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Col6.0
Collagen – Forschung
Hilft wahrscheinlich
140 begutachtete Studien
Was die Evidenz sagt
Hilft wahrscheinlich
Collagen scheint in 5 von 5 Studien mit messbaren Effekten zu helfen — die Evidenz tendiert klar ins Positive.
Die meiste Evidenz stammt aus hochwertigen Meta-Analysen und randomisierten Studien, veröffentlicht 1985–2026 mit einer typischen Studiengröße von 87 Teilnehmenden.
Basierend auf 140 Studien · 8 Meta-Analysen · 115 RCTs · 14,927 Teilnehmende insgesamt
Konfidenz
Hohe Konfidenz
Was die Studien gefunden haben
5geholfen· 135 weitere ohne bewertete Effektdaten
Nach Outcome
Skin healthVerbesserte Hautelastizität und dermale Kollagendichte in gepoolten RCTs · 8-12 weeks · Reduzierte Faltentiefe in metaanalysierten Studien · 8-12 weeks · Verbesserte Hautfeuchtigkeit · 8-12 weeks · Verbesserte Hautelastizität und -feuchtigkeit innerhalb von 8-12 Wochen · 8-12 weeks
Hilft wahrscheinlich89 Studien
Joint pain & arthritisVerbesserter Gelenkkomfort und Knorpelunterstützung innerhalb von 8-12 Wochen · 8-12 weeks
Hilft wahrscheinlich88 Studien
Lean body mass & muscle growth
Überwiegend Mechanismus / Beobachtung54 Studien
RecoveryUnterstützt die Reparatur des Bindegewebes · 4-8 weeks
Überwiegend Mechanismus / Beobachtung19 Studien
Bone healthUnterstützt die Knochenmineraldichte und Skelettstärke · 8-12 weeks
Überwiegend Mechanismus / Beobachtung8 Studien
Therapeutic & clinical
Überwiegend Mechanismus / Beobachtung5 Studien
Heart & blood pressure
Überwiegend Mechanismus / Beobachtung4 Studien
Safety profile
Überwiegend Mechanismus / Beobachtung4 Studien
InflammationReduzierte Gelenkschmerzen und verbesserte Beweglichkeit · 8-12 weeks
Zu wenige bewertete Studien1 Studie
In Zahlen
Aus 25 Studien mit messbaren Effekten gezogen
Wahrscheinlich echte Effekte
100%
über Studien hinweg
Untersuchte Personen
15k
typische Studie: 87 Personen
Stärkste Designs
123
8 gepoolt, 115 randomisiert
Zeigte Nutzen
100%
5/5 Studien
Wie lange Studien liefen
1–3 Monate
8
3+ Monate
2
Untersuchte Populationen
Adults4
Adults with skin aging2
General population1
Patients with meniscopathy1
Aktives Forschungsgebiet
72 Studien in den letzten 5 Jahren · Neueste Meta-Analyse: 2025
198520052026
1Meta-Analysen=768 · large study2024
Einfach gesagt: This systematic review and meta-analysis represents the first comprehensive investigation into the effects of long-term CP supplementation combined with regular physical training on various aspects of musculoskeletal health in adults.
Bischof K et al. · Sports medicine (Auckland, N.Z.) (2024)
This systematic review and meta-analysis represents the first comprehensive investigation into the effects of long-term CP supplementation combined with regular physical training on various aspects of musculoskeletal health in adults.
The findings indicate significant, though of low to moderate certainty, evidence of improvements in fat-free mass (FFM), tendon morphology, muscle mass, maximal strength, and recovery in reactive strength following exercise-induced muscle damage.
However, further research is required to fully understand the mechanisms underlying these effects, particularly regarding tendon mechanical properties and short-term adaptations to collagen peptide (CP) intake without exercise, as observed in recovery outcomes.
5Skin health mechanismsSystematische Übersicht2020
Einfach gesagt: In this systematic review, three different mechanisms of action were clarified for the intervention.
Barati M et al. · Journal of cosmetic dermatology (2020)
In this systematic review, three different mechanisms of action were clarified for the intervention.
Direct effects of collagen peptides on fibroblasts, M2-like macrophages, and oral tolerance-related mechanisms are the possible mechanisms for the beneficial effects of collagen supplementation.
Einfach gesagt: The overall analysis including all trials showed that supplements provided moderate and clinically meaningful treatment effects on pain and function in patients with hand, hip or knee osteoarthritis at short term, although the quality of evidence was very low.
Liu X et al. · British journal of sports medicine (2018)
Another six (undenatured type II collagen, avocado soybean unsaponifiables, methylsulfonylmethane, diacerein, glucosamine and chondroitin) revealed statistically significant improvements on pain, but were of unclear clinical importance.
Chondroitin demonstrated statistically significant, but not clinically important structural improvement (effect size -0.30, -0.42 to -0.17).
The overall analysis including all trials showed that supplements provided moderate and clinically meaningful treatment effects on pain and function in patients with hand, hip or knee osteoarthritis at short term, although the quality of evidence was very low.
Einfach gesagt: Conclusion Oral administration of collagen supplement in a dose ranging from 1-10 g/day was statistically effective in increasing the skin hydration and elasticity.
Danessa G, Notario D, Regina R. · Indian journal of dermatology, venereology and leprology (2025)
Results The findings indicate that collagen supplements were statistically effective in increasing skin hydration (SMD 1.25 (CI: 0.77-1.74)) and elasticity (SMD 0.61 (CI: 0.21-1.02)).
