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Collagen is all the rage right now! We’re seeing people put it in their coffee, their oatmeal, their smoothies, and more. There are many supposed benefits for skin health, but what about bone health? This is a special area of interest to me since I have had osteopenia since early in college, and I don’t want to lose any more bone! When I came across an article mentioning the relationship, I had to research it for myself.

Collagen Can Prevent Bone Loss?

In a study of postmenopausal women, they found that supplementing with 5 grams of collagen daily reduced bone loss and even increased bone formation! If this is occurring in postmenopausal women – the population most at risk for bone loss – it’s likely that this could occur in people of other age groups (1)!

Another study on postmenopausal women found that taking a calcium-collagen-vitamin D supplement reduced bone loss much more than taking a supplement containing only calcium and vitamin D (2).

Collagen Can Improve Joint Pain?

One study had athletes take either 10 grams of collagen hydrolysate daily or a placebo. Turns out, there was a significant improvement in inflammation, mobility, and joint pain in a variety of movements, including walking, standing, lifting, and at rest, in those that took the collagen (3)!

How does collagen help strengthen bones?

Collagen makes up around 50% of bone structure (the other 50% is made up of mostly calcium). Collagen increases osteoblast activity and reduces osteoclast cells. This is good because osteoblasts are what build bone, and osteoclasts are what break down bone.

What Type of Collagen Should I Take for Bone/Joint Health?

According to some researchers, collagen must be hydrolyzed for it to produce benefits for bone health. Look for collagen from bovine or marine sources since these contain type 1 collagen found in bone.

There is no consensus in the literature on the specific dose to take daily, but it was noted that 8 grams per day increased glycine and proline concentrations in plasma. (Glycine and proline are both amino acids found in collagen.) Other research showed that a daily dose of 12 grams improved symptoms of osteoporosis and osteoarthritis. Based on this information, if I were to recommend a collagen supplement to a patient, I’d likely recommend taking 8-12 grams per day.

Written by Rachel Raymond, RD, LD