Collagen peptides with exercise for joints and recovery
What it found
In 15 randomised trials in people, collagen peptides taken with exercise most clearly improved joint pain and function.
Some smaller improvements in body composition, muscle soreness and collagen synthesis were also seen.
What they found
Studies in people
Joint pain and function
Five studies found collagen reduced joint discomfort and knee pain, improved ankle and knee function, and sped up recovery from Achilles tendinopathy. Doses used were 40 mg, 5 g and 10 g per day, over 3 to 6 months.
Body composition
Four studies in people doing resistance training found some improvements in fat free mass and strength with 15 g per day collagen. The changes were larger in older men with sarcopenia than in younger active people.
Muscle soreness and recovery
Two studies in recreationally active men found collagen reduced muscle soreness and improved perceived recovery after damaging exercise. One used 3 g per day for 6 weeks, the other 20 g per day for 7 days.
Collagen synthesis
One study found 15 g per day of collagen with vitamin C increased markers of collagen synthesis, and the effect lasted up to 72 hours. Other studies using 20 g per day or different forms did not see the same rise.
Muscle protein synthesis
Two studies compared collagen with whey protein or lactalbumin and found muscle protein synthesis was higher with the other proteins. The authors say this is likely because collagen lacks tryptophan and has less leucine.
What the authors conclude
“Strong evidence of 5–15 g/day dose of COL in improving joint pain and functionality.”
Also in their conclusions
- They conclude there is strong evidence that 5 to 15 g per day of collagen improves joint pain and functionality.
- They advise that collagen should be taken about 60 minutes before exercise to maximise collagen synthesis, and that 15 g per day may be more effective than 5 g per day.
- They say further research is needed to understand the exact mechanisms, and that higher quality proteins like whey may be better for muscle protein synthesis.
How it was done
The authors wanted to see whether collagen peptides plus exercise help joint function and athletic recovery, and what dose might work best, because research so far had no agreement.
They searched three databases in June 2020 and found 15 randomised controlled trials, with 656 participants in total. Twelve studies were in recreational athletes, 2 in older people and 1 in untrained pre-menopausal women. Doses ranged from 40 mg to 60 g per day, and studies lasted from 7 days to 6 months.
What it can’t tell you
- The studies used different doses, forms and lengths, so the best dose and type of collagen is not clear.
- Most studies were funded commercially, and the authors note that publication bias is possible.
- The review cannot show whether vegan or vegetarian collagen works, because none of the studies used those sources.
Who paid
- Conflicts
- The company did not have any involvement in the conception or writing of this review. All the other authors have no relevant financial or non-financial interests to disclose.
- Authors work at
- University of Huddersfield, UK; Loughborough University, UK
The paper
- Title
- The effects of collagen peptide supplementation on body composition, collagen synthesis, and recovery from joint injury and exercise: a systematic review
- Type
- Systematic review
- Evidence
- Studies in people
- Summarised from
- Full text
- Cite
- Khatri M, Naughton RJ, Clifford T, Harper LD, Corr L (2021). The effects of collagen peptide supplementation on body composition, collagen synthesis, and recovery from joint injury and exercise: a systematic review. Amino acids. doi:10.1007/s00726-021-03072-xFree full textPubMed 34491424DOI
Summary written 26 Sep 2026. Check it against the paper before it changes what you eat. How we summarise papers · Report an error