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Collagen for runners: what's being used and what the research says

We report what runners are using and what the research says. We don't recommend taking any supplement. Talk to your GP or a registered sports dietitian before trying one.

Quick answer

Possibly, but the evidence is thin. Two small trials, both part-funded by a collagen maker, found people taking 15 g a day during 12 weeks of running and strength training added more distance in a 1-hour run than with a placebo[1][2]. The IOC says benefits for function and injury recovery are not known[3].

Research
Emerging (proposed)Two small, industry-part-funded trials found bigger gains in a 1-hour run. Tendon and strength effects: low to very low certainty.
Proposed by our editor; not yet confirmed by an expert reviewer.
WADA status
Permitted
Distances in the research
800 m–5K: not studied10K–half: limited researchMarathon: not studiedUltra: not studied

What is collagen?

Collagen is the most abundant protein in the body, found in tendons, ligaments, bone and skin[4]. It makes up about 25–30% of the body's protein, and at least 28 types have been identified; types I, II, III and IV are the most common in muscles, tendons and bones[5].

Supplements are collagen peptides or gelatin, made from the skin, bones and tendons of cattle, pigs and fish[6]. Most come from pig skin (45%), cow hide (30%) and the bones of both (23%)[5]. Gelatin is made by boiling these tissues. Breaking it down further gives collagen peptides, or hydrolysed collagen, which dissolve in water and don't gel. Both are rich in glycine, proline and hydroxyproline[6].

Products come as powders or pills, and some add vitamin C because the body needs it to make collagen[4]. In the diet, hydroxyproline comes only from foods that contain collagen[7], and the AIS says the amount in bone broth is too variable to be a reliable source[4].

The Australian Institute of Sport lists collagen in Group B of its framework: emerging or mixed scientific support[4]. The IAAF's 2019 consensus names caffeine, bicarbonate, beta-alanine, nitrate and creatine as evidence-based supplements; collagen isn't among them[8].

Also called: collagen peptides, hydrolysed collagen, gelatin, collagen with vitamin C.

Why is collagen getting attention?

In a survey of 357 Spanish mountain runners, 19% took collagen, the most-used supplement from the AIS's Group B[9].

The appeal is tendons and ligaments. The international athletics federation's consensus calls this an area of active research, with early data showing potential benefits[8].

An IAAF review notes growing interest in gelatin for tendon health, and that tendon and ligament injuries are common in athletics, especially in high-impact events such as jumping[6].

The claims, checked against the research

  • Faster runningMixed

    Two small trials found bigger gains in a 1-hour track run with 15 g of collagen peptides a day during 12 weeks of running and strength training, in 59 women and 32 men[1][2]. Both were part-funded by the collagen's maker and used a placebo with no protein, so they can't show whether collagen did more than any extra protein would[1][2]. We found no trial that measured race times.

  • Stronger tendonsMixed

    Pooled trials found larger gains in tendon size (very low certainty) but no difference in tendon stiffness[10]. Single trials disagree: 30 g around training sessions gave stiffer patellar tendons in female footballers and middle-aged men[11][12][13], while 15 g a day made no difference to tendon size or stiffness in 39 young men over 15 weeks[14].

  • Fewer running injuriesNot studied

    We found no trial that tested whether collagen prevents running injuries. The IOC says benefits for recovery from injury are not known[3], and an IAAF review says more human research is needed, ideally in elite athletes[6].

  • Less soreness, faster recoveryMixed

    In 24 men, jump height recovered faster 48 hours after 150 drop jumps with collagen, a borderline result; soreness wasn't significantly lower[15]. Pooled trials found a benefit for 48-hour recovery of jumping, with low certainty[10]. In 55 men doing running and body-weight training, blood markers of muscle damage rose less with collagen[16].

  • More lean mass from strength workMixed

    Pooled trials found gains in fat-free mass alongside training, with moderate certainty[10]. In 57 young men and 77 premenopausal women, 15 g a day during 12 weeks of strength training raised fat-free mass more than a silicon dioxide placebo with no protein, so the trials can't show whether collagen did more than any extra protein would[17][18]. In the men, muscle fibres grew equally in both groups, and the authors suggested the extra may be connective tissue[17]. In the men's running trial, fat-free mass gains didn't differ[2].

  • A good recovery proteinNot supported

    After exercise, 30 g of whey raised muscle protein synthesis above a placebo in 45 recreational athletes, but 30 g of collagen didn't[19]. In 11 endurance-trained adults, the rise in muscle protein synthesis was 13% greater with a milk protein than with collagen[20]. A review found collagen didn't beat higher-quality protein for muscle protein synthesis[21].

