Enhancing Movement, Mobility and Recovery: The Essential Role of Collagen

The Joy of Movement

In the tapestry of a healthy life, movement, mobility and recovery create the foundations of an active and ‘brave’ lifestyle. These components are foundational to not only pursuing fitness goals but also engaging in all the activities that bring joy and fulfilment to our lives. Whether it's the freedom found in a morning run, the expression of a dance routine, or the peace of a yoga flow, movement in its many forms is a celebration of life's potential. Yet, as we navigate through the different stages of life, maintaining these vital aspects of our well-being becomes increasingly challenging.

Joint Health, the Unsung Hero of Movement

When it comes to being active, we often think about the importance of muscular and cardiovascular health but physical activities hinge on our joints. These unsung heroes of an active life are often taken for granted until we start experiencing discomfort or pain. Joints are pivotal junctions in our body that do more than just connect bone to bone; they enable the fluidity and grace of motion that carry us through our days. From the simple act of walking to lifting a child, tending to a garden, or caring for a loved one, joint health is the silent foundation upon which our daily lives are built.

The importance of maintaining supple, healthy joints is also a critical factor in evading injuries that can lead to a prolonged hiatus from activities we love. From sprains and strains to more severe injuries like ligament tears or dislocations, these can sideline our ability to engage fully in life and take their toll on our mental health. Across our lifetime, our joints bear the testament of years of use, meaning aches and pains are a reality for so many of us. We’re calling for a redefinition of joint health, as a cornerstone of healthy movement and a positive ageing journey.

Nutrition for Movement, Mobility and Recovery

The nexus between nutrition and movement, mobility and recovery is multifaceted, extending beyond fueling our daily activities to also encompassing recovery and repair.

At the core of nutrition for an active life are the macronutrients: proteins, carbohydrates, and fats. Carbohydrates serve as a primary source of energy, fueling our muscles during daily activities, endurance exercises and intense bursts of activity. Sufficient energy is not only crucial for fuelling activities but also for supporting key recovery processes post-exercise and our ability to adapt to training interventions without excessive fatigue.

Proteins are fundamental for the repair and maintenance of our tissues. As the building blocks of our body, proteins are composed of amino acids, which are essential for the repair, maintenance, and growth of muscle tissues. After engaging in any form of physical activity, from light exercises to high-intensity training, our muscles undergo wear and tear. Protein steps in to repair these micro-tears, facilitating muscle recovery and growth. This is especially important as we age. The natural decline in collagen production, a key protein in our body, can also stiffen joints and increase injury risks, limiting our ability to engage fully in life which has downstream consequences for our physical and mental health.

Healthy fats like omega-3 fatty acids play multiple important roles in our physical activity as well as our mobility and recovery from exercise (1). For example, they contribute to maintaining healthy joints by reducing inflammation—a common precursor to joint discomfort and mobility issues. Omega 3s also promote muscle development and strength, aiding in post-exercise repair, supporting faster muscle recovery and reducing discomfort post-exercise. These essential fats become even more important to our physical abilities as we age (2).

Beyond macronutrients, certain micronutrients play critical roles in maintaining joint health, movement and recovery. Vitamin D and magnesium work in concert to support bone health and muscle function. Vitamin C serves as a cofactor for the enzymes involved in collagen production. Its antioxidant properties help protect against oxidative stress, reducing fatigue and enhancing recovery. Manganese aids in the production of collagen and other components of cartilage, crucial for joint health. Traditional herbs like Boswellia address the inflammation which often lies at the root of joint issues (3).

Collagen for an Active Life

Collagen is more than just a buzzword in health and beauty; it's the most abundant protein in our bodies, and a crucial component of our joints, including cartilage, ligaments and tendons. It's essential for giving tissues the mechanical resistance to stretching, essentially holding our body together. Up to 10% of muscle mass is also composed of collagen, highlighting its importance beyond just connective tissue to include vital roles in muscle health and overall mobility.

While collagen comes in various forms, collagen types I and II are the most prevalent in the human body. Type I is found in the skin, tendons, and bones. While famed for its beauty benefits, promoting skin elasticity and hair strength, it also plays a pivotal role in the health of bones, muscles and joints.

As we age, the natural decline in collagen production can lead to stiff joints and an increased risk of injuries. Supplementing with collagen is a scientifically-supported strategy to support an active life, especially as we age. Collagen supplementation helps movement, mobility and recovery through several mechanisms including providing the body with a good supply of specific amino acids necessary for the synthesis of new collagen including proline, glycine, hydroxyproline and lysine. More recent research points to a unique mechanism whereby the Type 1 collagen peptides, after being absorbed through the intestines, travel throughout the body reaching areas where collagen is found. These act as signals to the cells responsible for the maintenance and repair of joint tissues (fibroblasts, osteoblasts, and chondrocytes), prompting them to increase their collagen production.

Adding a highly digestible, bioavailable form of hydrolysed type 1 collagen peptides can be an efficacious and supportive way of ensuring collagen production throughout the body stays optimal. A 2021 systematic review concluded that 5–15g of type I hydrolysed collagen peptides per day appear to be beneficial in improving joint functionality and reducing joint pain (4). When combining type 1 hydrolysed collagen supplementation with resistance training over 12 weeks, it was shown that the age-related decline in muscle strength and function was offset (5). Add our highly absorbable type 1 True or Wild Collagen peptides to create a nourishing daily ritual that supports an active life.

Type II collagen, primarily located in cartilage, is the unsung hero for joint health, being a primary component of cartilage. Supplementing with type II provides a more targeted approach to joint health, helping in the repair and regeneration of cartilage, and slowing the degenerative process that leads to joint pain and stiffness (6).

A Conduit for Joyful Living

An active body is a happy body. Movement, mobility and recovery are not just about physical health; they're about joy, freedom, and engagement with life's passions. By supporting our joints and connective tissues, through a healthy diet, active lifestyle and targeted nutritional support, we can continue to pursue the activities that bring us joy. It's about living bravely and fully, with the physical foundation to support it. This practice isn't just about supplements and gym memberships; it's a commitment to cherish and care for the body that carries us through life.

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Enhancing Movement, Mobility and Recovery: The Essential Role of Collagen

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