Protein: An Introduction
The most common questions we get asked regarding nutrition for joints and muscles revolve around protein: What is it? What’s the best one to take? How much do we need?
This blog dives into one of the most essential yet often overlooked proteins in the body: collagen. While many people associate protein with muscle growth, collagen plays a key role in keeping our joints cushioned, ligaments strong, and muscles resilient. Whether you're dealing with joint stiffness, want to improve mobility, or are simply looking to support healthy ageing, understanding collagen can be a game-changer.
What is Protein?
Protein is a macronutrient that your body needs to build and repair tissues. It’s made up of amino acids, which are crucial for muscle growth, enzyme production, immune function and hormone regulation.
When it comes to musculoskeletal health, protein is vital. It strengthens muscles, supports the repair of cartilage, and maintains the connective tissues that help us move freely.
Types of Protein:
Different protein types serve different purposes in the body. Here are a few key ones to know:
- Whey Protein: A fast-digesting protein commonly used for muscle recovery and sports performance. Found in dairy-based supplements.
- Casein Protein: A slow-digesting dairy protein that supports muscle maintenance over time, often used at night.
- Plant-Based Proteins: Sourced from peas, rice and soy. Suitable for vegans and vegetarians, but often lower in certain essential amino acids.
- Collagen Protein: Supports joints, skin, ligaments, and bones. Unlike other proteins, collagen is rich in glycine, proline, and hydroxyproline, which are key to connective tissue repair.
Each type of protein has a unique amino acid profile and purpose, and for joint and tissue health, collagen stands out as particularly beneficial.
A Closer Look At Collagen
Collagen is the most abundant protein in the human body, accounting for approximately 30% of the body's total protein content. It plays a vital role in preserving the structural integrity of connecting tissues, including the skin, tendons, ligaments, and cartilage. When it comes to joint and muscle health, collagen contributes significantly to strength, flexibility, and resilience - supporting smooth, comfortable movement and overall mobility.
However, the body's natural collagen production begin to decline as early as the mid-20s, with a more pronounced decrease occurring by the time we hit our 50s. This gradual reduction can lead to joint stiffness and diminished muscle tone.
The Benefits of Collagen:
Collagen is especially beneficial for:
- Joint support: Type II collagen forms the cartilage that cushions joints
- Muscle regeneration: Type I and III collagen contribute to muscle fibre strength and elasticity, aiding recovery post-exercise
- Tendon and ligament resilience: Collagen provides structure and stretch, reducing injury risk and improving performance
How Can I Take Collagen?
There are two main ways to increase your collagen intake: through your diet and through targeted supplements. Both methods can be effective, especially when paired with nutrients like vitamin C, zinc, and amino acids that support collagen synthesis.
The Collagen Diet:
Foods naturally rich in collagen or the nutrients that promote its production include:
- Bone broth - slow-simmered bones release collagen into the broth
- Chicken skin and fish skin are especially good sources of Type I collagen
- Egg whites contain glycine and proline, key amino acids in collagen formation
- Vitamin C-rich fruits like oranges, kiwi, and strawberries
- Leafy greens and seeds contain supporting minerals like zinc and copper
While a nutrient-rich diet is a great foundation, natural collagen from food can be harder to measure and absorb compared to supplements.
Collagen Supplements:
Hydrolysed collagen peptides are one of the most effective and bioavailable ways to boost collagen levels. These broken-down protein chains are easier for the body to absorb and use.
Studies show that collagen supplementation can enhance joint support, manage stiffness and flexibility, and promote muscle healing.
Napiers Swiss Collagen
Napiers Swiss Collagen is a premium-grade supplement designed to support your joints, muscles and everyday vitality. It provides a pure, hydrolysed Type I and III collagen peptides, sustainably sourced from grass-fed Swiss cattle. With a neutral taste and no additives, it mixes seamlessly into hot or cold drinks, making it ideal for everyday use.
Frequently Asked Questions
Is it good to take collagen everyday?
Yes, daily collagen supplementation is safe and beneficial for most people. It supports consistent collagen synthesis in the body, especially when taken over several weeks or months.
How much collagen should I take everyday?
We recommend taking 5-10g of collagen daily to support your joints and maintain muscle mass.
What happens to the body when you start taking collagen?
You may notice improvements in joint comfort, and recovery from exercise. Benefits can appear within 4–12 weeks depending on the dose and your body's collagen needs.
What to avoid when taking collagen?
Avoid excess sugar and ultra-processed foods, as they can interfere with collagen production. It’s also wise to limit alcohol and ensure adequate vitamin C intake to support synthesis.
Support your skin, joints, and everyday vitality with Napiers Swiss Collagen — a pure, premium supplement made to fit seamlessly into your daily life.
