Articular cartilage has no blood vessels — it is nourished by synovial fluid, which is pushed into it by movement. Without movement, cartilage degenerates. With excessive load and no recovery, it does too. Balance is key — and most people do not have it.
How to read the numbers: Risk = what to watch out for · Fact = a finding from research or biology · Term = a key term or marker worth knowing
In the human body
Collagen is the most abundant protein in the body – roughly a third of all protein – and forms the basis of skin, tendons, bones and cartilage; the absolute amount quoted is only a rough estimate. Support its production with enough protein and vitamin C.
For articular cartilage
Type II collagen is the main structural protein of joint cartilage; supplements containing it show rather modest effects in studies. Your joints benefit most from regular movement, strengthening the muscles around them and a healthy weight.
Destroys collagen in cooking
Heat breaks down collagen's native structure – which is why undenatured type II collagen is processed gently; gelatine and hydrolysate are already denatured yet still supply amino acids. Do not add undenatured collagen capsules to hot drinks.
Collagen — the foundation of everything
Collagen makes up 30% of all the protein in the body. It is a core component of cartilage, ligaments, tendons, skin and bones. Its production declines by ~1% a year after your twenties. Until thirty, you barely notice. After forty, it starts to show.
Hydrolysed collagen (10 g a day with vitamin C) is one of the few supplement interventions with direct evidence for improving joint function. Vitamin C is essential for collagen synthesis.
Inflammation and joints
Chronic systemic inflammation accelerates cartilage degeneration. An anti-inflammatory diet, omega-3s, curcumin and movement (not overload) are the first line of joint protection. Glucosamine and chondroitin have mixed evidence — but they do work for some people.
Titanium plates and half marathons
After a serious spinal injury, I was convinced my running days were over. It turned out that with a systematic approach — strengthening the stabilisers, correct biomechanics and inflammation control — the body can compensate for far more than we thought. The titanium plates stayed. So did the half marathons.
