Regardless of its recognition, collagen supplementation leaves lots to be desired.
Ultimate up to date on December nineteenth, 2025
Collagen is a well-liked health complement, touted for its advantages for joint well being, restoration, and pores and skin. However is all of it hype? The newest analysis suggests collagen would possibly not are living as much as the claims that permeate the health global. Dr. Layne Norton, Ph.D. in Dietary Sciences, doubts collagen’s price.
Collagen supplementation looks as if a rip-off. I’m skeptical.
—Dr. Layne Norton
How Collagen Works
Collagen is probably the most plentiful protein within the human frame, serving to make up the surface, bones, tendons, ligaments, and cartilage. There are no less than 16 sorts, however sorts I, II, and III are intently tied to health and joint/pores and skin well being.
- Kind I: Pores and skin, tendons, bones
- Kind II: Cartilage
- Kind III: Pores and skin, blood vessels
There are 4 primary techniques collagen works within the frame:
- Structural Strengthen: Collagen fibers shape a community that helps connective tissues, resists stretching, and maintains form.
- Joint Well being: Collagen, a part of cartilage, cushions joints from affect and friction all through motion.
- Pores and skin & Tissue Restore: Collagen contributes to pores and skin elasticity and wound therapeutic.
- Amino Acid Provide: Collagen supplies amino acids like glycine, proline, and hydroxyproline that the frame can use to make collagen.
Editor’s observe: The content material on BarBend is supposed to be informative in nature, but it surely will have to now not be taken as scientific recommendation. The evaluations and articles in this web page aren’t supposed to be used as prognosis, prevention, and/or remedy of well being issues. Speaking on your physician sooner than starting a brand new health, dietary, and/or complement regimen is at all times a good suggestion.
Unpacking the Hype
To split reality from advertising and marketing, a 2023 randomized managed trial from Drugs & Science in Sports activities & Workout tested how collagen supplementation impacts muscle connective tissue protein synthesis after workout.
The findings confirmed that collagen ingestion all through restoration didn’t build up connective tissue protein synthesis, suggesting that it would possibly not beef up muscle and tendon restore the best way some dietary supplements declare. (1)
If muscle and connective tissue don’t get advantages, what about pores and skin? New proof signifies collagen may now not assist pores and skin hydration, elasticity, or wrinkles. A 2025 meta-analysis of 23 randomized managed trials, together with 1,474 members, discovered enhancements most effective in pharma-funded research. Against this, analysis now not funded by means of pharmaceutical firms reported no important advantages. (2)
Apart from outlier research, collagen dietary supplements confirmed no important enhancements in wrinkles, hydration, or elasticity.
—Dr. Layne Norton
Collagen vs Whey Protein
Swapping collagen for whey protein could be the fitting transfer for power, power, and muscle development. Whey protein constantly outperforms collagen in head-to-head comparisons for hypertrophy. (3)
Analysis has proven no important variations between whey and collagen for exciting connective tissue synthesis, making collagen the inferior choice for the ones in the hunt for muscle enlargement or restoration advantages. (4) (5)
“Collagen actually has the worst amino acid profile of any protein supply available on the market,” Dr. Norton asserted. “It’s absurdly low in crucial amino acids, particularly the department chain amino acids and leucine, which stimulate muscle protein synthesis.”
Ultimate Ideas
Everybody needs an edge in coaching, however high quality analysis presentations collagen’s results on muscle and connective tissue are inconsistent. Its real-world affect on muscle enlargement, restoration, and pores and skin well being seems restricted, leaving its effectiveness arguable.
Extra In Analysis
References
- Aussieker T, Hilkens L, Holwerda AM, Fuchs CJ, Houben LHP, Senden JM, VAN Dijk JW, Snijders T, VAN Loon LJC. Collagen Protein Ingestion all through Restoration from Workout Does Now not Build up Muscle Connective Protein Synthesis Charges. Med Sci Sports activities Exerc. 2023 Oct 1;55(10):1792-1802. doi: 10.1249/MSS.0000000000003214. Epub 2023 Would possibly 19. PMID: 37202878; PMCID: PMC10487367. https://pubmed.ncbi.nlm.nih.gov/37202878/
- Myung SK, Park Y. Results of Collagen Dietary supplements on Pores and skin Getting older: A Systematic Evaluate and Meta-Research of Randomized Managed Trials. Am J Med. 2025 Sep;138(9):1264-1277. doi: 10.1016/j.amjmed.2025.04.034. Epub 2025 Would possibly 3. PMID: 40324552. https://pubmed.ncbi.nlm.nih.gov/40324552/
- Jacinto JL, Nunes JP, Gorissen SHM, Capel DMG, Bernardes AG, Ribeiro AS, Cyrino ES, Phillips SM, Aguiar AF. Whey Protein Supplementation Is Awesome to Leucine-Matched Collagen Peptides to Build up Muscle Thickness Throughout a 10-Week Resistance Coaching Program in Untrained Younger Adults. Int J Recreation Nutr Exerc Metab. 2022 Would possibly 1;32(3):133-143. doi: 10.1123/ijsnem.2021-0265. Epub 2022 Jan 17. PMID: 35042187. https://pubmed.ncbi.nlm.nih.gov/35042187/
- Kirmse M, Lottmann TM, Volk NR, DE Marées M, Holwerda AM, VAN Loon LJC, Platen P. Collagen Peptide Supplementation all through Coaching Does Now not Additional Build up Connective Tissue Protein Synthesis Charges. Med Sci Sports activities Exerc. 2024 Dec 1;56(12):2296-2304. doi: 10.1249/MSS.0000000000003519. Epub 2024 Jul 31. PMID: 39086044. https://pubmed.ncbi.nlm.nih.gov/39086044/
- Oikawa SY, Kamal MJ, Webb EK, McGlory C, Baker SK, Phillips SM. Whey protein however now not collagen peptides stimulate acute and longer-term muscle protein synthesis with and with out resistance workout in wholesome older ladies: a randomized managed trial. Am J Clin Nutr. 2020 Mar 1;111(3):708-718. doi: 10.1093/ajcn/nqz332. Erratum in: Am J Clin Nutr. 2020 Dec 10;112(6):1656. doi: 10.1093/ajcn/nqaa275. PMID: 31919527; PMCID: PMC7049534. https://pubmed.ncbi.nlm.nih.gov/31919527/
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