Collagen Supplements May Help Increase Muscle Mass and Strength, Study Finds

Key Points:

• New research suggests collagen supplementation, when combined with resistance training, may provide small improvements in muscle mass, strength, muscle structure, and tendon health, but does not reduce muscle soreness or speed recovery.
• A review of 16 systematic reviews including nearly 8,000 participants found collagen most reliably improves muscle strength, though evidence for gains in fat-free mass and muscle structure remains uncertain and requires further study.
• Experts caution that resistance training likely accounts for most muscle and strength gains observed, and collagen's benefits may mainly come from increasing total protein intake, especially for those with insufficient dietary protein.
• Collagen is an incomplete protein lacking key amino acids like leucine, making it less effective than complete protein sources such as whey, which have a stronger evidence base for supporting muscle building.
• Collagen supplements may benefit individuals with low protein intake or those needing extra protein during strength training, but current evidence does not support replacing established protein supplements like whey for muscle growth.