Home/Blog/Collagen for Joints: 4 Major Benefits and How Much to Use
Collagen for Joints: 4 Major Benefits and How Much to Use
By Dr. Josh Axe
January 2, 2023
Collagen powder is widely considered to be one of the best joint supplements. How come? Because it plays a major role in forming healthy cartilage and keeping connective tissues including joints, ligaments and tendons strong and healthy. In fact, nearly 100 percent of connective tissues are made from collagen.
Benefits of collagen for joints generally include its ability to support comfort and mobility, as well as supporting healthy energy levels, exercise performance and recovery.
Let’s look closer below at the best type of collagen for joints, plus how to use it and how much to take.
Joint Health as We Age
Collagen is a type of protein that’s a key component of cartilage, joints, ligaments, bone and other tissues that help to give our bodies structure and help them function well.
As a complex protein, it’s made up of chains of amino acids like arginine, glutamine, glycine and proline, which are not always easy to get in high amounts from other protein sources such as meat.
Unfortunately, as we age our bodies naturally begin to produce less collagen, which means our joints may often feel it.
This process can begin as early as in your mid-30s and continues into older age. While aging itself is a big factor in a person’s interest in joint health, so are other lifestyle habits that tend to impact collagen, such as eating a poor diet, too much or too little activity, and high amounts of stress.
Can you support your body’s collagen in your joints? This is where a healthy diet and joint supplements such as collagen protein can come into play.
In addition to eating a nutrient-dense diet that includes enough antioxidants, protein and natural sources of collagen such as bone broth, joint health supplements can also provide our bodies with the amino acids it needs to support the health of connective tissues and maintain joint comfort and mobility.
Collagen Benefits for Joints
Below is more about some of the main and general benefits of collagen for joints:
1. Promotes Overall Joint Health
A key protein powder, collagen promotes overall joint health by contributing to flexibility, mobility and range of motion. Some collagens have even been shown to support post-exercise recovery and reduce discomfort with noticeable results in as little as 7 days.
If you’re someone who has occasional knee discomfort, there’s reason to believe collagen can help improve knee function after 30 days of use. Additionally it can reduce range-of-motion-associated discomfort and stiffness.
2. Helps to Form Cartilage
Collagen, especially type 2 collagen, helps to give cartilage its strength and elasticity.
Cartilage is a type of connective tissue that functions to cushion the ends of bones and supports gliding movement of joints. It allows our bodies to absorb shock and to bear stress, plus it also helps to form other body parts including the ears, nose, the bronchial tubes and the rib cage.
Collagen makes up about 50 percent of all protein in cartilage and 85–90 percent of collagen of articular cartilage.
The amino acids found in collagen, often referred to as the “building blocks of protein,” are crucial for keeping tissues in tip-top shape. They function to stimulate cells in the joints/cartilage that help with the normal growth and repair process. Collagen supplements can possibly help reduce cartilage degradation and help maintain healthy cartilage and cartilage turnover.
3. Can Help Support Exercise Performance and Recovery
Certain collagens not only support everyday movements and overall functionality, but it can also support exercise performance and recovery. It can help to reduce knee stiffness in as soon as one week of use. It’s also capable of reducing general exercise-induced joint stiffness and discomfort in as little as 5 days.
Within collagen, you’ll also find certain amino acids such as glycine that help form creatine, a substance that can support growth of muscle mass, strength, healthy energy levels, and exercise abilities.
4. Supports Bone Health
In general, collagen can help to support strong bones, which generally contributes to joint stability and mobility by taking some of the stress and pressure off our joints. Bone strength is important for overall health and strength.
Best Collagen Supplements for Joints
Which type of collagen is best for joints? The best collagen for joints is type 2 collagen. Although collagen type 2 is found in lesser amounts in the human body than type 1 collagen, it’s the type of collagen that primarily helps to build connective tissues and cartilage.
