Collagen for joints: what the science says

Reading time: 7 minutes

You may already take collagen for your skin. So when people talk about collagen for joints, the question naturally comes up: is it really the same ingredient, or just another argument for selling a different product? It's a good question, and it deserves a real answer. Here's what collagen does in your joints and what studies show.

In short

• Collagen is the structural protein of your tendons, ligaments and cartilage, not just your skin.
• Several studies in athletes and people with osteoarthritis are encouraging.
• Vitamin C contributes to normal collagen formation for the normal function of cartilage and bones.

A structural protein, not just skincare

Collagen first brings skin to mind, because that's how it became popular. It does help form the structure of the dermis, the layer that gives skin its firmness and elasticity. But it's the most abundant protein in your body: it forms a supporting framework wherever your tissues need strength and elasticity, in the dermis, but also in your tendons, ligaments, cartilage and bones.

Put another way, the collagen that gives your skin its bounce and the collagen that gives your tendons their strength belong to the same large family of proteins. What changes isn't the nature of the ingredient, it's the body structure it organises itself into. In the dermis, it forms a flexible network beneath the surface of the skin. In a tendon, it organises into dense fibres able to withstand the tension of physical effort.

Which collagen is in your joints?

There are several types of collagen. The main ones for your joints:

• Type I: the most widespread. It makes up most of your tendons and ligaments, as well as your skin and bones (Kjaer, 2004).
• Type II: the cartilage type, the smooth tissue that covers the ends of your bones in the joints (Eyre, 2002).
• Type III: often found alongside type I, especially in skin and soft tissue.

Liquid Marine Collagen and Collagen Choco Latte provide hydrolysed type I and III collagens. Hydrolysed means cut into small fragments, peptides.

The size of these peptides matters: those in our Liquid Marine Collagen are under 2,000 daltons. This small size is essential for good absorption through the gut wall: the peptides are absorbed by the digestive system and enter the body through the gut. Researchers have indeed found small collagen fragments in the blood after people took hydrolysed collagen (Iwai et al., 2005).

What studies show

In athletes. In one study, volunteers took gelatine (a collagen) enriched with vitamin C an hour before exercise: markers of collagen production in their blood increased (Shaw et al., 2017). Two other studies, over 24 and 12 weeks, observed less joint discomfort during exercise in athletes taking collagen peptides than in those taking a placebo (Clark et al., 2008; Zdzieblik et al., 2017).

In osteoarthritis. An analysis pooling several trials observed improved pain scores in people taking collagen (García-Coronado et al., 2019).

We've covered tendons in detail in a dedicated article: Marine Collagen and Tendinitis: what role for tendons?

The role of vitamin C

Your body needs vitamin C to make its own collagen. One serving of Liquid Marine Collagen provides 120 mg of vitamin C, one serving of Collagen Choco Latte 40 mg.

If you make your Choco Latte as a hot drink: for vitamin C, it's best not to boil it.

Marine Collagen or Choco Latte: which should you choose?

Both provide type I and III collagen peptides and vitamin C. What changes: the format, the taste and what comes with them.

Nothing stops you from keeping your Marine Collagen for your morning routine and having the Choco Latte as a hot drink or after exercise. A course lasts 20 days for each.

Already taking whey or creatine? Our article whey, creatine and collagen explains how to combine them.

What matters as much as collagen

For your joints, international guidelines put physical activity first: strength training, walking, cycling, swimming, and weight management (Bannuru et al., 2019). Collagen complements these habits, it doesn't replace them.

What our customers say

“After 2 weeks of trying it, I can feel the benefits of collagen in my joints (knees). I'm not very old, I'm 55, but very sporty.”
Benjamin, Liquid Marine Collagen, review published on vitamoon.fr

“I've just received my order of chocolate collagen and made myself a cup. […] I chose this one because I have joint pain.”
Nanou, Collagen Choco Latte, review published on vitamoon.fr

“I dissolve it either in my protein shaker (the strawberry one) or simply in a glass of water.”
Nico, Liquid Marine Collagen, review published on our Amazon store

Frequently asked questions

Is collagen for skin and collagen for joints really the same ingredient?

