CollagenDoes collagen help build muscle?
Updated 9 Nov 2026
Short answer
Trials tested collagen together with exercise training, and the extra effect was small to moderate. A 2024 review of 19 trials with 768 adults found more fat-free mass and a small gain in maximal strength when collagen was added to training. The certainty was moderate for body composition and low for strength.[1] In 53 older men with low muscle mass, 15 g a day during 12 weeks of training added 4.2 kg of fat-free mass, against 2.9 kg with placebo.[2] Collagen did not raise muscle protein building more than other, higher-quality proteins given in the same amount.[3]
Sources (3)
- Impact of Collagen Peptide Supplementation in Combination with Long-Term Physical Training on Strength, Musculotendinous Remodeling, Functional Recovery, and Body Composition in Healthy Adults: A Systematic Review with Meta-analysis. Bischof K, Moitzi AM, Stafilidis S, König D Sports Med, 2024. PMID 39060741
- Collagen peptide supplementation in combination with resistance training improves body composition and increases muscle strength in elderly sarcopenic men: a randomised controlled trial. Zdzieblik D, Oesser S, Baumstark MW, Gollhofer A, König D Br J Nutr, 2015. PMID 26353786
- The effects of collagen peptide supplementation on body composition, collagen synthesis, and recovery from joint injury and exercise: a systematic review. Khatri M, Naughton RJ, Clifford T, Harper LD, Corr L Amino Acids, 2021. PMID 34491424
More about collagen
What is collagen?Can you get collagen from food?What is collagen used for?How long does collagen take to work?Is collagen safe?Does collagen help joint pain?For education; not medical advice. Talk to a doctor before you start, stop or change a supplement.