Type 2 collagen is abundant in high amounts in chicken cartilage (also called chicken collagen). Chicken cartilage can be synthesized and used in powdered collagen supplements and bone broth supplements. Additionally, it’s inherently found in chicken bone broth, which is made with nutrient-filled animal parts such as bones, ligaments and connective tissues.
The great thing about type 2 collagen for joint health is that it also inherently contains chondroitin and glucosamine, two compounds that help support healthy cartilage.
Type 2 collagen is featured in Ancient Nutrition’s Bone Broth Protein as the primary collagen type. It's also a major ingredient in Multi Collagen Protein, which actually features 10 types of collagen that also support the health of your skin, gut, hair, nails and more.
Overall, a highly convenient way to obtain more collagen is from Multi Collagen Protein powder (MCP) or Collagen Peptides. MCP and Collagen Peptides are sourced from four real food sources (a combination of chicken, fish, bovine and egg shell membrane collagens), and since it contains multiple types of collagen, you get an array of body-wide benefits.
In fact, the benefits listed above all exist for Multi Collagen Protein that has taken the collagen industry by storm and has the clinical studies to prove it. The specific joint benefits from Multi Collagen Protein's ingredients include the following:
In one study, people taking 500 mg of this eggshell membrane daily had a 40% improvement in knee discomfort and a 22% improvement in knee stiffness after just 10 days.
Reduces joint discomfort rapidly (7 days), continuously (30 days) and persistently (90 days)
Significantly reduces knee stiffness after 30 days
Support against exercise-related cartilage breakdown
Improved flexibility and range of motion
Provides rapid relief for exercise-induced joint discomfort (day 1) and stiffness (day 5) immediately following exercise(Video) 6 Apple Cider Vinegar Health Benefits | How Much and When To Use ACV? #applecidervinegar
Reduces the biomarker CTX-II, related to healthy cartilage
Reduces exercise-induced joint discomfort
Improves recovery from exercise-induced stiffness in as little as 4 days
Improves immediate exercise-induced stiffness in as little as 7 days
Improves recovery from exercise-induced discomfort in as little as 8 days
Reduces knee stiffness at 7 days
Reduces knee stiffness, discomfort and improved function at 30 days
Helps maintain healthy cartilage and cartilage turnover
Shown to reduce exercise-induced stiffness by 18.5%
Shown to improve exercise recovery by 56.3%
Helps joints recover faster from exercise-related joint stiffness
Helps joints recover faster from exercise-related joint discomfort(Video) How to Use B12 Shots for Weight Loss (BENEFITS + HOW MUCH You Need)
Helps reduce joint cartilage breakdown resulting from normal wear and tear
Helps to protect joint cartilage from breakdown due to exercise
Helps reduce joint stiffness and joint discomfort resulting from exercise
Reduces ROM (range of motion)-associated discomfort
MCP features hydrolyzed collagen, which means the collagen peptides have been partially broken down to help with absorption. Once hydrolyzed, the amino acids in collagen become more bioavailable, which means your body can generally put them to work more easily.
Multi Collagen Protein Joint + Tissue - Vanilla is also available. If you prefer capsules over using collagen powder, try hydrolyzed or the standard Multi Collagen Peptides Capsules instead.
How Much Collagen Per Day?
How much collagen do you need per day for supporting your joints? A general recommendation is for most adults to take between 1–3 scoops/servings per day, which equates to about 10 to 30 grams of collagen protein.
However, you should always read label directions for suggested use. Additionally, you should always consult your healthcare professional prior to starting any new dietary or lifestyle regimen, including dietary supplements.
Collagen protein powders are typically unflavored, but also come in a variety of flavors such as chocolate and vanilla.
In terms of how to use collagen powder, it’s very simple: they can easily be mixed into coffee, juice, shakes/smoothies, oatmeal, soups and even baked goods such as pancakes and muffins. You can blend collagen into liquids and recipes if you’d like, but simply shaking it well also works. It dissolves easily in both hot and cold liquids, giving you loads of options.
