Collagen supplements have become one of the most popular products in the wellness industry, promoted for everything from younger-looking skin to stronger joints and better athletic performance. Now, the largest review of research conducted so far suggests that some of those claims are backed by evidence, while others are not.
Published in the Aesthetic Surgery Journal Open Forum, the new study combined findings from 16 systematic reviews, 113 randomized controlled trials, and nearly 8,000 participants from around the world. Researchers found that collagen supplementation can provide measurable benefits for skin health and osteoarthritis symptoms, but offers little help when it comes to boosting sports performance.
Largest Review of Collagen Supplements to Date
The research was led by scientists at Anglia Ruskin University (ARU), who carried out what they describe as the first integrated meta-analysis and meta-regression spanning all major health areas linked to collagen supplementation.
By examining such a large body of evidence together, the team was able to identify patterns related to both dosage and duration of use. The analysis showed that people who took collagen for longer periods tended to experience greater improvements in skin hydration and elasticity. Longer supplementation was also associated with reduced pain and stiffness among people with osteoarthritis.
Benefits for Skin Health and Healthy Aging
In addition to its effects on skin and joint health, collagen supplementation was linked to modest improvements in muscle mass, muscle structure, and tendon structure. According to the researchers, these findings provide additional support for collagen’s potential role in healthy aging.
The results suggest that collagen may help maintain certain aspects of musculoskeletal health over time, although the benefits were generally moderate rather than dramatic.
Little Evidence for Sports Performance Gains
Despite widespread marketing claims aimed at athletes and fitness enthusiasts, the review found little evidence that collagen improves exercise performance or recovery.
Researchers found no meaningful benefits for post-exercise muscle recovery, muscle soreness, or the mechanical properties of tendons. As a result, the authors caution against viewing collagen as a quick solution for enhancing athletic performance.
Mixed Results for Metabolic and Oral Health
The team also reviewed studies examining collagen’s effects on oral health and cardiometabolic measures such as cholesterol, blood pressure, and blood sugar levels.
In these areas, the evidence was less convincing. Results were either mixed or inconclusive, and there was limited strong evidence showing that collagen significantly improves metabolic health, gum disease, or cosmetic outcomes in dentistry.
Researchers also noted that newer clinical trials have tended to produce stronger findings in some areas, which may reflect advances in collagen formulations as well as improvements in study design and research quality.
Researchers Call for More High Quality Studies
Lee Smith, Professor of Public Health at Anglia Ruskin University (ARU) and co author of the study, said: “This study brings together the strongest evidence to date on collagen supplementation.
“Collagen is not a cure all, but it does have credible benefits when used consistently over time, particularly for skin and osteoarthritis. Our findings show clear benefits in key areas of healthy ageing, while also dispelling some of the myths surrounding its use.
“This study marks an important step towards more informed public guidance and better designed future research. We need more high-quality clinical trials, including research examining long term health outcomes, optimal dosing and differences between collagen sources.”
The study was conducted through a collaboration between Professor Smith of ARU and Dr. Roshan Ravindran of KLNIK.