An umbrella review led by Anglia Ruskin University researchers found that collagen supplements are associated with measurable improvements in skin hydration and elasticity and with reduced osteoarthritis pain and stiffness—effects that tended to be stronger with longer use—while offering little evidence of benefits for athletic performance or exercise recovery.
A large review of collagen supplement research has found evidence that the products can improve certain skin measures and ease some osteoarthritis symptoms, but it found little support for common claims about athletic performance. The umbrella review—led by scientists at Anglia Ruskin University (ARU)—combined results from 16 systematic reviews and 113 randomized controlled trials, covering nearly 8,000 participants worldwide, according to ARU’s research summary released via ScienceDaily. Across the studies, collagen supplementation was linked to improvements in skin hydration and elasticity, and the analysis found that longer supplementation periods were associated with greater gains in these measures. Longer use was also associated with reduced pain and stiffness in people with osteoarthritis. The review also reported modest improvements in musculoskeletal outcomes, including muscle mass, muscle structure, and tendon structure, though the authors characterized these benefits as moderate. However, the findings did not back marketing claims aimed at athletes. The researchers reported little evidence that collagen improves exercise performance or recovery, including no meaningful benefits for post-exercise muscle recovery, muscle soreness, or the mechanical properties of tendons. For other proposed uses—such as oral health and cardiometabolic markers including cholesterol, blood pressure, and blood sugar—the evidence base was described as mixed or inconclusive, with limited strong evidence of clear benefits. Lee Smith, a professor of public health at ARU and a co-author of the study, said collagen is “not a cure all,” but that the review identified “credible benefits” when used consistently over time, particularly for skin and osteoarthritis. The team called for more high-quality trials to clarify long-term outcomes, optimal dosing, and potential differences between collagen sources. The study was published in Aesthetic Surgery Journal Open Forum, and ARU said it was conducted in collaboration between Smith and Dr. Roshan Ravindran of KLNIK.
