Nutrition Coach Course Series: Is Collagen Worth the Hype? (2025)

Collagen supplementation has rapidly grown in popularity, shifting from niche health products to mainstream essentials. Between 2015 and 2025, the global collagen market has soared dramatically, reaching an estimated value of $7.5 billion, according to market analysis reports. But what’s behind this sudden surge in popularity? Primarily, it’s driven by attitudes and beliefs around ageing gracefully, maintaining physical functionality, and a heightened awareness of holistic wellness. Social media influencers, wellness blogs, and celebrity endorsements have further fuelled interest, promoting collagen as a convenient way to tackle joint discomfort, enhance muscle tone, and maintain youthful-looking skin.

But, is collagen really living up to the hype? A recent systematic review aimed to find out just that. Conducted by researchers Paula Janzen Brueckheimer, Tales Costa Silva, Leonardo Rodrigues, Vivian Zague, and Carlos Isaia Filho, this study analysed 36 randomised controlled trials (RCTs) to see how effective type I collagen hydrolysate supplements actually are for bones, muscles, and joints.

What did the study involve?

The researchers pulled together trials from various databases, looking specifically at studies that evaluated the oral supplementation of type I collagen in isolation—without other additives. They carefully considered the quality of each study to ensure accurate results.

Key findings from the study

Bone health:

The results for bones were pretty mixed. Some studies showed slight improvements in bone mineral density, especially among older, post-menopausal women. However, other studies failed to demonstrate significant benefits. The inconsistency largely stemmed from varying methodologies, dosage ranges (from less than 5g/day to over 20g/day), and short study durations. For clearer insights into bone health, future studies should ideally last longer and have standardised dosages.

Joint health – a brighter picture

The strongest support for collagen supplementation came from joint health studies. Participants consistently reported reduced joint pain, improved mobility, and better joint functionality. People dealing with conditions like osteoarthritis or general chronic joint discomfort benefited notably, which could be linked to collagen’s potential anti-inflammatory effects. But there’s a catch, many positive results were based on subjective pain scales, while more objective tests like MRI showed fewer benefits. This indicates a need for more robust, objective research in the future.

Muscle health: Does collagen beat other proteins?

Collagen did show promise when combined with resistance training, leading to improved lean muscle mass and reduced body fat. However, collagen fell short compared to whey protein and other higher-quality proteins in directly boosting muscle growth and strength. Essentially, collagen seems to help muscle gains, but only significantly when paired with consistent physical exercise. For muscle building alone, whey protein or other high-quality proteins might be more effective.

Why are results so mixed?

There are several reasons for inconsistent findings across studies:

Firstly, the wide range in dosages, often between 5g to over 20g daily, makes comparing results tricky. Secondly, study durations varied hugely, with some lasting just a few days and others up to a year. It seems that sustained collagen supplementation over longer periods might be necessary for tangible results. Lastly, the diversity in participant age, health status, and lifestyle also contributed to varied outcomes, highlighting the need for more standardised study designs.

Practical tips for collagen supplementation

Thinking about recommending or giving collagen supplements a try? Most research indicates a dosage of around 10-15 grams per day as a potentially beneficial range. It’s generally considered safe, especially when used consistently alongside regular physical exercise. Keep in mind, though, collagen might take several weeks to months before noticeable benefits become apparent. So patience is key!

Alternative natural sources of collagen

If you’re hesitant about supplements, natural dietary sources like bone broth offer a delicious alternative. Bone broth is rich in collagen, easy to make, and highly nutritious. Here’s how you can whip up your own batch:

Easy Bone Broth Recipe:

• 2 kg bones (beef, chicken, lamb)
• Optional pigs trotter, as it contains a lot of collagen
• 2 carrots, roughly chopped
• 2 celery stalks, roughly chopped
• 1 onion, quartered
• Salt to taste
• 2-5 Peppercorns to taste
• Optional Rosemary sprig

Place everything in a large pot, cover with water, bring to a boil, then reduce to simmer for 12-24 hours. Alternatively, place in a pressure cooker for 4 hours. Once cooked, strain out the solids, and store in the fridge or freezer. Sip as a warm beverage or use as a nutritious cooking base.

Natural alternatives to supplements

Besides bone broth, foods rich in vitamin C (like citrus fruits), zinc-rich foods (nuts and seeds), and quality proteins such as fish and lean meats can naturally boost your body’s collagen production. A balanced diet focusing on these nutrients could give your body the building blocks it needs without relying solely on supplements.

Final Thoughts: Is collagen worth the hype?

Overall, collagen supplementation could indeed be beneficial, particularly for joint health and muscle support if combined with exercise. However, its effects on bone health are still uncertain and require further robust studies. It might not be a miracle cure, but as part of a balanced diet and active lifestyle, collagen could potentially offer some valuable health benefits.

Study Reference:

Brueckheimer, P.J., Costa Silva, T., Rodrigues, L., Zague, V., & Isaia Filho, C. (2025). The Effects of Type I Collagen Hydrolysate Supplementation on Bones, Muscles, and Joints: A Systematic Review. Orthopedic Reviews, 17. Click here to review the full research article.

Launch Your Career as a PT with a Nutrition Focus

Looking to become a personal trainer with a specialist focus on nutrition? The from TRAINFITNESS give you the skills and knowledge to help clients achieve their health and fitness goals through tailored training and nutrition strategies. With the collagen supplement market set to reach $7.5 billion by 2025, understanding its role in joint health, muscle recovery, and bone strength is more relevant than ever. Research suggests that collagen supplementation can reduce joint pain by up to 43% in those with osteoarthritis and may support muscle growth when combined with resistance training. Our diplomas cover everything from exercise science and training techniques to the latest nutrition research, including supplementation strategies that can optimise performance and recovery. Whether you’re starting out or looking to specialise, this qualification sets you apart in the industry. Start your journey today!

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