  • Stronger bonesNot studied

    We found no trials of bone density or stress fractures in runners. Short studies used blood markers, with mixed results: 15 g of gelatin doubled PINP, a marker that mostly reflects bone, in 8 men[22], but collagen didn't change bone turnover markers after drop jumps in 24 men[15].

How does collagen work?

Collagen production rises after exercise, and the idea is that extra collagen may help when training demand is high[4]. Collagen is unusually rich in glycine, which sits at every third position along its chains[5]. Collagen supplements raise glycine, proline and hydroxyproline in the blood, peaking about an hour after a dose[22].

Collagen raises blood glycine and proline more than whey does, while whey raises leucine and the essential amino acids more[19]. After exercise, blood glycine fell with 30 g of whey alone but rose when 5 to 15 g of it was swapped for collagen[23].

Whether this changes tissue is less clear. Vitamin C is needed to make collagen, but an IAAF review says there is no evidence that more vitamin C than normal needs increases collagen production[6]. A review found no human data showing that eating collagen peptides raises connective tissue protein synthesis[5], and in 1 week of hard strength training, 15 g twice a day didn't[24].

The blood marker used in these studies mostly reflects bone, not tendon, so what happens in tendons is less clear[22].

Does collagen help runners?

Possibly, but the evidence is limited. In two small trials part-funded by the collagen's maker, people doing 12 weeks of running and strength training who took 15 g of collagen peptides a day added more distance in a 1-hour track run than those given a placebo with no protein[1][2]. Alongside mostly strength training, a meta-analysis of 19 trials found small gains in strength (low certainty), larger gains in tendon size (very low certainty) and in fat-free mass (moderate certainty), but no difference in tendon stiffness[10]. The IOC says functional benefits and effects in elite athletes are not known[3].

800 m to 5K (Not studied)

We found no collagen trials that measured running over 800 m to 5 km. The studies of collagen markers used 6 minutes of rope skipping[22] or back squats[25].

10K to half marathon (Limited research)

In 59 recreationally active women and 32 men doing 12 weeks of running and strength training, those taking collagen added more distance in a 1-hour track run than those on a placebo: 1,034 m against 703 m, and 1,727 m against 1,018 m[1][2].

In the men's trial, running speed at the lactate and anaerobic thresholds also rose more with collagen; in the women's trial, threshold speeds improved equally in both groups[2][1].

Marathon (Not studied)

We found no trials in marathon runners. The IOC says effects in elite athletes are not known[3]. The closest evidence is in 11 endurance-trained adults doing cycling intervals, where muscle protein synthesis rose more with a milk protein than with collagen[20].

Ultra (Not studied)

We found no trials in ultra runners. An IAAF review says more human research is needed, ideally in elite athletes[6]. Use is common off-road: 19% of 357 Spanish mountain runners took collagen[9].