In addition to adding joint supplements to your routine, you can also incorporate collagen-rich foods and “collagen-boosters” in your diet to help support healthy connective tissues. These include: bone broth (especially chicken bone broth), foods high in antioxidants and vitamin C like leafy greens and berries, organ meats, grass-fed beef, and wild-caught fish.
Dr. Josh Axe, DC, DNM, CNS, is a doctor of chiropractic, doctor of natural medicine, clinical nutritionist and author with a passion to help people get well using food and nutrition. He operates leading natural health website DrAxe.com and is co-founder of Ancient Nutrition, a health supplement company. He’s also author of the booksEat Dirt,Essential Oils: Ancient Medicine,Keto Diet, Collagen DietandAncient Remedies.
How much should I spend on benefits? ›
Total Compensation Matters
The average benefits package is over 30% of an employee's compensation.
A recent report released by the U.S. Bureau of Labor Statistics showed that benefits make up about 30% of the average worker's paycheck. Show your employees how much their benefits contribute to their pay through a total compensation statements from COMPackage.How do you calculate what your benefits are worth? ›
Divide the total yearly benefits expense by the employee's annual salary to calculate his individual benefits as a percentage of salary.Are benefits worth more than salary? ›
According to the Glassdoor survey, 80% of employees prefer additional benefits over a pay increase. Employees are starting to prioritize the benefits they would receive from a company over salary because employee benefits provide better experience and helps increase their job satisfaction.What makes a good benefits package? ›
Attractive employee benefits can encourage staff to remain put but so can less quantifiable benefits or perks such as flexible working, free refreshments, reward and recognition, company away days and volunteering days.What is the most valued employee benefit? ›
Health insurance — After salary, this staple benefit is of the utmost importance to many job candidates and typically includes medical coverage for employees and their families.What percentage of your paycheck should go to health insurance? ›
In 2023, a job-based health plan is considered "affordable" if your share of the monthly premium in the lowest-cost plan offered by the employer is less than 9.12% of your household income. The lowest-cost plan must also meet the minimum value standard.Should I count benefits in your salary? ›
Many employers also offer insurance benefits as an incentive, such as life or health insurance. If your employer does offer you insurance benefits, include their value in your total compensation assessment.How do you negotiate salary for benefits? ›
- Don't Be Afraid to Ask. Here's a simple tenet but one you should never forget: It never hurts to ask. ...
- Think Outside of the Paycheck Box. ...
- Get a Better Title. ...
- Seek Out Learning Opportunities. ...
- Get Everything in Writing. ...
- Make Compromises Between You and Your Career.
Experts suggest that you should expect to pay a range of 1.25 to 1.4 times each employee's base salary. That extra $10,000 might include things like $120 for life insurance—an average cost for your younger and older workers—$5,760 for family health coverage, $520 for dental insurance, and $200 for long-term disability.
What is the benefit formula? ›
Benefit Formula means the Employer chosen method as agreed upon by the Company and the Policy Owner for determining the insurance cover for all Members of each category of that Corporate Participating Employer for each Cover Type.How much are benefits for a single person? ›
Benefit cap inside Greater London.
|Per week||Per month|
|If you're a single adult||£296.35||£1,284.17|
In most cases, benefits are worth more than the extra pay you might receive, so a lower-paying job that offers great benefits is worth considering. A good benefit package will include medical and dental, matching retirement contributions, and tuition reimbursement, among other perks which is a huge plus.Should I take a job with less benefits? ›
Be sure to choose what's right for you
“Just because a job doesn't have benefits doesn't make it a bad financial decision,” Jordan says. “If your current job is making you unhappy, or if the opportunity to fulfill what you feel is your life's purpose comes around, the benefits may not matter as much.”
