Regardless of its status, collagen supplementation leaves loads to be desired.
Final up to date on September third, 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 latest analysis suggests collagen could not dwell as much as the claims that permeate the health world. Dr. Layne Norton, Ph.D. in Dietary Sciences, doubts collagen’s worth.
Collagen supplementation seems to be like a rip-off. I’m skeptical.
—Dr. Layne Norton
How Collagen Works
Collagen is essentially the most ample protein within the human physique, serving to make up the pores and skin, bones, tendons, ligaments, and cartilage. There are at the very least 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 foremost methods collagen works within the physique:
- Structural Assist: Collagen fibers type a community that helps connective tissues, resists stretching, and maintains form.
- Joint Well being: Collagen, a part of cartilage, cushions joints from impression and friction throughout motion.
- Pores and skin & Tissue Restore: Collagen contributes to pores and skin elasticity and wound therapeutic.
- Amino Acid Provide: Collagen gives amino acids like glycine, proline, and hydroxyproline that the physique can use to make collagen.
Editor’s be aware: The content material on BarBend is supposed to be informative in nature, but it surely shouldn’t be taken as medical recommendation. The opinions and articles on this website are usually not meant to be used as prognosis, prevention, and/or remedy of well being issues. Speaking to your physician earlier than starting a brand new health, dietary, and/or complement routine is all the time a good suggestion.
Unpacking the Hype
To separate truth from advertising, a 2023 randomized managed trial from Medication & Science in Sports activities & Train examined how collagen supplementation impacts muscle connective tissue protein synthesis after train.
The findings confirmed that collagen ingestion throughout restoration didn’t improve connective tissue protein synthesis, suggesting that it could not improve muscle and tendon restore the best way some dietary supplements declare. (1)
If muscle and connective tissue don’t profit, what about pores and skin? New proof signifies collagen won’t assist pores and skin hydration, elasticity, or wrinkles. A 2025 meta-analysis of 23 randomized managed trials, together with 1,474 individuals, discovered enhancements solely in pharma-funded research. In distinction, analysis not funded by pharmaceutical corporations reported no vital advantages. (2)
Excluding outlier research, collagen dietary supplements confirmed no vital enhancements in wrinkles, hydration, or elasticity.
—Dr. Layne Norton
Collagen vs Whey Protein
Swapping collagen for whey protein is likely to be the best transfer for energy, vitality, and muscle constructing. Whey protein constantly outperforms collagen in head-to-head comparisons for hypertrophy. (3)
Analysis has proven no vital variations between whey and collagen for exciting connective tissue synthesis, making collagen the inferior choice for these searching for muscle progress 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 important 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 exhibits collagen’s results on muscle and connective tissue are inconsistent. Its real-world impression on muscle progress, restoration, and pores and skin well being seems restricted, leaving its effectiveness debatable.
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 throughout Restoration from Train Does Not Improve Muscle Connective Protein Synthesis Charges. Med Sci Sports activities Exerc. 2023 Oct 1;55(10):1792-1802. doi: 10.1249/MSS.0000000000003214. Epub 2023 Could 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 Ageing: A Systematic Assessment and Meta-Evaluation of Randomized Managed Trials. Am J Med. 2025 Sep;138(9):1264-1277. doi: 10.1016/j.amjmed.2025.04.034. Epub 2025 Could 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 Superior to Leucine-Matched Collagen Peptides to Improve Muscle Thickness Throughout a 10-Week Resistance Coaching Program in Untrained Younger Adults. Int J Sport Nutr Exerc Metab. 2022 Could 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 throughout Coaching Does Not Additional Improve 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 not collagen peptides stimulate acute and longer-term muscle protein synthesis with and with out resistance train 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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