Study by study

The main studies on this page. What they took is what the study gave, not advice for any individual.
StudyWho took partWhat they tookWhat was measuredWhat they found
Jendricke 2020 [1]Randomised controlled trial59 recreationally active women15 g of collagen peptides or a silicon dioxide placebo a day, split around sessions, during 12 weeks of running and strength trainingDistance in a 1-hour track run; threshold speeds; body composition; strengthDistance rose 1,034 m with collagen against 703 m (significant). Threshold speeds and strength improved equally; fat-free mass rose more with collagenFunding: Part-funded by the collagen's maker
Jerger 2023 [2]Randomised controlled trial32 moderately trained men15 g of collagen peptides or a silicon dioxide placebo a day, split around sessions, during 12 weeks of running and strength trainingDistance in a 1-hour run on a 400 m track; speed at the lactate and anaerobic thresholdsDistance rose 1,727 m with collagen against 1,018 m (significant). Speed at both thresholds rose more with collagenFunding: Part-funded by the collagen's maker
Bischof 2024 [10]Meta-analysis19 randomised trials, 768 healthy adults (613 men)3 to 30 g a day, most often 15 g, mostly with 12 to 15 weeks of strength trainingStrength, tendon size and stiffness, muscle size, fat-free mass, recoveryGains in strength (SMD 0.19, low certainty), tendon size (SMD 0.67, very low certainty) and fat-free mass (SMD 0.48, moderate certainty); tendon stiffness not significantFunding: No external funding
Shaw 2017 [22]Randomised controlled trial8 recreationally active young men5 g or 15 g of gelatin with vitamin C, or a placebo, 1 hour before 6 minutes of rope skipping, 3 times a day for 3 days (crossover)Blood amino acids; PINP, a collagen marker that mostly reflects boneAmino acids peaked 1 hour after the drink. 15 g doubled PINPFunding: US government, university and AIS grants
Lis 2019 [26]Randomised controlled trial10 recreationally active men15 g of vitamin C-enriched gelatin or hydrolysed collagen, a gelatin-collagen gummy, or a placebo, 1 hour before 6 minutes of jump rope (crossover)PINP; blood amino acids in 4 menPINP rose about 20% with gelatin and hydrolysed collagen, but no result was significant. Amino acids rose similarly with each form
Lee 2024 [25]Randomised controlled trial10 resistance-trained men0, 15 or 30 g of hydrolysed collagen with 50 mg of vitamin C, 1 hour before back squats (crossover)Blood markers of collagen production (PINP) and breakdown; glycine and proline30 g raised PINP more than 15 g or none; 15 g was no different from noneFunding: No funding reported
Lee 2023 [11]Randomised controlled trial17 young female footballers from a Women's Super League under-21 squad30 g of collagen or an energy-matched placebo, both with 500 mg of vitamin C, after sessions 3 days a week for 10 weeksPatellar tendon stiffness and size; knee strengthTendon stiffness rose 18% with collagen against 5% with placebo. Tendon size and strength didn't change
Lee 2025 [12]Randomised controlled trial11 professional female footballers30 g of collagen or an energy-matched placebo, both with 500 mg of vitamin C, before sessions 3 days a week for 10 weeks of pre-seasonPatellar tendon stiffness and sizeStiffness rose 15.4% with collagen against 4.6% with placebo. Tendon size didn't differ between groupsFunding: None declared
Jerger 2022 [27]Randomised controlled trial40 healthy young men5 g of collagen peptides or a placebo a day for 14 weeks of heavy strength trainingAchilles tendon size and stiffness; calf muscle thicknessTendon size rose 11.0% against 4.7%, and muscle thickness 7.3% against 2.7%. Stiffness rose in both groups, with no difference between them
Balshaw 2023 [14]Randomised controlled trial39 recreationally active young men15 g of collagen peptides or a placebo a day for 15 weeks of lower-body strength trainingPatellar tendon size and stiffnessNo differences between groups. Stiffness rose about 17% to 21% in both
Balshaw 2023 [28]Randomised controlled trial39 healthy young men15 g of collagen peptides or maltodextrin a day for 15 weeks of lower-body strength trainingStrength; muscle volume by MRIStrength gains didn't differ. Quadriceps volume rose 15.2% with collagen against 10.3%Funding: Collagen Research Institute, Kiel, Germany
Aussieker 2023 [19]Randomised controlled trial45 recreational athletes (30 men, 15 women)30 g of whey, 30 g of collagen or a non-caloric placebo after one resistance sessionMuscle and muscle connective protein synthesisOnly whey raised muscle protein synthesis above placebo. Neither raised connective protein synthesis significantlyFunding: Senior author's lab has had funding from collagen makers
Oikawa 2020 [20]Randomised controlled trial11 endurance-trained adults (5 men, 6 women)20 g of collagen or alpha-lactalbumin after exercise and 40 g before sleep, over 3 days of cycling intervals (crossover)Muscle protein synthesisThe rise in muscle protein synthesis was 13% greater with alpha-lactalbumin than with collagen
Clifford 2019 [15]Randomised controlled trial24 recreationally active men20 g of collagen peptides or a placebo a day, for 7 days before and 2 days after 150 drop jumpsJump height; soreness; inflammation and bone markersJump height at 48 hours was 90% of baseline against 79% (p = 0.050). Soreness wasn't significantly lower; no effect on inflammation or bone markers

