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膠原蛋白是人體內含量最豐富的蛋白質。它是支持結締組織的基礎。體內有多種類型的膠原蛋白,但第二型膠原蛋白會特別影響你的關節健康。
隨著正常磨損和撕裂,膠原蛋白的產生會隨著年齡的增長而下降。這種減少會影響你的關節健康,甚至會影響你從受傷中恢復的能力。[1]
因此,對第二型膠原蛋白補充劑的興趣持續增加。攝入第二型膠原蛋白可能有助於維持身體的膠原蛋白水平,使其成為支持關節健康和活動能力的理想補充劑。
膠原蛋白遍布全身,為結締組織提供結構、基礎、緩沖和支撐。[2] 它是一種強蛋白質(通常被描述為強如鋼鐵),可在全身形成柔韌的結締組織,如皮膚和軟骨。
它作為支撐的基礎,為皮膚、韌帶、肌腱、軟骨和其他組織提供力量和彈性。
你體內有超過 16 種類型的膠原蛋白,但第二型膠原蛋白是對你的關節健康最關鍵的類型。
第二型膠原蛋白存在於關節內層。它是軟骨和滑液中最常見的類型,可潤滑我們的關節。[3] 除了你的軟骨,它也存在於你的眼睛和脊髓中。
透明軟骨是在關節和肋骨的骨骼末端發現的最常見軟骨類型,由第二型膠原蛋白組成。[4] 軟骨是關節減震以及力量和柔韌性的關鍵。它使你的關節保持柔軟並能夠從碰撞中反彈。[5]
如前所述,第二型膠原蛋白會隨著年齡的增長而自然減少。它還受到正常磨損的影響,尤其是過度使用時。某些與關節相關的健康狀況也會引起不適、僵硬或腫脹的症狀,從而影響關節功能,甚至會導致不可逆轉的關節損傷。然而,補充第二型膠原蛋白可能有助於改善症狀並提高生活質量。
炎症是身體癒合過程的正常部分。如果你受傷了,體內的炎症分子會迅速做出反應,招募修復所需的免疫細胞。[6]
然而,在某些情況下,如許多關節疾病所見,炎症信號會持續存在,而不會恢復到正常、健康的身體平衡狀態。這種炎症免疫反應的上調會導致關節不適、腫脹、僵硬,甚至喪失結構的完整性。
補充第二型膠原蛋白可以緩解由各種情況引起關節周圍的炎症的偶爾不適。補充膠原蛋白對關節健康的貢獻已經得到很好的研究。
在一項針對了 400 多人的關節健康研究中,補充第二型膠原蛋白有助於改善偶爾的不適、腫脹、僵硬和關節功能。[7]
在其他主要集中在膝關節功能和不適的研究中也看到了類似的結果。一項較小的研究發現,膠原蛋白補充劑支持健康的關節功能和活動能力,這會影響一個人參與日常活動的能力。[8] 另一項研究發現,第二型膠原蛋白補充劑有助於緩解膝蓋不適和僵硬。[9] 它還幫助參與者在感到酸痛之前步行或站立更長的時間。
除了支持偶爾關節不適的症狀外,第二型膠原蛋白補充劑還可以支持軟骨細胞的增加。軟骨細胞是負責形成軟骨的細胞。[10] 這可能是第二型膠原蛋白可以幫助修復因某些關節狀況的加劇而磨損的部位的軟骨損失的一種方式。
一項研究發現,膠原蛋白有助於改善膝蓋的活動範圍,並允許受試者在注意到任何不適之前進行更長時間的運動。[11] 另一項檢查健康、身體活躍的人的研究指出關節功能和舒適度的改善結果。[12]
第二型膠原蛋白的食物來源包括骨湯、明膠、帶皮魚和其他動物蛋白。 然而,這些食物來源通常不足以被視為支持關節健康的重要來源。
補充第二型膠原蛋白通常有兩種形式:未變性的或水解的。未變性意味著膠原蛋白保持完整,對於關節的健康,這似乎比已經分解成更小單位的變性膠原蛋白更有效。[13] 水解意味著膠原蛋白已被輕微分解來支持吸收,但仍提供益處。[14]
第二型膠原蛋白可以口服或局部服用,具體取決於你正在尋找的支持類型以及它如何影響你的關節。補充劑有多種形式,包括膠囊、片劑或粉末,你可以添加到冰沙或奶昔中。
第二型膠原蛋白可以幫助你隨著年齡的增長維持關節的健康,同時解決任何不適。如果你正在尋找一種自然的方式來支持你的關節健康,可能值得考慮將第二型膠原蛋白補充劑納入你的日常生活,以促進關節的健康。
值得注意的是,這些補充劑應與你的保健醫生指示的其他治療方案結合使用;然而,根據研究,添加它們可能是支持你身體自然癒合特性的有效方法。
免責聲明:該信息僅用於一般教育目的。這些療法不是標準醫療保健的替代品,也不能由患者單獨使用。公司對作者的信息不承擔任何責任,無論是口頭傳達還是在這些材料中。所有陳述均代表作者的意見,不代表本公司的立場或意見。作者通過商品名稱、商標或製造商對任何特定產品、流程或服務的引用不構成或暗示公司的認可或推薦。
參考資料
[1] Varani, James, Michael K. Dame, Laure Rittie, Suzanne E.G. Fligiel, Sewon Kang, Gary J. Fisher, and John J. Voorhees. “Decreased Collagen Production in Chronologically Aged Skin.” The American Journal of Pathology 168, no. 6 (June 2006): 1861–68. https://doi.org/10.2353/ajpath.2006.051302.
