Collagen supplements have become one of the wellness industry’s most popular products, promoting everything from younger-looking skin to stronger joints and better athletic performance. Currently, the largest review of research conducted to date suggests that some of those claims are supported by evidence, while others are not.
Published in Cosmetic Surgery Journal Open Forumthe new study combines results from 16 systematic reviews, 113 randomized controlled trials, and nearly 8,000 participants from around the world. Researchers have found that while collagen supplementation may have measurable benefits for skin health and osteoarthritis symptoms, it has little benefit when it comes to improving sports performance.
Biggest Review of Collagen Supplements Ever
The study was led by scientists at Anglia Ruskin University (ARU) and carried out what is billed as the first integrated meta-analysis and meta-regression across all major health areas relevant to collagen supplementation.
By looking at this large body of evidence together, the team was able to identify patterns related to both dose and duration of use. The analysis found that people who took collagen for a long period of time tended to have greater improvements in skin hydration and elasticity. Long-term supplementation in patients with osteoarthritis was also associated with reduced pain and stiffness.
Benefits for skin health and healthy aging
In addition to skin and joint health benefits, collagen supplementation was also associated with modest improvements in muscle mass, muscle structure, and tendon structure. According to the researchers, these findings provide further support for collagen’s potential role in healthy aging.
The results suggest that collagen may help maintain certain aspects of musculoskeletal health over the long term, but the benefits were generally modest rather than dramatic.
There is little evidence that sports performance improves.
Despite widespread marketing claims aimed at athletes and fitness enthusiasts, this review found little evidence that collagen improves athletic performance or recovery.
The researchers found no meaningful benefits for post-exercise muscle recovery, muscle soreness, or tendon mechanical properties. As a result, the authors caution against viewing collagen as a quick-fix solution for improving athletic performance.
Different outcomes for metabolic and oral health
The researchers also looked at studies that looked at 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 mixed or inconclusive, with limited strong evidence that collagen significantly improves metabolic health, periodontal disease, or cosmetic outcomes in dentistry.
The researchers also noted that new clinical trials tend to have stronger findings in some areas, which may reflect advances in collagen formulations and improvements in study design and quality.
Researchers demand higher quality research
Lee Smith, professor of public health at Anglia Ruskin University (ARU) and co-author of the study, said: “This study represents the strongest body of evidence for collagen supplementation to date.”
“Collagen is not a panacea, but when used consistently over a long period of time, it has reliable effects, especially on skin and osteoarthritis. Our findings demonstrate clear benefits in key areas of healthy aging, while also dispelling some of the misconceptions surrounding the use of collagen.”
“This study represents an important step toward more informed public guidance and better designed future studies. More high-quality clinical trials are needed, including studies examining long-term health outcomes, optimal dosing, and differences between collagen sources.”
This research was carried out in collaboration with Professor Smith from ARU and Dr Roshan Ravindran from KLNIK.
