By Lilly Witten
The range of supplements available these days is frankly overwhelming—so much so that I often find myself zoning out whenever I see an article touting a “new breakthrough” or “forgotten ingredient” that’s supposedly going to change everything.
I’m already taking a multivitamin, magnesium, vitamin D3, and an omega supplement regularly. So, the idea of adding one more thing to my routine? Let’s just say the research—and the real-world benefits—had better be solid.
That’s why collagen surprised me.
After taking it consistently, I noticed a genuine difference in how my (aging) joints felt. And when I stopped for a few months, I noticed that too. I’m back to it now—and in this article, I’ll share what collagen is, what the science actually says, and why it may be worth considering for joint health, recovery, and long-term strength.
Related: Roasted Bone Broth
Collagen: A Primer
Collagen is the most abundant protein in the human body. It plays a key role in giving structure, strength, and elasticity to our skin, bones, muscles, and tendons. Earlier in life, our bodies usually produce enough collagen to keep our skin firm and to support healthy joints, muscles, and connective tissue.
As we age, collagen production naturally slows, and the quality of the collagen we do produce declines as well. It’s a double whammy. Add in every stress, illness, and the general wear and tear of life, and our body’s ability to maintain healthy collagen takes another hit. Over time, joints can feel stiffe,r and wrinkles begin to appear.
This is where supplemental collagen, while not a “magic pill,” may help support the body and offer some resistance to the visible and physical effects of aging.
If you’ve noticed collagen everywhere, you’re not imagining it. Far from an esoteric or niche supplement, collagen was a $5.2 billion global market in 2025, according to Global Market Insights. Today it shows up in multiple forms — pills, liquids, and powders — and is often consumed on its own or added to foods and drinks like smoothies, coffee, or protein bars.
Choosing a collagen product isn’t as simple as grabbing the first container with “collagen” on the label. First, there are actually 26 types of collagen in the body, with 80% to 90% of those classified as Types I, II, or III.
- Type I is a primary structural protein, found in everything from bones and tendons to hair and nails.
Type II plays a key role in joint cartilage and is most closely associated with joint health.
Type III works alongside Type I to support elasticity in muscles, blood vessels, and skin.
On supplement labels, these types are often grouped and described like this:
- Hydrolyzed Type I collagen (sourced from animal bones or hides, or fish skin)
- Undenatured Type II collagen (UC-II) (derived from chicken cartilage)
- Marine collagen (made from fish scales or skin)
Collagen supplements provide amino acids, such as glycine, proline, or hydroxyproline, that help support the repair of connective tissue and may have anti-inflammatory effects. Meat, fish, and poultry also supply collagen; once digested, the body breaks these proteins down and uses the building blocks to make its own.
With that in mind, choosing a supplement that includes two or all three of these collagen types may offer broader support than relying on just one.
Could Collagen Help Alleviate Joint Pain?
Until recently, there wasn’t much research to support collagen’s ability to improve joint mobility. That began to change when several studies published in 2025 reinforced findings from an earlier clinical trial conducted in 2008, which showed meaningful improvements in joint pain among athletes supplementing with collagen hydrolysate.
In that original study, published in Current Medical Research and Opinion and considered a gold standard design (prospective, randomized, placebo-controlled, and double-blind), researchers from Penn State University followed 97 athletes experiencing joint pain. Participants who supplemented with 10 grams of collagen hydrolysate for 24 weeks experienced significant improvements compared to placebo across five pain markers:
- pain at rest,
- pain while walking,
- pain when standing,
- pain when carrying objects, and
- pain when lifting.
Their conclusion? Collagen supplementation could possibly support joint health and reduce the risk of joint deterioration.
And those benefits aren’t limited to higher doses. A study by German researchers followed 182 healthy men and women who experienced knee and hip pain during daily activities. Over the course of 12 weeks, participants were randomly assigned to take either five grams of collagen or a placebo. Those in the collagen group reported significantly less pain at rest and during bending, climbing stairs, and walking.
Related: The Health Benefits of Collagen
Collagen and Arthritis
While the studies above focused on healthy individuals at a higher risk for joint pain due to activity levels, other research has explored whether collagen supplementation could potentially relieve symptoms associated with different forms of arthritis.
Most of these studies use the Western Ontario McMaster Osteoarthritis Index (WOMAC) to measure reductions in pain, stiffness, and physical functioning of the affected joints. Higher scored indicate more severe symptoms.
A meta-analysis of 11 randomized controlled trials involving 870 participants with knee osteoarthritis found that collagen supplementation significantly improved function and pain scores.
Additional findings support these results. A clinical trial comparing different types of collagen supplementation found that taking 10 grams of collagen daily for eight weeks improved the WOMAC pain and function scores, as well as quality-of-life measurements, which peaked around 90 days.
The Bottom Line
If you’re considering collagen to help support joint health, there’s a growing body of research that suggests it may be worth exploring. As with most supplements, individual results can vary—and, like me, you may want to judge its impact for yourself.
That usually means giving it a fair shot and making room for it in your daily supplement routine.