[2] Lodish, Harvey, Arnold Berk, S. Lawrence Zipursky, Paul Matsudaira, David Baltimore, and James Darnell. “Collagen: The Fibrous Proteins of the Matrix.” Molecular Cell Biology. 4th Edition, 2000. https://www.ncbi.nlm.nih.gov/books/NBK21582/.
[3] Poole, A. R., M. Kobayashi, T. Yasuda, S. Laverty, F. Mwale, T. Kojima, T. Sakai, et al. 61, no. suppl 2 (November 1, 2002): ii78–81. https://doi.org/10.1136/ard.61.suppl_2.ii78.
[4] Miosge, Nicolai, Michael Hartmann, Cyrilla Maelicke, and Rainer Herken. Histochemistry and Cell Biology 122, no. 3 (September 1, 2004): 229–36. https://doi.org/10.1007/s00418-004-0697-6.
[5] Encyclopedia Britannica. “Cartilage | Description, Anatomy, & Function.” Accessed June 13, 2021. https://www.britannica.com/science/cartilage.
[6] Koh, Timothy J., and Luisa Ann DiPietro. “Inflammation and Wound Healing: The Role of the Macrophage.” Expert Reviews in Molecular Medicine 13 (July 11, 2011): e23. https://doi.org/10.1017/S1462399411001943.
[7] Wei, Wei, Ling-Ling Zhang, Jian-Hua Xu, Feng Xiao, Chun-De Bao, Li-Qing Ni, Xing-Fu Li, et al. 11, no. 6 (December 1, 2009): R180. https://doi.org/10.1186/ar2870.
[8] Bakilan, Fulya, Onur Armagan, Merih Ozgen, Funda Tascioglu, Ozge Bolluk, and Ozkan Alatas. The Eurasian Journal of Medicine 48, no. 2 (June 2016): 95–101. https://doi.org/10.5152/eurasianjmed.2015.15030.
[9] Lugo, James P., Zainulabedin M. Saiyed, and Nancy E. Lane. Nutrition Journal 15, no. 1 (January 29, 2016): 14. https://doi.org/10.1186/s12937-016-0130-8.
[10] Akkiraju, Hemanth, and Anja Nohe. Journal of Developmental Biology 3, no. 4 (December 2015): 177–92. https://doi.org/10.3390/jdb3040177.
[11] Lugo, James P., Zainulabedin M. Saiyed, Francis C. Lau, Jhanna Pamela L. Molina, Michael N. Pakdaman, Arya Nick Shamie, and Jay K. Udani. “Undenatured Type II Collagen (UC-II®) for Joint Support: A Randomized, Double-Blind, Placebo-Controlled Study in Healthy Volunteers.” Journal of the International Society of Sports Nutrition 10, no. 1 (October 24, 2013): 48. https://doi.org/10.1186/1550-2783-10-48.
[12] Lopez, Hector L., Tim N. Ziegenfuss, and Joosang Park. “Evaluation of the Effects of BioCell Collagen, a Novel Cartilage Extract, on Connective Tissue Support and Functional Recovery From Exercise.” Integrative Medicine: A Clinician’s Journal 14, no. 3 (June 2015): 30–38.
[13] Marone, Palma Ann, Francis C. Lau, Ramesh C. Gupta, Manashi Bagchi, and Debasis Bagchi. “Safety and Toxicological Evaluation of Undenatured Type II Collagen.” Toxicology Mechanisms and Methods 20, no. 4 (May 2010): 175–89. https://doi.org/10.3109/15376511003646440.
[14] Benito-Ruiz, P., M. M. Camacho-Zambrano, J. N. Carrillo-Arcentales, M. A. Mestanza-Peralta, C. A. Vallejo-Flores, S. V. Vargas-López, R. A. Villacís-Tamayo, and L. A. Zurita-Gavilanes. “A Randomized Controlled Trial on the Efficacy and Safety of a Food Ingredient, Collagen Hydrolysate, for Improving Joint Comfort.” International Journal of Food Sciences and Nutrition 60 Suppl 2 (2009): 99–113. https://doi.org/10.1080/09637480802498820.
