Research Shows That Collagen Supplements Help Reduce Joint Pain Starting In Your 30s & 40s

Whether it's picking something up from the floor, squatting at the gym, or even rolling out of bed in the morning, you may notice a little more snap, crackle, and pop in some of your movements. This not-so-joyful part of aging can likely be traced to changes in your joints, connective tissue, bones, and muscles. 

Collagen is a structural protein that comprises about 60% of cartilage—the connective tissues that cushion the space in your joint where bones meet. So, losing collagen means that bone is hitting bone (and ouch, that hurts).

The body's collagen production often starts to taper in the late 20s or early 30s and accelerates even more after 401. 

The question with any supplement is, how much (and for how long) do I have to take it to see a difference? 

Researchers of a study published in the Journal of the International Society of Sports Nutrition set out to determine the effects of three doses of collagen peptides (0, 10, and 20 grams daily) over the course of three, six, and nine months to evaluate joint comfort and physical health outcomes in active middle-aged adults. 

There are so many collagen supplements out there that it can be hard to decipher which one is best. 

Always look for a collagen powder (a capsule likely won't get you the higher 10- to 20-gram dose you need to see a difference). 

Next, make sure you're getting hydrolyzed collagen peptides (which is imperative for proper absorption) and type 2 collagen peptides, which is an important type of collagen found in this connective tissue. 

If you always want to take advantage of collagen's skin benefits (aka wrinkle reduction and hydration) look for a supplement that's bolstered with other skin-loving ingredients like vitamin C, hyaluronic acid, and curcumin.