Also, you may be able to negotiate a higher salary or compensation package with your employer if you decline their health insurance plan. It may be possible to negotiate a higher salary if you decline coverage, as waiving this benefit could save your company thousands of dollars a year.What is a normal benefit package? ›
Employee benefits packages include non-salary compensation like health care coverage, retirement benefits, and paid time off. Federal law requires employers to offer benefits like COBRA, FMLA, and minimum wage standards; many states mandate further coverage including disability, workers comp, and additional leave.What is a standard benefits package us? ›
Mandatory employee benefits include Social Security, Medicare, unemployment insurance, and workers' compensation. Voluntary employee benefits including health insurance, paid leave, retirement accounts, and life insurance can help you attract and retain top talent.What is considered a full benefits package? ›
Full benefit package means a group of employment incentives offered to employees that includes group medical and dental coverage, disability, and a retirement plan regardless of whether the employer subsidizes the cost of such a package.What job benefits should I ask for? ›
- Paid time off. ...
- Flexible work hours. ...
- Remote work. ...
- Sponsorship or mentorship programs. ...
- Learning opportunities. ...
- Tuition reimbursement. ...
- Paid parental leave. ...
- Adoption assistance.
While this can differ depending on who you ask, the standard in most industries consists of health insurance, dental insurance, flexible spending accounts, retirement savings plans, vacation time, and additional paid time off for events like family medical leave, maternity leave, and sabbaticals.
What are the 4 major types of employee benefits? ›
Benefits are any perks offered to employees in addition to salary. The most common benefits are medical, disability, and life insurance; retirement benefits; paid time off; and fringe benefits.Is $200 a month a lot for health insurance? ›
Often, the starting point for an insurance rate is based on that of an individual who is 21 years old. According to ValuePenguin, the average health insurance premium for a 21-year-old was $200 per month. This is also an average for a Silver insurance plan -- below Gold and Platinum plans, but above Bronze plans.How much does the average person spend on insurance per month? ›
The average cost of health insurance is $539 per month, with a maximum out-of-pocket (MOOP) limit of $6,115 per year. This is for a 40-year-old enrolling in a Silver plan. However, these prices may vary due to multiple factors and do not account for cost-sharing reductions or other subsidies.How much does an average American pay for health insurance? ›
The average annual premiums in 2022 are $7,911 for single coverage and $22,463 for family coverage. These amounts are similar to the premiums in 2021 ($7,739 for single coverage and $22,221 for family coverage). The average family premium has increased 20% since 2017 and 43% since 2012.How much do benefits add to your salary? ›
Total employer compensation costs for civilian workers averaged $41.86 per hour worked in September 2022, the U.S. Bureau of Labor Statistics reported today. Wages and salaries cost employers $28.88 and accounted for 69.0 percent of total costs, while benefits cost $12.98 and accounted for the remaining 31.0 percent.What should I ask for salary and benefits? ›
- Does the company offer health insurance?
- Will it cover members or my family as well as myself? ...
- How much of the premium costs do I have to pay for myself? ...
- Can I choose different levels of coverage? ...
- What kind of coverage is there for dental, vision and disability insurance?
They can have a significant impact on employee engagement and retention. When companies provide their employees with great job benefits it increases employee dedication and loyalty. This can mean less employee turnover and churn.How do I decline a job offer because of salary and benefits? ›
Thank you very much for the consideration, and the offer, but I'm afraid I'm unable to accept the salary. If your pay structure changes and you still consider me a viable candidate, I'd love to revisit the opportunity in the future.How do I ask for more money and benefits at work? ›
Ask your manager for a meeting to discuss your salary request and be sure to time the conversation carefully. Share your future goals to emphasize your intention to continue providing value to the company. If your manager turns down your request, ask for feedback on how to qualify for a raise.What is the average percentage cost of employee benefits? ›
Employee Benefits Costs
Figures from the U.S. Bureau of Labor Statistics show that the employer cost for a civilian worker averages $38.91 an hour, with wages making up 69 percent of this number. This means benefits account for 31 percent of total compensation.
