I have been asked a few time this year about collagen supplements to aid recovery from injury.
We mostly hear about collagen in the media for it’s potential anti-aging benefits for our skin (see BBC news article). My interest however is the research and evidence on collagen for our musculoskeletal system, so for our bones, tendons, ligaments, muscles, cartilage and fascia, and hence the potential impact of supplementing for our joint health, bone health and muscular strength and repair.
First of all what is collagen?
Collagen is the most abdundant protein in our bodies, making up about 30% of the body’s total protein content. There are many different types of collagen proteins, Type 1 is the most abdundant and is a structural fiber protein providing strength, elasticity and transmits force between fibres. Collagen Type 1 is synthesized by fibroblasts found predominalty in fascia, tendons and ligaments and osteblasts in bones.
Why is Collagen important?
The strength and durability of our bones and soft tissues is largely down to the collagen content in the body and is therefore important in the role of joint health, muscle recovery, bone strength and ligament and tendon support.
Do we have enough Collagen?
A well-balanced diet gives our bodies the raw ingredients it needs to naturally help it make collagen.
Our collagen supply naturally starts to decrease, on average around 1% a year, from our mid to late 20s and the speed of decline can be influenced by diet, stress levels, our skin sun exposure as examples.
So the big question can Collagen supplements “help” our Musculoskeletal system?
There have been many industry-funded studies however in short, the studies that did not receive funding from pharmaceutical companies reveal NO conclusive clinical evidence to support the use of collagen supplements.
The most recent piece of research I read (1) was a systematic review published this year which analysed existing studies focused on type 1 hydrolysed collagen (which means it is an easy substance for the body to absorb). The overall conclusions were inconclusive but the authors did note that there were more favourable results for joint health (generally pain levels) and bone health (density particularly), and this is consistent other articles and broader comments I have read. Whereas the beneficial results were less evident for muscular strength and repair.
The results from this research showed:
For bone health beneficial outcomes noted were mostly about aiding the increase of bone mass density (BMD) which is relevant to mitigating osteopenia and osteporosis.
For joints beneficial outcomes included reduction in joint pain and increased mobility, suggesting that collagen could have anti-inflammatory properties.
For muscles - particularly muscle strength and recovery whilst there was some beneficial evidence there was no overall trend that demonstrated collagen supplementation increased protein synthesis, which is how our muscles, tendons, ligaments, fascia repair and gain strength.
So, to summarise there is NO conclusive clinical evidence that collagen supplementation is beneficial for joint, bone and soft tissue health.
However this could be said for a number of things that we try, like and find good and useful for us. Supplementation is always a personal choice.
Any comments or question please get in touch.
Nicky Holbrook
October 2025
www.orthopedicreviews.openmedicalpublishing.org/article/129086-the-effects-of-type-i-collagen-hydrolysate-supplementation-on-bones-muscles-and-joints-a-systematic-review