Despite its reputation, collagen supplementation allows a lot to be desirable.
Last update on September 3 2025
Collagen is a popular fitness supplement that is offered for its health, recovery and skin benefits. But are all an advertising campaign? Most recent surveys show that collagen may not respond to the claims that permeate the world of gymnastics. Dr. Layne Norton, Ph.D. In nutrition sciences, the doubts of the value of collagen.
Collagen supplementation looks like fraud. I’m thinking.
-Dr. Norton
How does collagen work
Collagen is the most abundant protein in the human body, helping to synthesize the skin, bones, tendons, joints and cartilage. There are at least 16 types, but types I, II and III are closely linked to the physical condition and health of the joints/skin.
- Type I: Skin, tendons, bones
- Type II: Joint cartilage
- Type III: Skin, blood vessels
There are four main ways in which collagen works in the body:
- Structural Support: Collagen fibers form a network that supports connective tissues, resists stretched and maintains shape.
- Common Health: Collagen, part of the cartilage, pillows from impact and friction during movement.
- Skin and tissue repair: Collagen contributes to skin elasticity and wound healing.
- Amino acids: Collagen provides amino acids such as glycine, proline and hydroxyproline that the body can use to make collagen.
Note of the author: Barbend content is intended to be informative but should not be taken as medical advice. Opinions and articles on this site are not intended for use as a diagnosis, prevention and/or treatment of health problems. Speaking to your doctor before starting a new gym, nutrition and/or routine supplement is always a good idea.
Unpacking advertising campaign
To separate the event from marketing, a randomized controlled test 2023 from 2023 Medicine and Science in Sport and Exercise It examines how collagen supplementation affects the synthesis of connective muscle protein after exercise.
Findings have shown that swallowing collagen during recovery did not increase connective tissue protein synthesissuggesting that it may not enhance muscles and tendon to repair how certain supplements claim. (1;
If muscles and connective tissue do not benefit, what about the skin? New evidence shows that collagen may not help hydrate the skin, elasticity or wrinkles. A meta-analysis of 2025 23 randomized controlled tests, including 1,474 participants, found improvements only in studies funded by a pharmacist. On the contrary, research not funded by pharmaceutical companies did not mention significant benefits. (2;
Excluding external studies, collagen supplements have not shown significant improvements in wrinkles, hydration or elasticity.
-Dr. Norton
Collagen against whey protein
Collagen exchange for whey protein may be the right movement for strength, vitality and muscle building. Whey protein steadily exceeds collagen in head comparisons for hypertrophy. (3;
Research has not shown significant differences between whey and collagen to stimulate connective tissue synthesis, making collagen the lower choice for those looking for muscle or recovery benefits. (4) (5;
“Collagen literally has the worst amino acid profile of any source of protein on the market,” Dr. Norton said. “They are irrational low in basal amino acids, especially the amino acids of the branch chain and leucine, which stimulate the synthesis of muscle proteins.”
Final thoughts
Everyone wants an advantage in education, but high quality research shows that the effects of collagen on muscle and connective tissue are inconsistent. Its actual impact on muscle growth, recovery and skin health seems limited, leaving its effective questionable.
More in the survey
References
- Aussieker T, Hilkens L, Holwerda AM, Fuchs CJ, Houben LHP, Senden JM, Van Dijk JW, Snijders T, Van Loon LJC. Collagen protein ingestion during exercise recovery does not increase the percentages of synthesis of connective protein muscle. Med Sci Sports Exins. 2023 Oct 1, 55 (10): 1792-1802. DOI: 10.1249/MSS.000000000000003214. EPUB 2023 May 19th. PMID: 37202878; PMCID: PMC10487367.
- Myung SK, Park Y. Effects of collagen supplements on skin aging: a systematic review and meta-analysis of randomized tests. Am J Med. 2025 SEP, 138 (9): 1264-1277. DOI: 10.1016/J.AMJMED.2025.04.034. EPUB 2025 May 3. PMID: 40324552.
- Jacinto JL, Nunes JP, Gorissen Shm, Capel DMG, Bernardes AG, Ribeiro AS, Cyrino Es, Phillips SM, Aguiar AF. Completion of whey protein is superior to collagen peptides that match leucine to increase muscle thickness during a 10 -week resistance training program to uninitiated young adults. Int J Sport Nutr Asist Metab. May 2022 1; 32 (3): 133-143. DOI: 10.1123/IJSNEM.2021-0265. EPUB 2022 Jan 17. PMID: 35042187.
- Kirmse M, Lottmann TM, Volk Nr, De Marées M, Holwerda AM, Van Loon LJC, Platen P. Completion of collagen peptide during training does not further increase connective tissue synthesis rates. Med Sci Sports Exins. 2024 Dec 1, 56 (12): 2296-2304. DOI: 10.1249/MSS.0000000000003519. EPUB 2024 JUL 31. PMID: 39086044.
- Oikawa Sy, Kamal MJ, Webb EK, McGLory C, Baker SK, Phillips SM. Whey protein but not collagen peptides stimulate the acute and long -term synthesis of muscle proteins with and without resistance to healthy older women: a randomized controlled test. Am J Clin Nutr. March 2020 1, 111 (3): 708-718. DOI: 10.1093/AJCN/NQZ332. Erratum in: am J Clin Nutr. December 2020, 10, 112 (6): 1656. DOI: 10.1093/AJCN/NQAA275. PMID: 31919527; PMCID: PMC7049534.
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