The key studies, in order

  1. 2017Trial8 men: 15 g of gelatin with vitamin C before rope skipping doubled PINP, a blood marker of collagen production that mostly reflects bone. [22]
  2. 2018ConsensusGelatin and collagen appear low risk. Few data; functional benefits, recovery from injury and effects in elite athletes are not known. [3]
  3. 2019ConsensusTendon and ligament injury is an area of active research, with early data on collagen proteins showing potential benefits. [8]
  4. 2019Trial24 men, 20 g a day around 150 drop jumps: jump height at 48 hours was 90% of baseline against 79% with placebo (p=0.050). [15]
  5. 2019Expert reviewGelatin comes from the skin, bones and tendons of cattle, pigs and fish. No evidence that vitamin C beyond normal needs raises collagen production. [6]
  6. 2019Trial77 premenopausal women, 12 weeks of strength training: 15 g a day gave bigger gains in fat-free mass and grip strength. Part-funded by the maker. [18]
  7. 2019Trial57 young men, 12 weeks of strength training: 15 g a day raised fat-free mass more than placebo, but not muscle fibre size. Funded by the Collagen Research Institute. [17]
  8. 2019Trial10 men, 15 g of gelatin or collagen with vitamin C before jump rope: the collagen marker rose about 20%, but not significantly. [26]
  9. 2020Trial59 recreationally active women, 12 weeks of running and strength training: 15 g a day added 1,034 m in a 1-hour track run, against 703 m with placebo. Part-funded by the maker. [1]
  10. 2020Trial11 endurance-trained adults, 3 days of cycling intervals: the rise in muscle protein synthesis was 13% greater with alpha-lactalbumin than with collagen. [20]
  11. 2020Trial22 women aged about 69: whey raised muscle protein synthesis more than the same amount of collagen, with or without exercise. [32]
  12. 2021Systematic review15 trials: none reported side effects of collagen, even at 60 g a day. 13 of the 15 were commercially funded. [21]
  13. 2022Expert reviewCollagen is 25–30% of body protein, with at least 28 types. No human data yet show that collagen peptides raise connective tissue protein synthesis. [5]
  14. 2022Trial40 young men, 14 weeks of strength training: 5 g a day gave a bigger rise in Achilles tendon size (11.0% against 4.7%), not stiffness. [27]
  15. 2022Trial50 young male athletes, 3 weeks of power training: with 20 g of collagen and vitamin C, rate of force development recovered to baseline, but not with placebo. Maximal force didn't differ. [29]
  16. 2023Trial45 recreational athletes after exercise: only 30 g of whey raised muscle protein synthesis above a placebo; 30 g of collagen didn't. [19]
  17. 2023Trial39 young men, 15 weeks of strength training: 15 g a day gave bigger quadriceps gains (15.2% against 10.3%) but not strength. Funded by the Collagen Research Institute. [28]
  18. 2023Trial39 young men, 15 weeks of strength training: 15 g a day made no difference to patellar tendon size or stiffness. [14]
  19. 2023Trial32 men, 12 weeks of running and strength training: 15 g a day added 1,727 m in a 1-hour track run, against 1,018 m with placebo. Part-funded by the maker. [2]
  20. 2023Trial50 men, 14 weeks of strength training: 5 g a day gave a bigger rise in patellar tendon size at 2 sites, not stiffness or strength. [35]
  21. 2023Survey357 Spanish mountain runners: 94% used sports supplements, and 19% took collagen, the most-used supplement from the AIS's Group B. [9]
  22. 2023Trial17 young female footballers, 10 weeks: patellar tendon stiffness rose 18% with collagen against 5% with a placebo. Tendon size and strength didn't change. [11]
  23. 2024Trial14 men after exercise, crossover: blood glycine fell after 30 g of whey, but rose when 5 to 15 g of it was collagen. [23]
  24. 2024Meta-analysis19 trials, 768 people (613 men): gains in strength (SMD 0.19, low certainty), tendon size (SMD 0.67, very low) and fat-free mass (SMD 0.48, moderate); tendon stiffness not significant. [10]
  25. 2024Trial55 men, 12 weeks of running and body-weight training: with 15 g a day, blood markers of muscle damage rose less after drop jumps. The maker supplied the products. [16]
  26. 2024Trial25 young men, 1 week of hard training: 15 g twice a day raised blood glycine and proline, not muscle or connective protein synthesis. [24]
  27. 2024Trial10 trained men: 30 g of collagen with vitamin C before squats raised PINP more than 15 g or none; 15 g was no different from none. [25]
  28. 2024Trial8 trained men aged about 49: 15 g and 30 g of collagen before exercise both raised PINP more than none, and 30 g most. [31]
  29. 2025Trial11 professional female footballers, 10 weeks: 30 g of collagen with vitamin C raised patellar tendon stiffness 15.4%, against 4.6% with placebo. [12]
  30. 2025TrialCase report, 1 female athlete: 30 g of collagen before squats raised PINP, most at the start of menstruation, when oestrogen was low. [33]
  31. 2025Observational studyFood diaries of 1,500 Irish adults: collagen from food averaged 3.2 g a day, 4.0 g in men and 2.3 g in women. [7]
  32. 2025Trial22 elite female hockey players aged about 37, 8 weeks: 30 g before each session gave bigger gains in patellar tendon size and rate of force development. [30]
  33. 2025Trial20 men aged about 47, 12 weeks of strength training: 30 g after each session gave bigger gains in patellar tendon size and stiffness. [13]

Who has the research been done in?

