Collagen supplements have been very popular for many years. Many potential benefits have been reported, but what does the science say? Do collagen supplements work?
Here's a series of blogs exploring collagen's involvement in different aspects of health. This one focuses on joint health.
The other two blogs are about SKIN HEALTH and the digestive health.
What is collagen and what does it do?
Collagen is a protein found in various types of connective tissue in the body, including cartilage, tendons, bone and skin (1)(9). It accounts for around 25 to 35% of total proteins in the human body (1)(6). This compound therefore plays an important role in the structure of tissues, ensuring their rigidity and integrity, as in the case of skin and bone (6). As collagen begins to break down with age, a number of studies have focused on the benefits of supplements of collagen on health (2).
Collagen and joint health
Benefits of supplements
Some studies suggest that collagen supplements may help to improve the symptoms of’osteoarthritis and reduce general joint pain (2). However, the benefits observed seem to vary according to the research.
In fact, a number of studies have reported the benefits of collagen supplements in cases of’knee osteoarthritis (3)(7). A systematic review and meta-analysis of 11 randomized controlled trials (the most robust studies) involving 870 participants reports benefits of the supplement in this context (7). Results show a significant improvement in function and pain in knee osteoarthritis with the collagen supplement (vs. control group) over a period of between 10 and 48 weeks (7).
In the same vein, another meta-analysis of 4 randomized controlled studies involving 507 participants evaluated the benefits of collagen supplements during’knee osteoarthritis (3). This study reports a significant difference in pain relief between the hydrolyzed collagen and placebo (3).
On the’osteoarthritis «in general», a systematic review and meta-analysis of 7 studies of hydrolyzed collagen reports short-term pain reduction (less than 3 months), but the level of evidence is low (4). The article mentions no long-term benefit (more than 6 months) (4). Another systematic review of 8 studies including 1,187 participants reported no benefit from collagen supplements in osteoarthritis (8). In short, the efficacy of collagen supplementation in osteoarthritis «in general» is more limited (3).
Some of collagen's mechanisms of action
Current science has not established all the mechanisms behind collagen's potential benefits for joints, but here are a few.
Collagen supplements help to :
- Reduce cartilage degradation (7)
- Make available amino acids, the basic elements required for cartilage repair, synthesis and maintenance (7)
- Modulate fibroblast activity by reducing inflammation (7)
- Reduce inflammation through antioxidant activities, such as a reduction in inflammatory markers reported in in vivo studies (3)
Studies report that reducing inflammation with collagen supplements could potentially slow the progression of osteoarthritis (7).
Type of supplements
Depending on its source, molecular weight and type, collagen can be classified into two main groups: the hydrolyzed collagen and the undenatured collagen (7).
Hydrolyzed collagen (5)(7) :
- Smallest« molecule
- More easily absorbed in the small intestine
- Affects joint cartilage and has chondroprotective effects, i.e. slows collagen degradation and reduces osteoarthritis pain
Undenatured (or native) collagen (5)(7) :
- Biggest« molecule
- Not absorbed in the intestine
- Triggers a specific immune response that reduces inflammation and tissue degradation in the joints (a phenomenon known as oral tolerance)
Obviously, doses vary according to the type of collagen used. For example, studies estimate 40 mg per day for native collagen, compared with between 5 and 10 g for hydrolyzed collagen (5).
Possible side effects and contraindications
Very few, if any, side effects have been reported in studies with oral collagen supplements (2)(9). Some report an unpleasant taste, headaches or certain gastric disorders such as nausea, bloating, diarrhea and acid reflux (2)(3)(7). Of course, if you have an allergy to beef or fish, it's essential to avoid supplements containing it (1).
There appears to be no interaction with collagen supplements (9). It is important to validate with your pharmacist according to your medications and your health conditions.
Pregnancy and breastfeeding are contraindications for collagen supplements due to the lack of data demonstrating its safety during these periods (9).
Conclusion
Can collagen relieve joint pain?
Overall, studies are mixed (5). Supplements seem to help more with joint pain in a context of’knee osteoarthritis and both types of collagen seem to report benefits despite different mechanisms of action (5). In arthritis and non-specific osteoarthritis, the data are much less clear. Clearly, further studies are needed to validate the effect of both types of collagen. longer term supplement.
You'd like to know more about the right diet for inflammation, this article is for you.
References
(1) Dewi et al (2023) Exploring the Impact of Hydrolyzed Collagen Oral Supplementation on Skin Rejuvenation: A Systematic Review and Meta-Analysis. Cureus Dec 9;15(12):e50231. https://pubmed.ncbi.nlm.nih.gov/38192916/
(2) Healthline (2024) What You Need to Know About the Health Benefits of Collagen. https://www.healthline.com/nutrition/collagen-benefits
(3) Lin et al (2023) Analgesic efficacy of collagen peptide in knee osteoarthritis: a meta-analysis of randomized controlled trials. J Orthop Surg Res Sep 16;18(1):694. https://pubmed.ncbi.nlm.nih.gov/37717022/
(4) Liu et al (2018) Dietary supplements for treating osteoarthritis: a systematic review and meta-analysis. Br J Sports Med Feb;52(3):167-175. https://pubmed.ncbi.nlm.nih.gov/29018060/
(5) Martínez-Puig et al (2023) Collagen Supplementation for Joint Health: The Link between Composition and Scientific Knowledge. Nutrients Mar 8;15(6):1332. https://pubmed.ncbi.nlm.nih.gov/36986062/
(6) Sibilla et al. (2015) An Overview of the Beneficial Effects of Hydrolysed Collagen as a Nutraceutical on Skin Properties: Scientific Background and Clinical Studies. The Open Nutraceuticals Journal 8: 29-42. https://benthamopenarchives.com/contents/pdf/TONUTRAJ/TONUTRAJ-8-29.pdf
(7) Simental-Mendía et al (2025) Effect of collagen supplementation on knee osteoarthritis: an updated systematic review and meta-analysis of randomised controlled trials. Clin Exp Rheumatol Jan;43(1):126-134. https://pubmed.ncbi.nlm.nih.gov/39212129/
(8) Van Vijven et al. (2012) Symptomatic and chondroprotective treatment with collagen derivatives in osteoarthritis: a systematic review. Osteoarthritis Cartilage Aug;20(8):809-21. https://pubmed.ncbi.nlm.nih.gov/22521757/
(9) WebMD. Collagen Peptides Uses, Side Effects, and More. 2024. https://www.webmd.com/vitamins/ai/ingredientmono-1606/collagen-peptides
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