Effects of collagen peptide supplementation on joint pain, skin elasticity, and cartilage protection: a randomized controlled trial
Shaw GLee-Barthel ARoss MLWang BBaar K
Evidence is still building up
Summary
An RCT in 48 young athletes consuming 15g of collagen peptides (with vitamin C) one hour before exercise, examining effects on tendon/ligament synthesis markers and circulatory response. The collagen group showed significant improvements in collagen content and mechanical properties in a tendon tissue engineering model. Elevated serum glycine, proline, and hydroxyproline were confirmed. Co-ingestion with vitamin C was shown to be important for maximizing collagen synthesis. Joint pain reduction is also supported by a separate meta-analysis demonstrating effects on knee joint pain (Zdzieblik et al. 2017).
Key findings
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Significant improvement in collagen content and mechanical properties in tendon tissue engineering model
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Elevated serum collagen precursors (glycine, proline, hydroxyproline)
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Co-ingestion with vitamin C is essential for maximizing collagen synthesis
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Consumption 1 hour before exercise enhances collagen incorporation into tendons and ligaments
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Joint pain reduction (knee) supported by separate research
Related supplements
PR
Reported to improve tendon/ligament collagen-synthesis markers when taken before exercise with vitamin C
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Last checked: 2026-06-24