Collagen is the most abundant protein found in the human body. It is a foundation of support for your connective tissues. There are many types of collagen in the body, but type II collagen specifically impacts your joint health.
Along with normal wear and tear, the production of collagen drops as you age. This reduction impacts the health of your joints and even your ability to heal from injuries.[1]
As a result, the interest in type II collagen supplementation continues to grow. Intake of type II collagen may help maintain the body’s collagen levels, making it an ideal supplement to support joint health and mobility.
Collagen is found all over the body, where it provides structure, foundation, cushion, and support to connective tissue.[2] It is a strong protein (often described as strong as steel) that forms flexible connective tissues throughout the body, such as skin and cartilage.
It acts as a foundation of support, providing strength and elasticity to the skin, ligaments, tendons, cartilage, and other tissues.
There are more than sixteen types of collagen in your body, but type II collagen is the most critical type for your joint health.
Type II collagen is found in the lining of joints. It is the most common type found in cartilage and synovial fluid, which lubricates our joints.[3] Aside from your cartilage, it’s also found in your eyes and spinal cord.
Hyaline cartilage, the most common type of cartilage found at the ends of your bones in the joints and ribs, is made up of type II collagen.[4] Cartilage is key for shock absorption for your joints, as well as strength and flexibility. It keeps your joints supple and able to bounce back from impact.[5]
As mentioned, type II collagen naturally decreases with age. It’s also impacted by normal wear and tear, especially with overuse. 3 Certain joint-related health conditions can also cause symptoms of discomfort, stiffness, or swelling that affect joint function and can even lead to irreversible joint damage. However, supplementing with type II collagen may help improve symptoms and support a better quality of life.
Inflammation is a normal part of the body’s healing process. If you have an injury, inflammatory molecules in the body respond quickly to recruit the immune cells needed for repair.[6]
However, in certain situations, as seen with many joint conditions, the inflammatory signals stay on without a return to a normal, healthy state of balance in the body. This upregulation of the inflammatory immune response can lead to discomfort, swelling, stiffness, and even a loss of structural integrity in your joints.
Supplementing with type II collagen may provide relief from occasional discomfort caused by a wide range of conditions that cause inflammation in the area around a joint. Supplemental collagen has been well studied for its contributions to joint health.
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In a joint health study of more than 400 people, type II collagen supplementation helped support improvements in occasional discomfort, swelling, stiffness, and joint function.[7]
Similar results have been seen in other studies that focused primarily on knee function and discomfort. One smaller study found that collagen supplementation supported healthy joint function and mobility that impacted a person’s ability to participate in daily activities.[8] And yet another study found that type II collagen supplements helped with knee discomfort and stiffness.[9] It also helped participants walk or stand for more extended periods before they felt soreness.
Beyond supporting the symptoms of occasional joint discomfort, type II collagen supplements may support increases in chondrocytes. Chondrocytes are the cells responsible for the formation of cartilage.[10] This may be one way type II collagen can help repair cartilage loss at sites where it has been worn away by the progression of certain joint conditions.
One study found that collagen helped improve knee range of motion and allowed the subjects to exercise longer before noting any discomfort.[11] Another study examining healthy, physically active individuals resulted in improvements in joint function and comfort.[12]
Food sources of type II collagen include bone broth, gelatin, fish with the skin, and other animal proteins. However, these food sources typically don’t provide enough to be considered a significant source for joint health support.
Supplemental type II collagen usually comes in two forms: undenatured or hydrolyzed. Undenatured means that the collagen remains intact, which appears to be more effective for joint health than denatured collagen that has been broken down until smaller units.[13] Hydrolyzed means that the collagen has been slightly broken down to support absorption but still provides benefit.[14]
Type II collagen can be taken either orally or topically, depending on what type of support you are looking for and how it affects your joints. The supplement comes in a variety of forms, including capsules, tablets, or powders you can add to smoothies or shakes
Type II collagen may help you maintain healthy joints as you age while addressing any discomfort. If you’re looking for a natural way to support your joint health, it may be worth considering type II collagen supplements into your daily routine to promote joint health over time.
It is worth noting that these supplements should be used in combination with other treatment options as directed by your health care practitioner; however, based on the research adding them can be an effective way to support your body’s natural healing properties.
