Collagen and gelatin for joints: what the research showed

Collagen is a protein found in cartilage, ligaments, tendons, skin, and bones. Hydrolyzed collagen is broken down into peptides that are absorbed and, according to the data, stimulate cartilage cells to produce their own collagen. This is not “collagen in the stomach going straight to the knee” — that does not happen — but a signal and building material. There is very little of it in ordinary food: we eat muscles, not cartilage and skin, as people did in the past.

Collagen powder or gelatin 10-15 g per day, at any time, with food or water. For ligaments and tendons — the protocol from the studies: 15 g of gelatin with 50 mg of vitamin C an hour before training, when blood flow in the ligament is at its highest. Dissolve the gelatin in warm water or make “jelly” with berries. Duration — at least three months, then assess: if it feels easier — continue; if not — do not keep spending money. Collagen is not a replacement for dietary protein, but an addition to 1.6 g per kg: protein on a low-carbohydrate diet.

Cartilage restoration on an MRI — there is no such evidence. An effect while sugar and flour remain on the plate — inflammation will consume everything collagen builds. An effect without movement — cartilage is built under load. An effect from 2-5 g — the dosage in studies is 10 g or more. Weight loss — collagen is protein and does not affect body weight. The hierarchy for joints — remove inflammation first, then add supplements.