Moderate heterogeneity (I2 = 55.5-56.5%) may limit generalisability.
Einfach gesagt: However, due to the methodological heterogeneity among the studies, further clinical trials are needed to clarify the mechanisms underlying muscle improvement with collagen supplementation.
Inacio PAQ, Gomes YSM, de Aguiar AJN, Lopes-Martins PSL, Aimbire F, Leonardo PS, Sá Filho AS, Lopes-Martins RAB. · Nutrients (2024)
After applying the inclusion and exclusion criteria, including duplicate removal, eight articles with 286 participants were included.
Of these, 130 participants received collagen peptide supplementation, while 171 received a placebo or control.
Conclusion This integrative review supports the potential of collagen peptide supplementation to mitigate muscle stress from acute strenuous resistance training.
14Pain and quality of life in meniscopathy patientsRCTn=32 · small study2025
Einfach gesagt: The results of the study showed that the eight-week collagen-based supplement had a positive effect on pain and quality of life levels and some functional test results in patients with meniscopathy.
Genç AS et al. · BMC musculoskeletal disorders (2025)
The study showed that eight weeks of supplementation with various collagen types had statistically significant effects on pain, quality of life, kinesiophobia, and foot function scale scores in patients with meniscopathy (p < 0.05).
Similarly, eight weeks of supplementation showed a statistically significant difference in leg strength (p = 0.057), but no significant difference was found in back strength, proprioception, balance, and various functional test results (p > 0.05).
Longer-term studies and diversification of subject groups will help to understand better the effects of the product on meniscal tears and symptoms.
15Knee joint ROM flexibilityRCTn=96 · small study2022
Einfach gesagt: Conclusion: Overall, these results suggest that daily supplementation of 40 mg of undenatured collagen improved knee joint ROM flexibility and extensibility in healthy subjects with ArJD.
Schön C et al. · Journal of integrative and complementary medicine (2022)
Spürbar Nutzen
← SchlechterKein EffektBesser →
Likely real
Results: At the end of the study, a statistically significant increase in knee ROM flexion was observed in the undenatured collagen group versus the PLA group (3.23° vs. 0.21°; p = 0.025).
In addition, an increase in knee ROM extension by 2.21° was observed over time in the undenatured collagen group (p = 0.0061), while the PLA group showed a nonsignificant increase by 1.27° (p > 0.05).
Subgroup analysis by age showed a significant increase in knee ROM flexion in subjects >35 years old in the undenatured collagen supplemented group compared with PLA (6.79° vs. 0.30°; p = 0.0092).
16Skin density and textureRCTn=87 · small study2024
Einfach gesagt: Therefore, the ability of supplementation with HA to improve the effects on investigated skin parameters beyond the supplementation of collagen alone cannot be confirmed.
Žmitek K et al. · Nutrients (2024)
The results showed beneficial effects of both test products, with notable enhancements in dermis density, skin texture, and a reduction in the severity of wrinkles.
In contrast, the administration of either of the products did not yield any significant impacts on skin elasticity or hydration.
Observation of the investigated skin parameters did not show superior effects of the addition of hyaluronic acid (HA) to collagen.
17Skin wrinkling, hydration, and elasticityRCTn=100 · medium study2024
Einfach gesagt: Taken together, these findings suggest that low-molecular-weight collagen peptides supplementation can safely ehance human skin wrinkling, hydration, elasticity, and whitening properties.
Seong SH et al. · Journal of cosmetic dermatology (2024)
Compared with the placebo group, the average skin roughness, maximum of all peak-to-valley values, maximum peak height of the wrinkle, and average maximum height of the wrinkle were significantly improved in the test group.
Parameters of skin elasticity, including overall elasticity, net elasticity, and biological elasticity, were also significantly improved in the test group at Week 12 as compared with the placebo group.
Taken together, these findings suggest that low-molecular-weight collagen peptides supplementation can safely ehance human skin wrinkling, hydration, elasticity, and whitening properties.
18Skin wrinkles and biophysical propertiesRCTn=84 · small study2022
Einfach gesagt: This clinical study was registered with the Korean Clinical Research Information Service and International Clinical Trials Registry Platform (No: KCT0006500).
Kim J et al. · Journal of medicinal food (2022)
After 12 weeks, the 10-grade crow's feet photo scale score, eye wrinkle volume, skin roughness parameters (Rz, Ra, and Rv), skin elasticity (R2 and R7), skin hydration, and TEWL were significantly improved in the test product group compared to the placebo group.
There were no adverse events or abnormalities according to laboratory analysis associated with using the test material during the study period.
This study showed that the oral supplementation of low-molecular-weight collagen peptides could improve the wrinkles, elasticity, hydration, and barrier integrity of photoaged facial skin.
19Skin and nail aging signsRCTn=85 · small study2024
Einfach gesagt: Taken together, these results show that, in addition to a standardized skin care, daily supplementation with 5 g of collagen peptides positively affects visible signs of skin and nail aging in the East Asian population.
Vleminckx S et al. · Journal of cosmetic dermatology (2024)
After 84 days, a significant improvement of dermis density and skin moisture was observed in the collagen peptides group compared to the placebo group.
Taken together, these results show that, in addition to a standardized skin care, daily supplementation with 5 g of collagen peptides positively affects visible signs of skin and nail aging in the East Asian population.