Collagen Peptides and Active Joints: What Two Placebo-Controlled Studies Found

Staying active is one of the best things you can do for your body. But plenty of active people notice their knees or other joints feel less comfortable during or after exercise. Collagen supplements are often marketed for joints, so what does the research actually say?

Two placebo-controlled studies in active adults are worth knowing about, along with their limits.

Study 1: varsity and club athletes at Penn State

In a 24-week randomized, placebo-controlled trial published in 2008, researchers gave 147 college athletes with activity-related joint discomfort, and no evidence of joint disease, either 10 g of collagen hydrolysate a day or a placebo. Data from 97 participants could be analyzed. When all of them were included, the authors reported statistically significant differences in favor of collagen on six of the joint comfort and mobility measures they tracked.

Study 2: young athletes with knee discomfort during sport

A 2017 study in Applied Physiology, Nutrition, and Metabolism followed 139 athletic young adults with knee discomfort during sport. They took 5 g of specific collagen peptides or a placebo daily for 12 weeks. Discomfort during activity improved more in the collagen group than in the placebo group, and the attending physicians' assessments agreed. Discomfort at rest also improved, but not significantly more than with placebo.

What these studies do and don't tell us

• They were small and in young, active people. Results may not apply to everyone.
• They tested specific collagen products at 10 g and 5 g a day. Other products, blends and doses may not perform the same way.
• The differences were modest. Placebo groups improved too, which is common in studies of discomfort.
• They studied discomfort during activity, not joint disease. If you have ongoing joint pain, swelling or stiffness, see a doctor.

Habits that keep joints moving comfortably

• Warm up before exercise and cool down after.
• Build strength in the muscles around your joints, especially legs and hips.
• Mix in low-impact activities like cycling, swimming or walking.
• Increase training gradually rather than all at once.

One option: Advanced Collagen Plus

Advanced Collagen Plus combines collagen from bovine, chicken and fish sources with eggshell membrane and a small amount of chondroitin, in an unflavored powder. The company describes it as supporting joint health and flexibility, along with skin, hair and nails. One scoop provides 11 g of collagen peptides. According to the company, it comes with a 90-day money-back guarantee.

Advanced Collagen Plus: what's in it

To be clear: this blend was not the product tested in the studies above, so those results don't show what it will do for you. If you try it, use it consistently, keep up the habits above, and judge it over a couple of months.

Common questions

How long should I try a collagen supplement?

The two studies above ran for 12 and 24 weeks. If you decide to try collagen, judge it over a similar period rather than a few days.

Is collagen the same as glucosamine?

No. They are different compounds, and studies on one don't tell you anything about the other.

When should I see a doctor instead?

If joint discomfort lasts more than a few weeks, comes with swelling, redness or warmth, wakes you at night, or follows an injury, get it checked. A supplement is not a substitute for a proper assessment.

Weigh the evidence before buying

Early research in active adults suggests collagen peptides may help with joint discomfort during activity, though the studies were small and tested specific products. Movement habits come first. If you want to add a collagen supplement, choose one with a clear label and give it enough time to judge fairly.

These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

Talk to your doctor before starting any supplement, especially if you are pregnant, breastfeeding, take prescription medication, or have a fish or egg allergy. Because this product contains a high dose of biotin, tell your doctor before any blood test: the NIH notes that biotin supplements can cause falsely high or low lab results (NIH Office of Dietary Supplements). This article is general information, not medical advice.