How we rate
“Strong” = several concordant meta-analyses or systematic reviews. “Moderate” = one synthesis, or several controlled trials. “Limited” = early trials only. The rating is about the quality of the studies, not about how useful the supplement is.
Collagen
The structural protein of skin, tendons and joints, studied in the form of peptides for joint comfort.
Benefits
- Combined with exercise, reduces joint pain and improves joint mobility (systematic review of 15 randomized trials)
- Combined with weight training, increases Achilles tendon thickness more over 14 weeks: +11% in cross-sectional area versus +4.7% with placebo, at 5 g per day
- Improves skin hydration, wrinkles and elasticity compared to placebo, at 1 g per day for 12 weeks (double-blind randomized trial, 64 people)
Precautions
Incomplete protein: does not replace a complete protein source (whey, egg, meat). Animal origin (bovine or marine). In the tendon trial, tendon stiffness and strength progressed just as much under placebo as with collagen.
Recommended dosage
15 g of collagen peptides per day in most trials with weight training; 1 to 10 g for the skin, 5 g for the bones.
How to take it
- For muscle and physique: 15 g per day in most trials, always with resistance training.
- For the skin: lower doses, from 1 to 10 g per day, for 8 to 12 weeks.
- For bones: 5 g per day for 12 months increased bone density in postmenopausal women.
- For tendons: 5 to 10 g per day for several months thickened or stiffened the Achilles tendon.
- Not a replacement for your protein: at equal protein dose, adding collagen to whey changed nothing for recovery, and 30 g per day did not increase muscle protein synthesis.
- In the evening: 15 g before bed reduced night awakenings in athletes who slept poorly, without lengthening sleep.
Did you know?
Supplementation with collagen peptides combined with resistance training increases lean body mass, but not muscle fibre size, suggesting an adaptation of the connective tissues.
What the studies say
This meta-analysis studied the long-term effects of collagen peptide supplementation combined with regular physical training on various aspects of musculoskeletal health. It reveals significant improvements in lean mass, tendon morphology, muscle mass, and maximal strength. Furthermore, better recovery following exercise-induced muscle damage was observed.
Bischof K, Moitzi AM, Stafilidis S, König D. — Sports medicine (Auckland, N.Z.) (2024) — View the source study
For information only: not a substitute for medical advice. Dietary supplements are not a replacement for a varied, balanced diet. Learn more