Entering middle age, many people turn to supplements with the expectation of improving joint pain, keeping skin firm and supporting body recovery. Among them, magnesium and collagen are two names that appear densely. So what really happens to skin and joints when using these two nutrients at the same time?
According to nutrition and functional medicine experts, the body needs both magnesium and collagen, but each substance acts according to a different mechanism. Combining them is not harmful, but it is not the golden formula as many advertisements exaggerate.
Magnesium reduces inflammation, supports joint structure
Magnesium is a mineral that participates in hundreds of biochemical reactions, from neural regulation, sleep to skeletal muscle function. “There are many different forms of magnesium and each type affects its own organ system,” said Samantha Dieras, PhD in clinical nutrition, certified nutritionist, Director of Outpatient Nutrition Services at Mount Sinai Health System (USA).
According to Ms. Dieras, magnesium citrate is often used to support laxative function, magnesium glycinate helps improve sleep, and magnesium L-threonate is related to brain function and memory. For the skeletal system in particular, magnesium plays an important role in regulating cartilage metabolism.
Dr. Erik Modlo, a functional medicine doctor at Cleveland Clinic (USA), said: "Magnetium helps prevent cartilage from converting into bone and contributes to reducing inflammatory responses in the joints." Thanks to that, people who supplement enough magnesium can reduce the risk of pain and stiffness of joints, especially in the elderly or people who exercise a lot.
Collagen, the foundation of skin and mobility
If magnesium supports joints in the direction of regulating metabolism, then collagen plays a role as the body's "building material". Collagen is the main structural protein of the skin, cartilage, tendons and ligaments.
Collagen provides structural components that help the skin become more elastic and can contribute to reducing joint pain," said Dr. Erik Modlo. Some studies show that collagen supplementation is associated with improving skin elasticity, increasing joint mobility and reducing pain when moving.
Ms. Samantha Dieras also believes that collagen can bring certain benefits, especially for people with protein-deficiency diets or those in the recovery stage after injuries. However, this effect is usually moderate and takes time.
Use at the same time, safe but don't expect too much
To date, no research has proven that using magnesium and collagen at the same time will create outstanding benefits for skin and joints. "These two substances are safe to use together and support health in different ways, but there is no evidence that they amplify each other's effects," Dr. Modlo emphasized.
Experts also noted the issue of product dosage and quality. "It is important to understand the ingredients in supplements to avoid the risk of overdose of a certain nutrient," Ms. Dieras advised. Regarding collagen, it is necessary to be especially careful of the risk of heavy metal contamination in some uncontrolled products.
Instead of completely relying on oral tablets, experts recommend prioritizing magnesium and collagen supplementation from pure foods such as green vegetables, nuts, fish, eggs, and bone broth. This is still the most sustainable and safe way to nourish skin, joints and long-term health.
It's a bit of a bit of a bit of a bit of a bit of a bit.
