A guide to joints, muscles and collagen
Bovine or Marine Collagen? Type 1 or Type 2? We’re bombarded with collagen based products and advertising to help with menopausal joint and muscle problems. Women often ask if they need supplements and what I recommend. Here’s my research based review of what we know. As supplements and dietary advice are beyond my scope, I also turned to a trusted source, Laura Clark, Menopause Dietitian and Nutritionist to help. Here’s Laura’s free guide to collagen supplements.
Joints and muscles
Here’s a typical joint - in this case, the knee joint. It shows ligaments, which attach one bone to the next, and a tendon which attaches muscle to the bone. Collagen gives the ligaments and tendons essential tensile strength and stability, so that they can withstand and transmit high forces. There is also elastin in these tissues, which gives them the lovely elasticity and recoil that allows us to move freely. As we get older, they become stiffer.
We can’t say that a particular collagen supplement specifically will make a direct change in one joint or structure.
How does hormonal change affect collagen in our joints?
Collagen tissues and other joint tissues have oestrogen receptors. Dropping oestrogen, alongside ageing, can impact them. Up to 20% of women find that joint pain is their most dominant perimenopausal symptom. Academics have a collective term for the joint, muscle, nervous system, bone and inflammatory symptoms affecting women in menopause: Musculoskeletal Syndrome of the Menopause.
Here’s what can happen in peri and post menopause.
What we know works
We do know that moving a joint in multiple directions and strengthening the muscles against resistance definitely helps them stay strong and resilient. Synovial joints move freely, and have fluid which is made by a special membrane. This lubricates the joints so that they move smoothly. It makes sense that movement in varied directions increases the blood flow and lubricates the joint, which in turn supports collagen health in the cartilage at the ends of bones and general joint health. It also helps us feel more flexible and to stay that way. Ensure you’re moving joints in multiple directions regularly. This is often done in Yoga or Pilates, which helps make them such a positive exercise choice. Strong muscles that coordinate well around the joints, for example quads and hamstrings around the knee, help ensure ligaments are not put under excessive strain. This is because muscles respond quickly and appropriately when they are joints and ligaments under pressure.
The collagen in cartilage at the end of bones and muscle tendons respond to this movement too, as well as working against a resistance. Working against resistance, be that in the form of our body weight, a band or an exercise weight, stimulates the turnover of cells and renewal and in doing so keeps collagen healthy and stronger.
What do early studies on HRT, tendons and how collagen responds show?
There have been so few studies, but recent ones have focused on gluteal tendons on the outer hip and inserting on the outside of the upper leg. One noteworthy study looked at post menopausal women with outer hip tendon pain. They had either hormone therapy or placebo, which was used in combination with tendon specific or sham exercises. All groups received education on the condition.
All groups responded positively, but women with a BMI under 25 and hormone therapy, any exercise and education had less pain and better hip function. Watch this space…