Yes, they're hydrolysed collagen peptides from the same family, types I and III. Marine Collagen is a fish collagen; the Choco Latte contains PEPTAN® collagen peptides. What changes is the format and what comes with them.

Can I take Marine Collagen and Collagen Choco Latte at the same time?

Yes. Just stick to the dose of each: 25 ml of Marine Collagen and one serving of Choco Latte a day.

Does Collagen Choco Latte also work on the skin?

It provides the same families of collagen peptides and vitamin C, which contributes to normal collagen formation for the normal function of skin. For a beauty goal, Marine Collagen also provides hyaluronic acid, biotin and silica.

How long before I feel an effect on my joints?

Everybody is different. The 20-day course is designed as a basis for building the habit and giving your body time to benefit from a regular intake.

Do you need type II collagen for cartilage?

Cartilage mainly contains type II collagen. But a hydrolysed collagen is digested into small fragments before the body uses it, and the athlete studies mentioned above mostly used type I collagens.

When should I take it?

Consistency matters more than timing. In the Shaw study, collagen was taken an hour before exercise: if you do sport, that's one option.

I'm allergic to fish: what should I take?

Liquid Marine Collagen contains fish: it isn't suitable for you. Collagen Choco Latte isn't made from fish. Always read the label.

During pregnancy?

Collagen Choco Latte should not be used by pregnant or breastfeeding women. For Marine Collagen, ask a healthcare professional for advice.

Can collagen replace medical advice for joint pain?

No. It's a food supplement that accompanies an overall wellness routine, not a treatment. If pain persists, see a healthcare professional.

In summary

• Collagen forms the framework of your tendons, ligaments, cartilage and bones, not just your skin.
• Several studies in athletes and in osteoarthritis are encouraging.
• Vitamin C contributes to normal collagen formation for the normal function of cartilage and bones.
• Movement remains the foundation; collagen complements it.

Discover Liquid Marine Collagen →
Discover Collagen Choco Latte →
See the Joints & Mobility collection

Further reading

• Marine Collagen and Tendinitis: what role for tendons?
• What is collagen? Role, types, diet and supplements
• How to choose your marine collagen: 5 criteria
• Collagen in a hot drink: coffee, chocolate, latte

Sources

• Kjaer M. (2004). Role of extracellular matrix in adaptation of tendon and skeletal muscle to mechanical loading. Physiological Reviews, 84(2), 649-698.
• Eyre D. (2002). Collagen of articular cartilage. Arthritis Research, 4(1), 30-35.
• Iwai K. et al. (2005). Identification of food-derived collagen peptides in human blood after oral ingestion of gelatin hydrolysates. Journal of Agricultural and Food Chemistry, 53(16), 6531-6536.
• Shaw G. et al. (2017). Vitamin C-enriched gelatin supplementation before intermittent activity augments collagen synthesis. American Journal of Clinical Nutrition, 105(1), 136-143.
• Clark K.L. et al. (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.
• Zdzieblik D. et al. (2017). Improvement of activity-related knee joint discomfort following supplementation of specific collagen peptides. Applied Physiology, Nutrition, and Metabolism, 42(6), 588-595.
• García-Coronado J.M. et al. (2019). Effect of collagen supplementation on osteoarthritis symptoms: a meta-analysis of randomized placebo-controlled trials. International Orthopaedics, 43(3), 531-538.
• Bannuru R.R. et al. (2019). OARSI guidelines for the non-surgical management of knee, hip, and polyarticular osteoarthritis. Osteoarthritis and Cartilage, 27(11), 1578-1589.
• Regulation (EU) No 432/2012 establishing a list of permitted health claims.