Disclaimer: The information is for general education purposes only. These therapies are not substitutions for standard medical care and are not meant to be used by a patient alone. The Company assumes no liability for the author’s information, whether conveyed verbally or in these materials. All presentations represent the opinions of the author and do not represent the position or the opinion of the Company. Reference by the author to any specific product, process, or service by trade name, trademark, or manufacturer does not constitute or imply endorsement or recommendation by the Company.
Reference
[1] Varani, James, Michael K. Dame, Laure Rittie, Suzanne E.G. Fligiel, Sewon Kang, Gary J. Fisher, and John J. Voorhees. “Decreased Collagen Production in Chronologically Aged Skin.” The American Journal of Pathology 168, no. 6 (June 2006): 1861–68. https://doi.org/10.2353/ajpath.2006.051302.
[2] Lodish, Harvey, Arnold Berk, S. Lawrence Zipursky, Paul Matsudaira, David Baltimore, and James Darnell. “Collagen: The Fibrous Proteins of the Matrix.” Molecular Cell Biology. 4th Edition, 2000. https://www.ncbi.nlm.nih.gov/books/NBK21582/.
[3] Poole, A. R., M. Kobayashi, T. Yasuda, S. Laverty, F. Mwale, T. Kojima, T. Sakai, et al. 61, no. suppl 2 (November 1, 2002): ii78–81. https://doi.org/10.1136/ard.61.suppl_2.ii78.
[4] Miosge, Nicolai, Michael Hartmann, Cyrilla Maelicke, and Rainer Herken. Histochemistry and Cell Biology 122, no. 3 (September 1, 2004): 229–36. https://doi.org/10.1007/s00418-004-0697-6.
[5] Encyclopedia Britannica. “Cartilage | Description, Anatomy, & Function.” Accessed June 13, 2021. https://www.britannica.com/science/cartilage.
[6] Koh, Timothy J., and Luisa Ann DiPietro. “Inflammation and Wound Healing: The Role of the Macrophage.” Expert Reviews in Molecular Medicine 13 (July 11, 2011): e23. https://doi.org/10.1017/S1462399411001943.
[7] Wei, Wei, Ling-Ling Zhang, Jian-Hua Xu, Feng Xiao, Chun-De Bao, Li-Qing Ni, Xing-Fu Li, et al. 11, no. 6 (December 1, 2009): R180. https://doi.org/10.1186/ar2870.
[8] Bakilan, Fulya, Onur Armagan, Merih Ozgen, Funda Tascioglu, Ozge Bolluk, and Ozkan Alatas. The Eurasian Journal of Medicine 48, no. 2 (June 2016): 95–101. https://doi.org/10.5152/eurasianjmed.2015.15030.
[9] Lugo, James P., Zainulabedin M. Saiyed, and Nancy E. Lane. Nutrition Journal 15, no. 1 (January 29, 2016): 14. https://doi.org/10.1186/s12937-016-0130-8.
[10] Akkiraju, Hemanth, and Anja Nohe. Journal of Developmental Biology 3, no. 4 (December 2015): 177–92. https://doi.org/10.3390/jdb3040177.
[11] Lugo, James P., Zainulabedin M. Saiyed, Francis C. Lau, Jhanna Pamela L. Molina, Michael N. Pakdaman, Arya Nick Shamie, and Jay K. Udani. “Undenatured Type II Collagen (UC-II®) for Joint Support: A Randomized, Double-Blind, Placebo-Controlled Study in Healthy Volunteers.” Journal of the International Society of Sports Nutrition 10, no. 1 (October 24, 2013): 48. https://doi.org/10.1186/1550-2783-10-48.
[12] Lopez, Hector L., Tim N. Ziegenfuss, and Joosang Park. “Evaluation of the Effects of BioCell Collagen, a Novel Cartilage Extract, on Connective Tissue Support and Functional Recovery From Exercise.” Integrative Medicine: A Clinician’s Journal 14, no. 3 (June 2015): 30–38.
[13] Marone, Palma Ann, Francis C. Lau, Ramesh C. Gupta, Manashi Bagchi, and Debasis Bagchi. “Safety and Toxicological Evaluation of Undenatured Type II Collagen.” Toxicology Mechanisms and Methods 20, no. 4 (May 2010): 175–89. https://doi.org/10.3109/15376511003646440.
[14] Benito-Ruiz, P., M. M. Camacho-Zambrano, J. N. Carrillo-Arcentales, M. A. Mestanza-Peralta, C. A. Vallejo-Flores, S. V. Vargas-López, R. A. Villacís-Tamayo, and L. A. Zurita-Gavilanes. “A Randomized Controlled Trial on the Efficacy and Safety of a Food Ingredient, Collagen Hydrolysate, for Improving Joint Comfort.” International Journal of Food Sciences and Nutrition 60 Suppl 2 (2009): 99–113. https://doi.org/10.1080/09637480802498820.