What percentage of employees want benefits? ›
In fact, 88 percent of job seekers give "some consideration" or "heavy consideration" to better health, dental and vision insurance benefits when choosing between a high-paying job and a lower-paying job with better benefits, according to a Fractl survey of 2,000 workers.What is the maximum Social Security benefit for 2023? ›
The maximum benefit depends on the age you retire. For example, if you retire at full retirement age in 2023, your maximum benefit would be $3,627. However, if you retire at age 62 in 2023, your maximum benefit would be $2,572. If you retire at age 70 in 2023, your maximum benefit would be $4,555.How much will I get from Social Security if I make $80000? ›
Final pay of $80,000: benefit of $1,744 monthly, $20,929 yearly. Final pay of $100,000: benefit of $2,026 monthly, $24,315 yearly.What is classed as low income for a single person? ›
A broad definition of low household income, as suggested by the Government, applies to annual earnings less than 60% of the median UK household income. For London, this cut-off point is approximately £21,000.How do you avoid the benefit cap? ›
You'll be exempt from the benefit cap if you're getting Working Tax Credit or some disability benefits. If you're not getting Housing Benefit or Universal Credit, you won't be affected by the benefit cap.What benefits can I claim living alone? ›
- Benefits for single people: Council tax reduction. ...
- Cold weather payments. ...
- Winter Fuel Payments. ...
- Personal Independence Payments. ...
- Budgeting loans. ...
- Budgeting Advance. ...
- Free NHS Prescriptions.
Why are employee benefits important? Offering benefits to your employees is important because it shows them you are invested in not only their overall health, but their future. A solid employee benefits package can help to attract and retain talent. Benefits can help you differentiate your business from competitors.Should I take higher pay or better benefits? ›
With higher pay, you will have greater immediate purchasing power. On the other hand, better benefits may improve your lifestyle in ways that the additional purchasing power cannot compensate for. In the end, the main thing to consider is how important having more money in your paycheck is compared to other perks.Should I take a big pay cut? ›
Considering when to take a cut in pay is both a personal and professional decision. The decision to accept lower pay requires considering factors like the risks and rewards of the pay cut. Rewards might manifest in the opportunities presented by a new job, or a chance to change roles or set your own hours.Is it better to get health insurance through work or private? ›
Obtaining health insurance through an employer is often cheaper than purchasing health insurance independently from your job - this is because your employer will help cover some of your health coverage and medical expenses.
Can I ask for money instead of health insurance? ›
It is possible to offer employees compensation instead of a group health insurance plan. This money could also be used to pay for additional health costs that the employee may have, all at a lower cost for the employer who doesn't have to add another individual to a group plan.Can negotiating salary backfire? ›
Negotiating a salary is a crucial part of accepting a new position, but botching this step can cost a candidate the job. And even if the fallout isn't quite as severe, the outcome of salary negotiations can damage the employee's ability to succeed at work.Are health benefits worth it? ›
Having good health insurance is one of the most crucial pieces to your financial plan. It's vital to your financial health by helping protect you from financial calamity. In fact, having the right kind and the right amount of health insurance is one of the smartest money moves you can make.Are jobs with no benefits worth it? ›
“Just because a job doesn't have benefits doesn't make it a bad financial decision,” Jordan says. “If your current job is making you unhappy, or if the opportunity to fulfill what you feel is your life's purpose comes around, the benefits may not matter as much.”How much do benefits add to a salary? ›
Average costs of employee benefits
According to the U.S. Bureau of Labor Statistics, benefits account for 29.6% of the average cost per private industry employee, or $11.42 per hour. The remaining 70.4% ($27.19) goes toward wages, for a total cost of $38.61 per hour.
The number of people employed in nontraditional ways in the US rose to a record 51 million this year, an unprecedented 34 percent jump compared to 2020, according to new data from MBO Partners, a company that provides business solutions to the independent workforce and has conducted a long-running study of the group.Is poor job better than no job? ›
Conclusion Evidence that better health and well-being outcomes are more likely to be associated with a poor/bad or low quality job than with unemployment is inconsistent. Studies conducted in the UK suggest that a poor job is not significantly associated with better health and well-being outcomes than unemployment.