- A supplement associated with skincare may also have muscle health benefits.
- A recent study linked collagen supplementation to improved muscle mass and overall strength.
- Here, experts break down the findings.
Collagen has been a hot topic for years now, thanks to well-publicized claims that the supplement can give you glowing, healthy skin and voluminous tresses. But it turns out that taking regular collagen supplements may have perks beyond skin and hair care: New research shows they may support muscle health, too.
That’s one of the major takeaways from a sweeping umbrella review recently published in the Aesthetic Surgery Journal, which analyzed a large body of research—16 systematic reviews and meta-analyses, including 113 randomized controlled trials involving nearly 8,000 participants—on the full-body benefits of collagen supplementation.
Meet the experts: Karena Wu, D.P.T., board-certified clinical specialist in orthopedic physical therapy and owner of ActiveCare Physical Therapy; Melissa Prest, D.C.N., R.D.N., spokesperson for the Academy of Nutrition and Dietetics.
The analysis revealed a variety of potential benefits, from improved skin appearance and elasticity to reduced osteoarthritis symptoms, but the findings related to muscle health were particularly surprising. Collagen supplementation was linked with moderate increases in fat-free muscle mass and overall strength, as well as improved muscle architecture, especially when paired with regular physical exercise.
So, should you consider adding a collagen supplement to your routine? Here, experts break down what the findings mean for you.
Why are the findings significant?
Supporting your muscle health doesn’t just affect how much you can lift. “Muscle health has a huge role in overall health and longevity. It supports metabolism, bone health, cardiovascular health, and general function and mobility,” explains Karena Wu, D.P.T., board-certified clinical specialist in orthopedic physical therapy and owner of ActiveCare Physical Therapy. “Strong muscles allow you to perform activities of daily living and participate in exercise and recreational activities with less risk of injury, while keeping your metabolism up and your body fit and trim as we age.”
You probably know that people tend to lose strength and muscle mass as they age, but it may happen sooner than you realize. “Sarcopenia, or muscle mass loss, [can] occur by the age of 30,” Wu says.
Some may be able to build back muscle through a well-rounded diet rich in naturally high-collagen foods. But for many people—especially those who don’t eat enough protein—Wu says a collagen supplement may provide an extra boost.
Do collagen supplements have other benefits?
While improved muscle health is a major benefit, it’s not the only reason to consider taking a collagen supplement. “As a collagen supplement user myself, I have seen the positive changes in skin, bone, and muscle health,” says Wu. “I have also had patients take it for joint health in rehabilitation and comment on positive changes overall.”
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“Emerging research suggests collagen may also support wound healing, tendon health, and bone density,” adds Melissa Prest, D.C.N., R.D.N., spokesperson for the Academy of Nutrition and Dietetics. But she also warns that further research is needed before firm recommendations can be made: “The science is promising, but it’s still evolving.”
Regardless of collagen’s potential benefits, Prest warns against relying on it too heavily. “[You] should think of collagen as a potential complement to a healthy lifestyle—not a cure-all,” she says.
What does this mean for you?
If you previously only thought of collagen as a miracle skincare ingredient, it may be time to reconsider. “The key takeaway is that collagen supplementation can be beneficial for multiple health systems,” Wu says.
But if building strength and maintaining muscle mass is your priority, relying on collagen supplements alone is unlikely to produce the results you’re after. “The muscle benefits are most apparent when collagen is combined with resistance exercise, so taking a supplement without staying active is unlikely to produce meaningful results,” Prest points out.
If you do want to try incorporating collagen into your routine, remember that you’re unlikely to see a dramatic change overnight. “Expectations should remain realistic—the improvements are generally modest,” Prest says. “The foundation of healthy aging continues to be a balanced eating pattern that includes adequate protein, regular physical activity, quality sleep, and appropriate medical care.”
Despite all their potential benefits, it’s also important to remember that these supplements won’t work for everyone. “Collagen supplements are generally well tolerated, with mild digestive symptoms being the most commonly reported side effect,” Prest explains. “However, individuals with allergies to the source animal—such as fish, bovine, or porcine collagen—should avoid those products.” Prest also cautions against starting collagen supplements without consulting a doctor if you have kidney disease or are pregnant.
The bottom line
A growing body of evidence shows collagen may offer more than just dewy skin, but there’s more to consider. If you’re thinking about adding any supplement to your routine, it’s important to consult your doctor and do your own research. (Prest also points out that supplements aren’t regulated by the FDA, which means quality and exact ingredient breakdown can vary significantly between brands and products, so it’s important to do your due diligence.)
“While collagen isn’t a magic solution, it may be another tool to support healthy aging when combined with an active lifestyle,” Prest says.
Dietary supplements are products intended to supplement the diet. They are not medicines and are not intended to treat, diagnose, mitigate, prevent, or cure diseases. Be cautious about taking dietary supplements if you are pregnant or nursing. Also, be careful about giving supplements to a child, unless recommended by their healthcare provider.
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