Collagen supplements are everywhere right now – from powders and capsules to drinks and gummies, it feels like everyone’s hopping on the collagen bandwagon. But before you get swept up in the hype, it’s worth asking: do you actually need collagen? And if so, how do you choose the right one? When it comes to collagen and joint health, the connection is more than just a wellness trend.
We chatted to Selvan Naicker, Brand Manager for OsteoEze®, who shared some helpful advice on collagen and why it might matter for your joints (and the rest of your body, too).
First things first – what is collagen?
“Collagen is a vital protein found in your body, providing structure to skin, bones, and joints,” explains Naicker. “When it comes to your joints, collagen helps to maintain their strength, flexibility, and overall health. However, as we age, the natural production of collagen slows down, leading to a loss of this essential protein, which can negatively impact your joint health.”
Yep – it’s that ageing thing again. Collagen production starts to decline from your mid-20s (sorry), and by the time you hit your 40s or 50s, it can drop significantly. When it comes to collagen and joint health, this decline can lead to stiffness, aches, and even conditions like osteoarthritis, where the cartilage cushioning your joints starts to wear away.
Add hormonal changes into the mix – like the drop in oestrogen during menopause – and the result is often more joint pain and a higher risk of injury. Not ideal.
Can we do anything about it?
While we can’t hit pause on the natural ageing process (sadly), we can make a few lifestyle changes to support collagen and joint health, slow down collagen loss, and keep our joints happy for longer.
“Although we cannot stop the natural decrease in collagen production, we can manage unnatural causes that can have the same effect,” says Naicker. That means looking at your diet, hydration, exercise and overall lifestyle.
Here are Naicker’s top tips:
1. Eat to boost collagen
Certain nutrients help your body build collagen, so your diet plays a big role. Try adding:
- Vitamin C-rich foods: think citrus fruit, broccoli, and bell peppers.
- Proline and glycine: found in egg whites, dairy, chicken skin and gelatine.
- Antioxidant-rich foods like berries, leafy greens, and nuts: these protect your collagen from damage caused by things like pollution and poor diet.
- And yes, cutting back on alcohol helps too. “Excessive drinking can impair collagen synthesis and reduce nutrient absorption,” says Naicker.
2. Stay hydrated
Water isn’t just for your skin – it’s essential for joint health too. “Cartilage is primarily composed of water. Dehydration can lead to stiff joints and reduced collagen production,” he explains. So, sip that H2O throughout the day.
3. Reduce inflammation
If you struggle with inflammation, eating anti-inflammatory foods can help. Think omega-3 rich fish, flaxseed, and loads of colourful veggies. Try to avoid processed sugar and refined carbs where possible.
4. Supplement smartly
Not all collagen supplements are created equal – and the type matters. “There are 28 types of collagens, with the most common types being I, II, III, IV and V, each having its own function in the body,” Naicker explains. “There is also a lesser-known collagen type, type X, which plays a significant role in bone formation and joint health.”
If your goal is joint support, Naicker recommends a combo of Type I, V and X in your supplement. Look for that on the label when you’re choosing one.
5. Move (but be kind to your joints)
Exercise is a win-win: it boosts collagen production and keeps your joints moving. But going too hard can backfire. “Only partaking in high-impact activities can accelerate joint wear and tear,” says Naicker.
Mix it up with lower-impact options like swimming, cycling or yoga. Strength training is also a great choice – it builds up the muscles around your joints, helping to protect them. “Losing collagen in your joints is a natural part of aging. But by making proactive choices, such as eating a collagen-boosting diet, staying active, and managing inflammation, you can slow down collagen loss and protect your joints for the long term,” Naicker concludes.
