Can athletes benefit from collagen supplements?

What collagen is

Collagen is a protein found naturally in the body. It helps give structure to skin, bones, tendons, ligaments and cartilage.

As people get older, natural collagen production tends to decline. That is one reason collagen supplements have become popular with athletes and active people.

Why athletes take collagen

Many athletes use collagen supplements to support joints, tendons and recovery from training. This is especially common in sports that involve repetitive impact, such as running, football and tennis.

Some people also take collagen for skin and general wellbeing. For athletes, the main interest is usually whether it can help the body cope with exercise stress.

What the research suggests

The evidence on collagen supplements is promising, but not conclusive. Some studies suggest collagen may help reduce joint pain and support connective tissue over time.

There is also research indicating that collagen, especially when combined with vitamin C, may support tendon and ligament repair. However, results vary and more high-quality studies are still needed.

Possible benefits for sports performance

Collagen is not a direct performance booster like caffeine. Instead, it may help athletes stay consistent by supporting recovery and reducing discomfort.

If joints or tendons are less irritated, training may feel easier to maintain. For some athletes, that could mean fewer interruptions and better long-term progress.

Who may be more likely to notice an effect

Athletes with high training loads may be more likely to benefit than casual exercisers. This includes runners, gym users, team-sport players and those doing lots of jumping or sprinting.

People with mild joint discomfort may also be interested in trying collagen. That said, it is not a treatment for injury, and anyone with ongoing pain should get proper medical advice.

How to take collagen

Collagen supplements usually come as powders, capsules or drinks. Many people use hydrolysed collagen peptides because they are easy to mix into food or beverages.

Some research uses daily doses around 5 to 15 grams. It is often taken with vitamin C, which may support the body’s own collagen formation.

Things to keep in mind

Collagen supplements are generally considered safe for most adults, but they are not suitable for everyone. People with allergies or special dietary needs should check the ingredients carefully.

It is also worth remembering that supplements work best alongside a balanced diet, enough protein, good sleep and sensible training. Collagen may help some athletes, but it is unlikely to make a big difference on its own.