Collagen for Muscles & Fitness: Does It Work?

study PMID: 40756568

Quick Summary: A study found that taking collagen supplements for 24 weeks, along with exercise, may improve muscle power and reduce joint discomfort in active adults.

Does Collagen Help Build Muscle?

This research suggests that collagen might give your muscles a boost! Participants who took collagen, along with a twice-weekly exercise program, showed improvements in their jumping ability (specifically, the counter-movement jump). This indicates better muscle power. Plus, a large majority of those taking collagen reported less joint discomfort.

Study Details

Who was studied: 90 active adults aged 45-65 who had some joint discomfort.

How long: The study lasted for 24 weeks (about 6 months).

What they took: Participants either took 10 grams of collagen daily (with added minerals and vitamins) or a placebo (a dummy pill). Both groups followed the same exercise program.

What This Means For You

Better Jumps: If you're active and want to improve your power, especially in movements like jumping, collagen might help.

Less Joint Pain: Many participants reported feeling better in their joints. This could mean less pain and more comfortable movement.

Combine with Exercise: The study showed the best results when collagen was combined with regular exercise.

Men May See More Benefit: The study suggested that men might experience greater gains in muscle power from collagen supplementation.

Study Limitations

Specific Group: The study focused on adults with joint discomfort, so the results might not be the same for everyone.

More Research Needed: While promising, this is just one study. More research is needed to confirm these findings and understand the full benefits of collagen.

No Guarantee: Collagen isn't a magic bullet. It's most effective when combined with a healthy lifestyle, including regular exercise.

Limited Duration: The study only lasted 24 weeks, so the long-term effects are unknown.

Clinical Evidence

The 24‑week, double‑blind, placebo‑controlled trial enrolled 90 active adults (45 men, 45 women; age 45‑65 years) who reported osteo‑articular discomfort. Participants performed a supervised twice‑weekly training program and were randomized to receive either 10 g/day of hydrolyzed collagen enriched with minerals and vitamins (experimental group, EG) or an isocaloric placebo (control group, CG). After 24 weeks, the EG showed a statistically significant improvement in coun‑movement jump (CMJ) height compared with the CG (p = 0.032). A subgroup analysis indicated that men experienced greater CMJ gains than women (p = 0.049). No between‑group differences were observed for squat‑jump (SJ) performance (p > 0.05). Musculoskeletal discomfort improved in 72.1 % of EG participants versus 10.3 % in the CG (χ² = ??, p < 0.001). No significant differences were reported for grip strength, cardiopulmonary exercise test outcomes, or biochemical/hematological parameters. The authors concluded that collagen supplementation may augment muscle performance, potentially via enhanced connective‑tissue remodeling, while overall physical conditioning improved across both groups due to the training regimen.

Mechanisms of Action

Hydrolyzed collagen provides bio‑available peptides (e.g., Gly‑Pro‑Hyp) that are absorbed intact and can be incorporated into collagen fibrils of tendons, ligaments, and muscle‑tendon junctions. The study hypothesizes that these peptides, together with the added minerals and vitamins, stimulate fibroblast activity and collagen synthesis, leading to increased tendon elasticity and improved force transmission during dynamic movements such as the CMJ. The observed gender difference may reflect sex‑related variations in tendon remodeling capacity.

Safety Profile

The trial reported no adverse events, serious adverse events, or clinically relevant changes in blood chemistry or hematology in either group. The supplement was well tolerated, and no drug‑supplement interactions were identified. The safety data are limited to the 24‑week period and the specific adult population studied.

Dosage Information

Participants consumed 10 g of hydrolyzed collagen (with added minerals and vitamins) daily, administered orally (likely mixed with water or a beverage) for the full 24‑week intervention. The study did not test alternative dosing regimens.

Evidence Quality Assessment

This investigation is a single, moderate‑size RCT with a well‑controlled design and objective performance outcomes. While the randomization and blinding strengthen internal validity, the sample is limited to middle‑aged, active adults with musculoskeletal discomfort, restricting external generalizability. The lack of reported effect sizes and confidence intervals limits quantitative interpretation. Overall, the evidence provides moderate support for a modest benefit of collagen supplementation on dynamic muscle performance (CMJ) in this population, but further larger, multi‑center trials with diverse populations and longer follow‑up are needed to confirm these findings.