Collagen has gained popularity in recent years as a promising supplement, with experts claiming it can improve our appearance, strength, and recovery. But a huge new review points out the advantages and less obvious benefits of using collagen. Here’s what you need to know.
New review analyzes 113 clinical trials on collagen supplements
huge new reviewComing out of Anglia Ruskin University in Cambridge, England, the study assessed claims that collagen can help with performance, anti-aging and recovery by crunching data from 16 systematic reviews, including 113 randomized trials involving 8,000 participants worldwide. “This study brings together the strongest evidence to date on collagen supplementation,” lee smith saidwho was a co-author of the review, and works as a professor of public health.
Proven Benefits of Collagen
“Collagen shows a consistent, clinically meaningful signal where connective tissue matters,” explained the second co-author, Dr. Roshan Ravindran. “Improved skin hydration and elasticity, reduced osteoarthritis pain, and modest but measurable gains in lean mass and strength.” He added, “It’s not a miracle product, but as an adjunct taken consistently it looks like a sensible, low-risk supplement for people who want to support skin, joints and muscles as they age, as long as we’re honest that the benefits are real but not universal, (as) marketing often runs ahead of the evidence.”
Why Collagen May Not Be the Performance Booster Many Athletes Expect
Despite anecdotal evidence, collagen has not been proven to be related to sports performance. While modest muscle mass gains and osteoarthritis outcomes were associated with better aging, they were not credited with making much of a difference for elite athletes.
The research found no clear evidence that collagen improved muscle recovery, pain, or mechanical problems with tendons after exercise, meaning there may be some benefit from long-term use, but using collagen as a quick-fix supplement would likely be futile.
Is collagen worth adding to your supplement stack?
While a 2025 study found that collagen does not drastically improve performance as a standalone supplement found that collagen, which is rich in glycine and proline, can supercharge the protein’s ability to penetrate connective tissues in a way that is definitely beneficial for athletes. Therefore, work continues to find out the optimal dosage for collagen, and how it may react when mixed with other nutrients and supplements.
“Collagen is not a cure-all, but it has reliable benefits when used consistently over time, particularly for skin and osteoarthritis,” Professor Smith said. “Our findings show clear benefits in key areas of healthy aging, while also dispelling some of the myths associated with its use. This study is an important step toward more informed public guidance and better-designed future research. We need more high-quality clinical trials, including research examining long-term health outcomes, optimal dosages, and differences between collagen sources.”
