Collagen has gained attention in recent years as a promising supplement, and experts say it can improve our appearance, strength, and recovery. But a large new review has identified both positive and negative aspects of collagen use. Here’s what you need to know.
A new review analyzes 113 clinical trials of collagen supplements
New extended reviewfrom Ruskin University in Cambridge, England, evaluated the claims that collagen can help with performance, anti-aging and regeneration by breaking down data from 16 systematic reviews, including 113 randomized trials involving 8,000 participants worldwide. “This study brings together the strongest evidence yet on collagen supplementation” said Lee Smithwho co-authored the review and serves as a professor of public health.
Proven benefits of collagen
“Collagen represents a consistent and clinically important signal in which connective tissue is important,” said co-author Dr. Roshan Ravindran. “Better skin elasticity and elasticity, less osteoarthritis pain, and modest but measurable gains in lean mass and strength.” He added, “It’s not a miracle product, but as a supplement taken regularly, it seems like a reasonable, 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 precedes the evidence.”
Why collagen can be a performance enhancer for many athletes
Despite anecdotal evidence, the case for collagen has been far from proven in relation to athletic performance. Although small increases in muscle mass and osteoarthritis outcomes were associated with better aging, they did not make much of a difference in elite athletes.
The study found no clear evidence of collagen improved muscle recovery after exercisepain or mechanical problems with tendons, meaning that while long-term use may have some benefit, using collagen as a quick-fix supplement is likely to be ineffective.
Is collagen worth adding to your supplement stash?
While collagen has not been shown to significantly improve performance as a stand-alone supplement, study 2025 found that collagen, which is rich in glycine and proline, can supplement the protein’s ability to penetrate connective tissues in a way that is certainly beneficial for athletes. So the work is now to determine the optimal amount of collagen and how it can interact when combined with other nutrients and supplements.
Professor Smith said: “Collagen is not a cure-all, but it has promising benefits when used consistently over time, particularly for skin and osteoarthritis.” “Our findings show clear benefits in key areas of healthy aging and at the same time dispel some of the myths surrounding its use. This study is an important step toward more community guidance and better-designed research. We need high-quality clinical trials, including studies of long-term health outcomes, optimal dosages, and differences between collagen sources.”
