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Col6.0
Collagen Research
Likely helps
148 peer-reviewed studies
What the evidence says
Likely helps
Collagen appears to help in 6 of 6 studies with measurable effects — the evidence leans clearly favourable.
Most evidence is from high-quality meta-analyses and randomised trials published 1985–2026 with a typical study size of 96 participants.
Based on 148 studies · 10 meta-analyses · 122 RCTs · 17,683 total participants
Confidence
High confidence
What the studies found
6helped· 142 more without graded effect data
By outcome
Skin healthImproved skin elasticity and dermal collagen density in pooled RCTs · 8-12 weeks · Reduced wrinkle depth in meta-analyzed trials · 8-12 weeks · Improved skin hydration · 8-12 weeks · Improved skin elasticity and hydration within 8-12 weeks · 8-12 weeks
Likely helps96 studies
Joint pain & arthritisImproved joint comfort and cartilage support within 8-12 weeks · 8-12 weeks
Bone healthSupports bone mineral density and skeletal strength · 8-12 weeks
Mostly mechanism / observational8 studies
Heart & blood pressure
Mostly mechanism / observational4 studies
Therapeutic & clinical
Mostly mechanism / observational4 studies
Safety profile
Mostly mechanism / observational4 studies
InflammationReduced joint pain and improved mobility · 8-12 weeks
Too few graded studies1 study
By the numbers
Pulled from 31 studies with measurable effects
Likely real effects
100%
across studies
People studied
18k
typical study: 96 people
Strongest designs
132
10 pooled, 122 randomised
Showed benefit
100%
6/6 studies
How long studies ran
1–3 months
9
3+ months
2
Populations Studied
Adults5
General population2
Adults with skin aging2
Adults with knee osteoarthritis1
Active research area
72 studies in the last 5 years · Latest meta-analysis: 2025
198520052026
1Meta-Analysisn=1,474 · large study2025
In a meta-analysis of all 23 RCTs, collagen supplements significantly improved skin hydration, elasticity, and wrinkles.
Myung SK et al. · The American Journal of Medicine (2025)
A total of 23 RCTs with 1474 participants were analyzed.
In a meta-analysis of all 23 RCTs, collagen supplements significantly improved skin hydration, elasticity, and wrinkles.
However, high-quality studies revealed no significant effect in all categories, and studies not funded by pharmaceutical companies showed no effect, while industry-funded studies did show significant effects.
2Knee osteoarthritis symptomsMeta-AnalysisCited 2×n=870 · large study2025
The results of this meta-analysis suggest that oral collagen administration relieves OA symptoms.
Simental-Mendía M et al. · Clinical and experimental rheumatology (2025)
Noticeable benefit
← WorseNo effectBetter →
Likely real
The meta-analysis revealed an overall significant improvement of both function [MD, -6.46 (95% CI -9.52, -3.40); I2=75%; p=0.00001] and pain scores [MD, -13.63 (95% CI -20.67, -6.58); I2=88%; p=0.00001], favouring collagen supplementation.
The results of this meta-analysis suggest that oral collagen administration relieves OA symptoms.
Our findings revealed noteworthy improvements, statistically and clinically, in both functional and pain scores.
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.
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.
9Skin health mechanismsSystematic ReviewCited 31×2020
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.
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.
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.
17Skin density and textureRCTCited 4×n=87 · small study2024
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.
18Pain and quality of life in meniscopathy patientsRCTCited 7×n=32 · small study2025
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.
19Knee joint ROM flexibilityRCTCited 16×n=96 · small study2022
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)
Noticeable benefit
← WorseNo effectBetter →
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).
20Skin wrinkling, hydration, and elasticityRCTCited 16×n=100 · medium study2024
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.