Collagen provides consistent effectiveness with the intestines and joints
Collagen is the most abundant protein in the human body, playing a key role in the structure of skin, bones, cartilage, tendons and ligaments. Over time, the production of endogenous collagen declines, leading to problems such as reduced skin elasticity or joint stiffness.
Collagen supplements today are mainly in hydrolyzed collagen form, which has been broken down into small peptides, helping the body absorb them more easily. Many studies show that collagen peptides have the ability to support the function of the intestinal barrier, contributing to reducing inflammation and improving digestive symptoms in some diseases such as ulcerative colitis.
Regarding joints, collagen provides a stable source of amino acids that help maintain cartilage structure, the protective tissue layer of the bone tip and allow joints to move smoothly. Some clinical trials have recorded that collagen supplementation helps reduce pain and stiffness in osteoarthritic people as well as adults who exercise a lot.
Dr. Joshua Lambert, professor of nutrition at the University of Pennsylvania (USA), commented: "The biggest advantage of collagen supplementation is the standardized dosage. This helps clinical studies achieve consistent results compared to collagen sources from food.
Bone broth: Nutritional value from pure foods
Bone broth is a traditional dish, prepared by simmering animal bones for many hours. This process releases collagen in the form of gelatin, along with minerals, amino acids, healthy fats and electrolytes.
In theory, the nutrients in bone broth can support the intestinal barrier, reduce inflammation and improve nutrient absorption. However, the number of direct studies assessing the impact of drinking bone broth on gut health is still limited.
For joints, bone broth contains natural compounds such as glucosamine and chondroitin, which are related to cartilage structure. However, the content of collagen and amino acids in bone broth varies greatly depending on the cooking method, type of bone and simmering time. Some analyses show that the amount of collagen from bone broth is often significantly lower than the treatment dose in supplementary collagen studies.
Regarding skin, collagen supplementation currently has more convincing evidence. Studies show that supplementing from 2.5 to 10 grams of collagen per day for 8 - 12 weeks can improve elasticity, moisture and reduce wrinkles. Meanwhile, bone broth has only some small indirect studies, not enough to confirm the obvious effect on the skin's appearance.
Which type should I choose?
If the goal is to specifically improve skin, joints or systematically support bowel function, collagen supplementation shows an advantage thanks to stable dosage and high absorption. Conversely, bone broth is suitable as part of a balanced diet, providing nutrition from whole foods and supporting hydration.
The choice should be based on personal health goals, taste and lifestyle, instead of seeing these two choices as a complete substitute for each other.
