Despite its reputation, collagen supplementation leaves much to be desired.
Last updated on December 19, 2025
Collagen is a popular fitness supplement, attracting attention for its benefits for joint health, recovery, and skin. But is it all hype? Recent research suggests that collagen may not live up to the claims that flood the fitness world. Dr. Layne Norton, Ph.D. in Nutritional Science, questions the value of collagen.
Collagen supplementation looks like a scam. I doubt it.
—Dr. Layne Norton
How Collagen Works
Collagen is the most abundant protein in the human body, which helps build skin, bones, muscles, tendons, and cartilage. There are at least 16 types, but types I, II, and III are closely related to stiffness and joint/skin health.
- Type I: Skin, muscles, bones
- Type II: Cartilage
- Type III: Skin, blood vessels
There are four main ways collagen works in the body:
- Structural Support: Collagen fibers form a network that supports connective tissue, resists stretching, and maintains shape.
- Shared Health: Collagen, a component of cartilage, binds joints together in impact and friction during movement.
- Skin and Tissue Repair: Collagen contributes to skin elasticity and wound healing.
- Amino Acid Supply: Collagen provides amino acids such as glycine, proline, and hydroxyproline that the body can use to make collagen.
Editor’s note: The content on BarBend is intended to be educational in nature, but should not be construed as medical advice. The opinions and articles on this site are not intended to be used as a diagnosis, prevention, and/or treatment of health problems. Talking to your doctor before starting a new exercise, nutrition, and/or supplement program is always a good idea.
Unraveling the Hype
Separating truth from marketing, a 2023 randomized controlled trial from Medicine and Science in Sports and Exercise examined how collagen supplementation affects muscle connective tissue protein synthesis after exercise.
The results showed that collagen intake during recovery it did not increase the synthesis of connective tissue proteinssuggesting that it may not improve muscle and tendon repair as much as other supplements claim. (1)
If the body’s connective tissue does not benefit, what about the skin? New evidence shows that collagen may not help skin, elasticity, or wrinkles. A 2025 meta-analysis of 23 randomized controlled trials, including 1,474 participants, found improvement only in pharmacy-sponsored studies. In contrast, studies not sponsored by pharmaceutical companies have reported no significant benefits. (2)
Outside of external studies, collagen supplements have not shown significant improvements in wrinkles, flow, or elasticity.
—Dr. Layne Norton
Collagen vs Whey Protein
Replacing collagen with whey protein may be the right move for strength, stamina, and muscle building. Whey protein outperforms collagen in head-to-head hypertrophy. (3)
Studies have not shown a significant difference between whey and collagen for promoting connective tissue synthesis, making collagen an inferior option for those looking for muscle growth or recovery benefits. (4) (5)
“Collagen has the worst amino acid profile of any protein source on the market,” asserts Dr. Norton. “They are surprisingly low in essential amino acids, especially branched chain amino acids and leucine, which stimulate muscle protein synthesis.”
Final thoughts
Everyone wants an edge in training, but high-quality research shows the effects of collagen on muscle and connective tissue are inconsistent. Its real-world impact on muscle growth, recovery, and skin health appears to be limited, leaving its effectiveness open to debate.
More on Research
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 Recovery from Exercise Does Not Increase Muscle Protein Synthesis Rates. Med Sci Sports Exerc. 2023 Oct 1;55(10):1792-1802. doi: 10.1249/MSS.0000000000003214. Epub 2023 May 19. PMID: 37202878; PMCID: PMC10487367.
- Myung SK, Park Y. Effects of Collagen Supplements on Skin Aging: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. I 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. Whey Protein Supplementation Is Superior to Leucine-Matched Collagen Peptides for Increasing Muscle Strength During a 10-Week Resistance Training Program in Untrained Adults. Int J Sport Nutr Exerc Metab. 2022 May 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. Collagen Peptide Supplementation during Training Does Not Increase Connective Tissue Protein Synthesis Rates. Med Sci Sports Exerc. 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 proteins but not collagen peptides stimulate acute and long-term muscle protein synthesis with and without resistance exercise in healthy elderly women: a randomized controlled trial. I am J Clin Nutr. 2020 Mar 1;111(3):708-718. doi: 10.1093/ajcn/nqz332. Erratum in: Am J Clin Nutr. 2020 December 10; 112(6):1656. doi: 10.1093/ajcn/nqaa275. PMID: 31919527; PMCID: PMC7049534.
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