Most collagen research is in recreationally active men[10]. In one review, 12 of 15 trials were in recreational athletes, 2 in older people and 1 in untrained premenopausal women[21]. The two running trials recruited recreationally active women and moderately trained men, not competitive runners[1][2].

A few trials studied athletes: young male athletes[29], young and professional female footballers[11][12] and international female field hockey players aged about 37[30]. One trial of muscle protein synthesis studied 11 endurance-trained adults, but they cycled rather than ran[20].

Results in young adults may not apply to masters runners. In 8 trained men aged about 49, both 15 g and 30 g of collagen raised the collagen marker more than none after exercise[31], whereas in young men only 30 g did[25]. In 20 men aged about 47, 30 g after each session gave bigger gains in tendon size and stiffness[13], but in 22 women aged about 69, whey raised muscle protein synthesis more than collagen[32]. The youngest participants were footballers aged about 17[11].

What we know about women

Several trials were in women only. In 59 recreationally active women, collagen added more distance in the 1-hour run[1]. In 77 premenopausal women doing strength training, it raised fat-free mass and grip strength more than a placebo[18]. In female footballers and hockey players, patellar tendon stiffness or size rose more with 30 g around sessions[11][12][30]. Women eat less collagen from food than men: 2.3 g a day against 4.0 g in an Irish survey[7].

Little is known about the menstrual cycle. In a case report of 1 female CrossFit athlete, collagen production after squats was lower when oestrogen was high, and 30 g of collagen raised it most at the start of menstruation[33]. One athlete can't show what happens in others, and a review called for more studies in women[21]. We found no trials in pregnancy. The NHS pregnancy supplements page advises folic acid and vitamin D, says to speak to a GP about other supplements, and doesn't mention collagen[34].

What the research can't tell us yet

Most participants were men: 613 of 768 in the largest meta-analysis[10]. Samples were small: 8, 10 and 24 people in the marker and recovery studies[22][26][15], and 11 to 17 in the footballer trials[11][12].

Many trials were paid for by supplement companies: 13 of 15 in one review were commercially funded[21], and both running trials were part-funded by the collagen's maker[1][2]. Two strength-training trials were funded by the Collagen Research Institute[17][28]. Some trials without industry money also found benefits: the professional footballer and middle-aged men's trials declared no funding[12][13].

Most outcomes were tendon measurements, strength and body composition[10]. The two running trials used a 1-hour track run, not races, and a placebo with no protein or calories[1][2]; the men's trial was registered after it had started[2]. Most trials in the meta-analysis lacked an intention-to-treat analysis or lost more than 15% of participants[10].

Tendon results disagree between trials[27][14]. We found no trials in competitive runners, of race performance or of running injuries, and the IOC says functional benefits are not known[3].

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How and when is collagen used in studies?

In a well-known study, 8 men took 15 g of gelatin with vitamin C an hour before 6 minutes of rope skipping, three times a day for three days, which doubled a blood marker of collagen production[22]. A repeat study in 10 men saw a smaller rise of about 20%, which wasn't significant[26]. A later trial gave 50 young male athletes 20 g of collagen with 50 mg of vitamin C an hour before training for 3 weeks: rate of force development recovered to baseline only in the collagen group, but maximal force didn't differ[29].

Training studies most often used 15 g of collagen peptides a day, usually for 12 to 15 weeks[10]. The IOC table lists 5 to 15 g of gelatin with 50 mg of vitamin C, or about 10 g of collagen hydrolysate a day[3].

Other trials used 5 g a day in men doing strength training[27][35], or 30 g with 50 to 500 mg of vitamin C around sessions in footballers, hockey players and middle-aged men[11][12][30][13].

The AIS practitioner fact sheet notes that studies used 15 g of gelatin because participants had to be blinded to which drink they had, and that other studies saw more amino acids in the blood with up to 20 to 25 g[4]. Only 3 of the 19 trials added vitamin C, at 50, 80 or 500 mg[10].

