Collagen Supplements: Help or Hype?

I have to admit that I was skeptical when I started noticing collagen supplements taking up Costco’s entire aisle. Still, since I’m in the business of knowing about this stuff and all, I did a deep dive into the reviews on collagen supplementation. It turns out, I may have been skeptical out of a knee jerk response because the evidence is mounting that collagen supplements can be helpful in several categories: osteoporosis, osteoarthritis, and dermatological effects. Let’s have a look at each type.

First up is osteoporosis and osteoarthritis (which is the most common form of arthritis—generally considered the “wear and tear of aging” and can lead to back and neck pain). A recent study by Porfirio and Fanaro concluded that “hydrolyzed collagen has a positive therapeutic effect on osteoarthritis and osteoporosis with a potential increase in bone mineral density, a protective effect on articular cartilage, and especially in the symptomatic relief of pain.”

They reviewed nine studies and found that 8 grams per day increased glycine and proline levels (amino acids that can lead to some of the positive effects mentioned above). They found that 12 grams a day was the magic number that resulted in significant improvements in osteoarthritis and osteoporosis symptoms. Pretty cool.

Next, in the same review, 10 grams a day was found to alleviate joint pain compared to placebo. That study included 147 subjects for 24 weeks, a decent number of participants for that long time. Right around the time of publication, another study by Kumar et al. showed that 10 grams per day had a significant impact on relieving knee pain due to osteoarthritis. This was a placebo-controlled study, and the placebo showed no benefit. Again—good news for the aging athletes among us (and at 49, I’m one of them).

Another study reports that 5 gram a day improved the clinical benefits of an Achilles tendon rehab program. The participants were using calf exercises to strengthen their Achilles, and the supplementation accelerated the rate of tissue repair for the tendon.

This stuff sounds awesome, right? Is there anything it’s not good for? In fact, there is—muscle building. A recent study (May of 2019) looked at collagen protein as a supplement for muscle building and found it lacking. This is because the protein in collagen is missing leucine, which is the amino acid your muscles like the most when repairing and rebuilding itself. Fortunately, leucine is readily available in whey protein, the perennial favorite protein source for gym rats (including me).

My solution? I use both. I want the collagen to keep father time at bay, and the whey to help support muscle retention and growth.

If you’re interested in the brand I use, I have a store set up here.