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Help centreCan collagen support healthy joints and strong bones?
Written byAnnabel Francis
Reviewed byPatille Joy Madaghjian
From flexible joints to strong, supported bones, discover how collagen supplements could help keep you moving every day
Summary
1Can collagen support joint mobility?
Collagen may support joint comfort and flexibility, particularly during regular movement and exercise.
2Is collagen important for bone health?
Collagen forms the structural framework of bones, supporting strength alongside essential minerals.
3How long does collagen take to work for joints?
Studies suggest around eight to 24 weeks to support joint flexibility and connective tissue.
Have you ever wondered what keeps your skin firm, hair strong and joints moving comfortably? The answer lies in collagen – a protein that plays a crucial role in maintaining the health of your skin, hair, nails, joints and bones. Think of it as the scaffolding that holds everything together, providing strength and structure.1,2 As you age, your body’s natural collagen production decreases, which can impact joint comfort, flexibility and bone strength.3-5 This can become more noticeable during periods of increased activity – whether that’s long walks, hiking holidays or getting back into summer sport.
So, could collagen supplements help support your joints and bones? And could collagen have a place in your active nutrition routine too? We spoke to Patille Madaghjian, Registered Dietitian at H&B, to help break down what the latest research tells us.
What role does collagen play in your joints and bones?
Collagen is the most abundant protein in your body, making up around 30% of your total protein content.1 It’s a key building block of connective tissues, including tendons, ligaments, cartilage and bones.2 As collagen levels naturally decline with age, the structures that support your joints and bones can start to feel the effects.3-5
In your joints, collagen helps form cartilage – the tough yet flexible tissue that cushions movement and keeps everything running smoothly. As we age, this cartilage can gradually wear down due to factors like ageing and mechanical stress.6 Over time, this may increase the risk of conditions like osteoarthritis, where bones rub together and can lead to discomfort, stiffness and reduced mobility.6,7
What does the research say about collagen for joint and bone health?
The European Food Safety Authority (EFSA) states that there’s not enough evidence to make official health claims about collagen supplements’ role in joint and bone health.11 However, emerging research suggests collagen may play a supportive role, particularly alongside an active lifestyle and exercise.
“Different collagen sources provide different types of collagen," says Patille. "Bovine collagen mainly provides types I and III, while chicken cartilage is a source of type II collagen.13 These are also provided in different forms in supplements, which is important when looking at the research around collagen and joint health.” Want to know your type I from your type II? Read our guide to the different types of collagen, where they’re found and the roles they play in your body.
Collagen and exercise: supporting joints during movement
When you’re walking more, hiking or taking part in summer sport, you’re asking more of your joints and putting them under increased load. Collagen helps support the cartilage that cushions movement and absorbs impact, keeping things moving smoothly. This is where collagen supplements could come in – they may provide your body with the building blocks needed to maintain cartilage.
Type II collagen is the main type found in cartilage and is often used in supplements designed to support joint health. Collagen hydrolysate (collagen peptides) is collagen broken down into smaller molecules, making it easier for the body to absorb.12 But cartilage isn’t the only connective tissue researchers are interested in when it comes to exercise.
“Research into collagen and active nutrition is particularly interesting when we look at connective tissue alongside exercise,” says Patille. “Studies suggest that specific collagen peptides may support tendon structure and adaptation when combined with resistance training.”31 One study, for example, found that taking around 5g of specific collagen peptides each day alongside high-load resistance training was associated with improvements in the structure of the tendon around the knee.32 However, collagen shouldn’t replace the high-quality protein, balanced nutrition and regular movement that form the foundations of an active lifestyle.
Some research also suggests that after absorption, collagen peptides may build-up in cartilage, and could play a role in supporting the body’s natural collagen production.13 Other studies suggest collagen supplements may help support joint function and reduce discomfort during activities like walking or climbing stairs.7,14
Exercise recovery is another emerging area of research, with one study reporting improvements in a measure of physical recovery following strenuous exercise in people taking collagen peptides. However, more research is needed before we can say whether collagen supplementation meaningfully supports exercise recovery.35
Collagen may support bone density
Your body is constantly breaking down and rebuilding your bones – a process that collagen plays an important role in. Collagen forms the structural framework of bones, which helps support mineralisation.18 As we age, changes in collagen and other factors can affect this framework, which may contribute to a gradual loss of bone strength over time.9,10
The risk of osteoporosis is higher in postmenopausal women due to decreased oestrogen levels.19 One study found that postmenopausal women who took collagen supplements experienced improved bone mineral density compared to those who didn’t.9,22 While more research is needed, these findings suggest collagen could play a supportive role in maintaining bone strength.
Collagen may support joint mobility
One of the commonly reported benefits of collagen supplementation is improved joint mobility and flexibility. As collagen supports the structure of cartilage and connective tissues, it may help joints move more comfortably.13 A study involving people with knee and hip discomfort found that collagen supplements helped reduce discomfort during activities such as walking, climbing stairs, kneeling and squatting compared to a placebo group.23
Which type of collagen is best for joints?
There are different types of collagen in your body, each with its own role. Type II collagen is particularly important for joints as it’s a primary component of cartilage.13 Undenatured type II collagen supplements, for example, often come from chicken cartilage. Unlike collagen peptides, this type of collagen keeps its natural structure rather than being broken down into smaller pieces, meaning it works differently in the body.13,24 It’s worth noting that the collagen your body produces isn’t exactly the same as the collagen found in supplements, and more research is needed to fully understand how they compare and what effects they have.
Which type of collagen is best for bones?
Type I collagen is the most abundant form in the body and is closely linked to bone health. It plays a key role in giving bones their structure and strength, helps form the dense fibres that support them and contributes to the body’s natural bone repair processes.25-27 It’s typically sourced from bovine (cow) or marine sources, with marine collagen coming from fish skin and scales.25,28,29 Some studies suggest its potential benefits for bone mineral density, though research is still limited.21
Collagen for joints and mobility FAQs
Collagen plays a role in the structure of cartilage, which supports how your joints move during activity. Some research suggests collagen supplements may help support joint function and comfort, particularly during regular movement like walking, training or sport.
There’s no single answer, as it can depend on the type of collagen and what you’re taking it for. Studies looking at joints and connective tissue have generally used supplementation periods of around 12 to 24 weeks.14,32-24 Research into undenatured type II collagen, for example, has reported improvements in knee flexibility from around eight weeks.14 Results can vary between individuals, and collagen supplements may be considered alongside regular movement, balanced nutrition and an overall healthy lifestyle.
Some research suggests collagen supplements may help support joint function and reduce discomfort in people with arthritis, particularly osteoarthritis. However, evidence is still mixed and more high-quality research is needed.
The final say
Supporting an active body isn’t only about building muscle. Your joints, tendons, ligaments and bones all help keep you moving – and research suggests certain forms of collagen may help support these tissues, particularly alongside exercise and resistance training. But collagen isn’t a shortcut. High-quality protein, regular exercise and a balanced diet still do the heavy lifting, while collagen may offer additional support depending on your goals.
Feeling motivated? Keep the momentum going with our guide to gaining muscle safely or find out why flexibility is important for muscle strength.
Disclaimer – This article provides informational advice and is not a substitute for medical care. Working with experts for accuracy, we take great care to ensure the information is up-to-date and relevant. However, you should always consult your GP or healthcare professional before using supplements or alternative products, particularly if you have medical conditions or are under supervision.
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