When studies gave it

In the marker studies, the drink was taken 1 hour before exercise, because the building blocks peak in the blood about an hour after a dose[22][26][25]. Shaw's protocol repeated this 3 times a day, at least 6 hours apart, for 3 days[22].

Training studies gave collagen for weeks, most of them daily[10]. The running trials split 15 g into half 2 hours before and half straight after each session[1][2]. Other trials gave it after sessions[11][13] or before them[12][30]; one gave it after training and at the same time of day on rest days[18]. The meta-analysis authors suggested effects seem to need 15 g a day for at least 8 weeks, but said more research is needed[10]. We found no trials of collagen taken on race day.

What studies used. These are research protocols, not advice for any individual.
What studies usedWhenRef.
15 g of gelatin with 48 mg of vitamin C1 hour before 6 minutes of rope skipping, 3 times a day for 3 days[22]
15 g of collagen peptides a day, most oftenUsually 12 to 15 weeks, alongside training[10]
15 g of collagen peptides a dayHalf 2 hours before and half after each session, for 12 weeks[2]
30 g of collagen with 500 mg of vitamin CAfter each session, 3 days a week for 10 weeks[11]
20 g of collagen peptides a day7 days before and 2 days after a jumping session[15]
15 g or 30 g of hydrolysed collagen with 50 mg of vitamin C1 hour before back squats[25]

What are the side effects, and who should be careful?

The trials in one review reported no side effects, even at 60 g a day[21], and the IOC rates gelatin and collagen as low risk[3].

Later trials reported the same: no side effects over 15 weeks in 39 men[28] or 12 weeks in 77 women[18], and no dropouts from side effects in the men's running trial[2].

Plain gelatin sets into a gel, so the AIS says it isn't palatable mixed in water and other forms may be better tolerated[4].

Many products add vitamin C. The NHS says taking more than 1,000 mg of vitamin C a day can cause stomach pain, diarrhoea and flatulence[36]. The AIS notes that long-term vitamin C supplements may impair training adaptation[4].

Medicines and health conditions

We found no NHS page on collagen supplements, and none of the 15 trials in one review reported side effects[21].

Most cautions come from what is added. Some products include vitamin C[4]. The NHS advises people with haemochromatosis to avoid vitamin C supplements, which may be harmful for people with high iron levels[37]. For others, it says taking less than 1,000 mg of vitamin C supplements a day is unlikely to cause any harm[36].

Be careful if

  • You're vegetarian or vegan: collagen comes from animals[4].
  • You need halal products: collagen is made from pig, cow and fish tissue[6], though the AIS notes halal-certified products are available[4].
  • You take extra vitamin C with it: the NHS says more than 1,000 mg a day can cause stomach pain and diarrhoea[36].
  • You have haemochromatosis and the product contains vitamin C: the NHS advises avoiding vitamin C supplements[37].
  • You want it as your main recovery protein: whey raised muscle protein synthesis more than collagen in older women[32], and only whey beat a placebo in recreational athletes[19].
  • You compete under anti-doping rules: any supplement product can be contaminated with prohibited substances[3].

Is collagen allowed in competition?

Collagen and gelatin are not on the World Anti-Doping Agency's Prohibited List[38].

The anti-doping risk with any supplement product is contamination: products can contain prohibited substances that aren't on the label, and athletes are responsible for anything found in their sample[3].

Independent quality-assurance schemes, often called batch testing, check supplement products for prohibited substances[3]. WADA says using a product from one of these schemes can reduce, but not eliminate, the risk of an anti-doping violation[38], and the IOC says no product can be guaranteed entirely safe[3]. The AIS treats gelatin as a food that doesn't need batch testing[4].

Myth or evidence?

5 things runners hear about collagen. Pick an answer to see what the research says.

  1. 1.Collagen makes you run faster.

    Show the answer

    Mixed. Two small trials part-funded by a collagen maker found bigger gains in a 1-hour run than with a placebo containing no protein[1][2]. No trials have tested race times.

  2. 2.15 g of gelatin before exercise doubles collagen production.

    Show the answer

    Mixed. One trial in 8 men doubled a blood marker that mostly reflects bone; a repeat in 10 men saw a smaller rise that wasn't significant[22][26].

  3. 3.Collagen strengthens tendons.

    Show the answer

    Mixed. Pooled trials found bigger tendons but no added stiffness[10]. Trials in female footballers found stiffer tendons[11][12], but a trial in 39 young men found no difference[14].

