Protocols › Collagen

Collagen for joint pain

Goal: To ease knee pain and stiffness from osteoarthritis, as trials of daily collagen found.

Each protocol describes what studies used, for one goal or for one group of people. It is not advice for you: talk to a doctor before you start a supplement.

Updated 9 Nov 2026
Dose

Collagen hydrolysate: 10 g a day in a 6-month trial of 250 people.[1] Undenatured type II collagen: 40 mg a day in a 180-day trial of 191 people.[2]

Form

Collagen hydrolysate (collagen peptides), or undenatured type II collagen from chicken breastbone cartilage.[1][2]

How long

90 days to 6 months in the trials.[3][2][1]

What studies found

A 2024 review of trials in osteoarthritis found a small to moderate effect on pain (SMD -0.35) and on function (SMD -0.31), in a main analysis of 25 trials with 2,856 people.[4] A 2025 review of 11 knee trials with 870 people found better pain and function scores than placebo, with large differences between trials.[5] A 2018 review found no supplement with a clinically important effect in the long term.[6]

Ask a doctor first

Collagen products caused no more side effects than control in a 2024 review.[4] People with a fish allergy may react to fish collagen, and large doses of gelatin raised the oxalate in urine.[7][8] Ask a doctor or pharmacist first if you have a fish allergy, have had kidney stones, or are pregnant or breastfeeding.[7][8]

References

  1. A randomized controlled trial on the efficacy and safety of a food ingredient, collagen hydrolysate, for improving joint comfort. Benito-Ruiz P, Camacho-Zambrano MM, Carrillo-Arcentales JN, Mestanza-Peralta MA, Vallejo-Flores CA, Vargas-López SV, et al. Int J Food Sci Nutr, 2009. PMID 19212858
  2. Efficacy and tolerability of an undenatured type II collagen supplement in modulating knee osteoarthritis symptoms: a multicenter randomized, double-blind, placebo-controlled study. Lugo JP, Saiyed ZM, Lane NE Nutr J, 2016. PMID 26822714
  3. Safety and efficacy of undenatured type II collagen in the treatment of osteoarthritis of the knee: a clinical trial. Crowley DC, Lau FC, Sharma P, Evans M, Guthrie N, Bagchi M, et al. Int J Med Sci, 2009. PMID 19847319
  4. Efficacy and safety of collagen derivatives for osteoarthritis: A trial sequential meta-analysis. Liang CW, Cheng HY, Lee YH, Liao CD, Huang SW Osteoarthritis Cartilage, 2024. PMID 38218227
  5. Effect of collagen supplementation on knee osteoarthritis: an updated systematic review and meta-analysis of randomised controlled trials. Simental-Mendía M, Ortega-Mata D, Acosta-Olivo CA, Simental-Mendía LE, Peña-Martínez VM, Vilchez-Cavazos F Clin Exp Rheumatol, 2025. PMID 39212129
  6. Dietary supplements for treating osteoarthritis: a systematic review and meta-analysis. Liu X, Machado GC, Eyles JP, Ravi V, Hunter DJ Br J Sports Med, 2018. PMID 29018060
  7. Collagen-An Important Fish Allergen for Improved Diagnosis. Kalic T, Kamath SD, Ruethers T, Taki AC, Nugraha R, Le TTK, et al. J Allergy Clin Immunol Pract, 2020. PMID 32389794
  8. Hydroxyproline ingestion and urinary oxalate and glycolate excretion. Knight J, Jiang J, Assimos DG, Holmes RP Kidney Int, 2006. PMID 17021603