A major review of scientific research has found that collagen supplements may help improve skin health and reduce joint pain, particularly in people living with osteoarthritis, but they offer little evidence of boosting athletic performance as often claimed in commercial marketing.
The study was carried out by researchers at Anglia Ruskin University and published in the Aesthetic Surgery Journal Open Forum. It is described as the largest and most comprehensive analysis of collagen research to date.
The review brought together evidence from 16 systematic reviews, 113 clinical trials, and data involving nearly 8,000 participants from different parts of the world.
Researchers say the findings suggest that collagen supplements can improve skin hydration and elasticity, especially when taken consistently over a longer period.
In simple terms, people who regularly used collagen tended to have smoother, more hydrated skin than those who did not. The improvements were gradual, meaning the benefits appeared more clearly with continued use rather than short-term consumption.
The study also found that collagen may help reduce pain and stiffness in people with osteoarthritis. Many participants reported improved joint comfort, which could make everyday movement easier.
Researchers point to a possible supportive role for collagen in managing age-related joint conditions, although it is not a replacement for medical treatment.
Some modest improvements were also seen in muscle and tendon health. However, these effects were not strong enough to suggest major changes in strength or physical performance.
The researchers noted that collagen may help support general connective tissue health in the body, but its impact is limited when it comes to building muscle or enhancing physical fitness.
Despite its popularity in the fitness and wellness industry, the review found little evidence that collagen improves exercise performance. It did not significantly reduce muscle soreness after workouts, speed up recovery time, or enhance strength gains.
This challenges widespread claims that collagen is an effective supplement for athletes or people looking to improve training results.
The researchers also examined whether collagen has any clear benefits for other health areas, such as heart health, blood pressure, cholesterol levels, blood sugar control, oral health, and dental outcomes.
In these areas, the findings were mixed or unclear, with no strong or consistent evidence showing meaningful improvements.
One important conclusion from the study is that the duration of collagen use plays a role in its effects. People who took collagen supplements for longer periods tended to see better results, especially in skin hydration and osteoarthritis-related pain relief. This suggests that collagen is not a quick solution but may offer mild benefits when used consistently over time.
Professor Lee Smith of Anglia Ruskin University, one of the lead researchers, said the study helps clarify what collagen can realistically do.
“Collagen is not a cure-all, but it does have real benefits when used consistently, particularly for skin and joint health,” he explained.
“Our findings show that the greatest improvements are seen with long-term use. However, people need to have realistic expectations and understand that collagen is not a miracle supplement.”
The research team also highlighted that newer clinical trials sometimes show stronger effects than older studies, which may be linked to improvements in supplement formulations and better research methods. This indicates that the science around collagen is still developing.
Overall, the researchers conclude that collagen supplements may play a supportive role in healthy ageing, particularly for maintaining skin quality and easing joint discomfort.
However, the benefits appear to be moderate rather than dramatic, and they do not extend strongly into areas such as sports performance or metabolic health.
The study also calls for more high-quality clinical trials to better understand how collagen works in the body, what the optimal doses are, and whether different types of collagen produce different outcomes.
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