  4. 4.Collagen builds muscle as well as whey.

    Show the answer

    Myth. After exercise, only whey raised muscle protein building compared with a placebo[19], and in older women whey raised it more than collagen[32].

  5. 5.Collagen is banned in competition.

    Show the answer

    Myth. It is not on the WADA Prohibited List[38].

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Frequently asked questions

Does collagen help runners?
The evidence is limited. Two small trials, part-funded by the collagen's maker, found 15 g a day during 12 weeks of running and strength training added more distance in a 1-hour run than a placebo with no protein[1][2]. The IOC says functional benefits are not known[3].
Does collagen prevent running injuries?
We found no trial that tested this in runners. The IOC says benefits for recovery from injury are not known[3], and an IAAF review says more human research is needed, ideally in elite athletes[6].
Does collagen make tendons stronger?
Results are mixed. Pooled trials found bigger tendons (very low certainty) but no added stiffness[10], and single trials disagree[11][14].
Why is collagen taken with vitamin C?
The body needs vitamin C to make collagen, so the gelatin studies added it[22]. An IAAF review says there's no evidence that more than normal needs increases collagen production[6]. In the footballer and middle-aged men's trials, both groups got the same vitamin C, so they tested the collagen[11][13].
When did studies give collagen?
In the gelatin studies, an hour before exercise, because its building blocks peak in the blood about an hour later[22]. Longer studies most often used 15 g a day for 12 to 15 weeks[10].
How much collagen did studies use?
Most training studies used 15 g a day[10]. Others used 5 g[27] or 30 g[11][13], and in 10 men, 30 g before squats raised a collagen marker more than 15 g[25]. Irish adults get about 3.2 g a day from food[7].
Is gelatin the same as collagen peptides?
They're close relatives. Both come from animal collagen: gelatin is made by boiling skin and bones, and breaking it down further gives peptides that dissolve and don't gel[6]. In small studies, the two raised blood amino acids by similar amounts[26][5].
Can you get collagen from food or bone broth?
Some, but far less than studies used. Irish adults ate about 3.2 g a day from food[7], against the 15 g a day most trials gave[10]. The AIS says the amount in bone broth is too variable to be a reliable source[4].
Is there a vegan collagen?
Not as true collagen, which is animal-derived. The AIS notes vegan products claimed to mimic it but says there is insufficient evidence for them[4], and hydroxyproline, one of its amino acids, comes only from foods that contain collagen[7].
Is collagen a good recovery protein?
Not for building muscle, on current evidence. In 45 recreational athletes, only whey protein raised muscle protein building after exercise compared with a placebo; collagen didn't[19]. In endurance-trained adults, a milk protein supported muscle protein synthesis more than collagen[20].
Can you mix collagen with whey protein?
Studies have. After exercise, swapping 5 to 15 g of a 30 g whey drink for collagen stopped blood glycine falling[23]. We found no trials of such blends in runners.
Does collagen work for women runners?
A handful of trials studied women. The women's running trial found more distance in a 1-hour run with collagen[1], and trials in female footballers and hockey players found bigger tendon gains[11][30].
Is collagen safe?
Trials report few problems. Reviewed trials reported no side effects, even at 60 g a day, and the IOC rates gelatin and collagen as low risk[21][3]. Added vitamin C can cause stomach upset above 1,000 mg a day, the NHS says[36].
Is collagen allowed in sport?
Yes. It is not on the WADA Prohibited List[38], though any supplement product can be contaminated[3].

References

  1. [1]

    Jendricke P, Kohl J, Centner C, et al. Influence of specific collagen peptides and concurrent training on cardiometabolic parameters and performance indices in women: a randomized controlled trial. Frontiers in Nutrition, 2020.

    Randomised controlled trial59 recreationally active women, 12 weeks of running and strength training: 15 g a day added 1,034 m in a 1-hour track run, against 703 m with placebo. Part-funded by the maker.

    doi.org/10.3389/fnut.2020.580918
  2. [2]

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    Randomised controlled trial32 men, 12 weeks of running and strength training: 15 g a day added 1,727 m in a 1-hour track run, against 1,018 m with placebo. Part-funded by the maker.

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    Consensus statementGelatin and collagen appear low risk. Few data; functional benefits, recovery from injury and effects in elite athletes are not known.

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    Expert reviewGelatin comes from the skin, bones and tendons of cattle, pigs and fish. No evidence that vitamin C beyond normal needs raises collagen production.

