondroitin sulfate, and collagen hydrolysate. Rheum Dis Clin North Am 1999;25:379-95
- The effects of collagen hydrolysate on symptoms of chronic fibromyalgia and temporomandibular joint pain. Gary B. Olson, D.D.S.; Sue Savage, M.B.S.; JoAnn Olson, R.P.P. J Craniomandibular Practice; 2000
- Collagen hydrolysate and its relationship to joint health – A Scientific Compendium – Comments and Expert Opinions from a Clinical Point of View. Clinical Data on Collagen Hydrolysate. Milan Adam, M.D. 4.1: 62-63; 2004
