The most comprehensive study to date into the health effects of collagen supplements found benefits for skin health and significant relief from osteoarthritis symptoms – but no meaningful improvements in sports performance.
Collagen supplements have surged in popularity in recent years, driven by claims relating to anti ageing, beauty and wellbeing. The new umbrella review, published in the Aesthetic Surgery Journal Open Forum, brings together evidence from 16 systematic reviews, 113 randomised controlled trials and almost 8,000 participants around the world.
The research team from Anglia Ruskin University (ARU), carried out the first integrated meta-analysis and meta-regression across all major health domains associated with collagen intake.
This allowed the researchers to identify dose-dependent and duration-dependent effects, revealing for example that longer supplementation is linked with greater improvements in skin elasticity and hydration and osteoarthritis outcomes, including reduced pain and stiffness.
The study also identified modest benefits for muscle mass, muscle architecture and tendon structure, offering further support for the role of collagen in healthy ageing.
However, the research found no meaningful improvements in post-exercise muscle recovery, soreness or tendon mechanical properties, suggesting that collagen should not be viewed as a fast-acting sports performance supplement.
The researchers examined evidence relating to oral health and cardiometabolic indicators such as cholesterol, blood pressure and blood sugar. In these areas, results were mixed or inconclusive, with little strong evidence that collagen meaningfully improves metabolic health, gum disease or aesthetic outcomes in dentistry.
The study also highlights how more recent trials have produced stronger results in some areas, reflecting improvements in product formulation and research quality.
Lee Smith , Professor of Public Health at Anglia Ruskin University (ARU) and co author of the study, said: "This study brings together the strongest evidence to date on collagen supplementation.
"Collagen is not a cure all, but it does have credible benefits when used consistently over time, particularly for skin and osteoarthritis. Our findings show clear benefits in key areas of healthy ageing, while also dispelling some of the myths surrounding its use.
"This study marks an important step towards more informed public guidance and better designed future research. We need more high-quality clinical trials, including research examining long term health outcomes, optimal dosing and differences between collagen sources."
The study was a collaboration between Professor Smith of ARU and Dr Roshan Ravindran of KLNIK.