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    Observational studyFood diaries of 1,500 Irish adults: collagen from food averaged 3.2 g a day, 4.0 g in men and 2.3 g in women.

    doi.org/10.1016/j.tjnut.2025.03.002
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    Consensus statementTendon and ligament injury is an area of active research, with early data on collagen proteins showing potential benefits.

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    Meta-analysis19 trials, 768 people (613 men): gains in strength (SMD 0.19, low certainty), tendon size (SMD 0.67, very low) and fat-free mass (SMD 0.48, moderate); tendon stiffness not significant.

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    Randomised controlled trial17 young female footballers, 10 weeks: patellar tendon stiffness rose 18% with collagen against 5% with a placebo. Tendon size and strength didn't change.

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    Randomised controlled trial20 men aged about 47, 12 weeks of strength training: 30 g after each session gave bigger gains in patellar tendon size and stiffness.

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    Randomised controlled trial24 men, 20 g a day around 150 drop jumps: jump height at 48 hours was 90% of baseline against 79% with placebo (p=0.050).

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    Randomised controlled trial55 men, 12 weeks of running and body-weight training: with 15 g a day, blood markers of muscle damage rose less after drop jumps. The maker supplied the products.

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    Randomised controlled trial57 young men, 12 weeks of strength training: 15 g a day raised fat-free mass more than placebo, but not muscle fibre size. Funded by the Collagen Research Institute.

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    Randomised controlled trial11 endurance-trained adults, 3 days of cycling intervals: the rise in muscle protein synthesis was 13% greater with alpha-lactalbumin than with collagen.

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    Systematic review15 trials: none reported side effects of collagen, even at 60 g a day. 13 of the 15 were commercially funded.

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    Randomised controlled trial14 men after exercise, crossover: blood glycine fell after 30 g of whey, but rose when 5 to 15 g of it was collagen.

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    Randomised controlled trial25 young men, 1 week of hard training: 15 g twice a day raised blood glycine and proline, not muscle or connective protein synthesis.

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    Randomised controlled trial10 trained men: 30 g of collagen with vitamin C before squats raised PINP more than 15 g or none; 15 g was no different from none.

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    Randomised controlled trial40 young men, 14 weeks of strength training: 5 g a day gave a bigger rise in Achilles tendon size (11.0% against 4.7%), not stiffness.

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    Randomised controlled trial39 young men, 15 weeks of strength training: 15 g a day gave bigger quadriceps gains (15.2% against 10.3%) but not strength. Funded by the Collagen Research Institute.

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    Lis DM, Jordan M, Lipuma T, et al. Collagen and vitamin C supplementation increases lower limb rate of force development. International Journal of Sport Nutrition and Exercise Metabolism, 2022.

    Randomised controlled trial50 young male athletes, 3 weeks of power training: with 20 g of collagen and vitamin C, rate of force development recovered to baseline, but not with placebo. Maximal force didn't differ.

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    Nulty CD, Erskine RM Collagen supplementation augments strength training-induced gains in tendon size and rate of force development in elite female master field hockey athletes. International Journal of Sport Nutrition and Exercise Metabolism, 2025.

    Randomised controlled trial22 elite female hockey players aged about 37, 8 weeks: 30 g before each session gave bigger gains in patellar tendon size and rate of force development.

    doi.org/10.1123/ijsnem.2025-0089
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    Randomised controlled trial8 trained men aged about 49: 15 g and 30 g of collagen before exercise both raised PINP more than none, and 30 g most.

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    doi.org/10.1080/17461391.2023.2232758
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    RegulatorAdults aged 19 to 64 need 40 mg of vitamin C a day. More than 1,000 mg a day can cause stomach pain, diarrhoea and flatulence.

    www.nhs.uk/conditions/vitamins-and-minerals/vitamin-c/
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    NHS Haemochromatosis: treatment. NHS, 2026.

    RegulatorAdvises people with haemochromatosis to avoid iron and vitamin C supplements, which may be harmful for people with high iron levels.

    www.nhs.uk/conditions/haemochromatosis/treatment/
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    World Anti-Doping Agency The Prohibited List. World Anti-Doping Agency, 2026.

    RegulatorThe substances and methods prohibited in sport. Collagen and gelatin are not on it.

    www.wada-ama.org/en/prohibited-list

Who wrote and reviewed this

Written by Grant MacMillan, Editor, RunV. Not yet reviewed by an expert.

Last checked against its references . Next review due . How pages are reviewed · How we grade research

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