You’ve read the hype — gelatin, collagen supplements, even bone broth will ease your arthritis. But can collagen supplements or bone broth really help your arthritis?
What is Collagen?
Collagen is the most abundant protein in the animal kingdom. There are 16 types of collagen, but nearly all the collagen in your body is type I, II or III. Types I and III are found in your skin, tendons, organs and bone. Type II collagen is found in your cartilage – and hence, its link to arthritis.
胶原蛋白是由氨基酸(蛋白质的基本成分)构成的。The idea behind taking thesesupplements你的身体会用这些氨基酸来保护和重建关节软骨。
Types of Collagen Supplements
胶原蛋白补充剂有三种:明胶、水解和未变性。
Gelatin and hydrolyzed collagen have been broken down from large proteins to smaller bits. When collagen is boiled for a long time (as in bone broth), it gets broken down into gelatin. Collagen can be further “predigested” into its basic amino acids and is called collagen hydrolysate, hydrolyzed gelatin, collagen peptides, or hydrolyzed collagen.
Undenatured collagen is not broken into smaller proteins or amino acids. Undenatured type II collagen (UC-II) is not intended to be used by your body as a collagen re-builder. In a process called oral tolerance, very small doses of UC-II are taken to train your body’s immune system to stop attacking its own collagen, explains Kimberly Sanders, ND, Assistant Professor of Clinical Sciences at the University of Bridgeport College of Naturopathic Medicine.
Do They Work?
From a dietary perspective, your body can’t tell whether you ate a hydrolyzed collagen supplement, a piece of chicken, or someblack beans. They’re all sources of protein, and once your digestive system has broken them down into amino acids, they are indistinguishable.
So why bother with collagen supplements? Dr. Sanders says the “predigested” collagen supplements make the amino acids more easily available to your tissues. And, she explains, “When you take hydrolyzed collagen, you’re getting a boost of the specific amino acids that are rich in collagen.” But, she agrees, amino acids are amino acids and it doesn’t ultimately matter where they come from.
The results of hydrolyzed collagen supplements research have been mixed. Some small studies, including a 2017 review article published in theBritish Journal of Sports Medicine的研究表明，服用胶原蛋白补充剂的人确实能缓解疼痛。其他研究发现没有任何益处。
No studies have found that collagen hydrosylates grow or repair cartilage.
Studies for UC-II have not been conclusive. A 2016 study published inNutrition Journaldivided 191 people withosteoarthritisinto three groups: one group received placebo; one group received UC-II and the third group received chondroitin sulfate supplements. After 180 days of treatment, the UC-II group had better pain, stiffness, and function than the placebo group (and a bit better than the chondroitin group).
UC-II studies done on people withrheumatoid arthritishave had mixed results. A 2009 double-blind trial that included more than 500 people with RA found that undenatured collagen improved participants’ pain, morning stiffness, tender joint count and swollen joint count, butnot as well as methotrexate. The study, published inArthritis Research and Therapy,concluded that UC-II is safe and effective in thetreatment of RA.
“There’s not enough evidence to say that every patient with arthritis would benefit from any collagen supplement. But enough to say it’s promising, and studies should continue,” says Dr. Sanders.
What to Look for
虽然使用胶原蛋白补充剂的证据还不清楚，但你可以确定，如果按照指导服用，它们是无害的。然而，有些人会抱怨胃部不适或腹泻。Dr. Sanders gives these recommendations for people wanting to give collagen supplements a try:
- UC-II应以很小的剂量服用，通常为每天20-40毫克。
- Gelatin and hydrolyzed collagen should be taken in higher doses – 10 gm per day. It’s easiest to get this in powder form andblend it into a smoothie or other drink.
- Be aware that most collagen supplements are derived from animal tissues. If you arevegetarian or vegan, look for supplements labeled as “plant-based collagen builder.” These should have the same amino-acid balance as collagen, but not derived from animal sources.
Unlike prescription and over-the-counter medications, the Food and Drug Administration (FDA) does not “approve” dietary supplements like collagen or UC-II for safety and efficacy. Always tell your doctor what you’re taking and look for seals of approval from U.S. Pharmacopeia, ConsumerLab or NSF International to be more sure the products are manufactured properly.
Author: Beth Axtell
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