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 in training, 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]. Supplements are collagen peptides or gelatin, made from the skin, bones and tendons of cattle, pigs and fish[5].
The Australian Institute of Sport lists collagen in Group B of its framework: emerging or mixed scientific support[4].
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[6].
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[7].
How does collagen work?
Collagen supplements raise the building blocks of collagen, such as glycine and proline, in the blood, peaking about an hour after a dose[8].
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[5].
The blood marker used in these studies mostly reflects bone, not tendon, so what happens in tendons is less clear[8].
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 gains in lean mass (moderate certainty), but no change in tendon stiffness[9]. 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[8].
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].
Marathon (Not studied)
We found no trials in marathon runners. The IOC says effects in elite athletes are not known[3].
Ultra (Not studied)
We found no trials in ultra runners. An IAAF review says more human research is needed, ideally in elite athletes[5].
The key studies, in order
- 2017Trial8 men: 15 g of gelatin with vitamin C an hour before 6 minutes of rope skipping doubled a blood marker of collagen production, a marker that mostly reflects bone. [8]
- 2018ConsensusGelatin and collagen appear low risk. Few data; functional benefits, recovery from injury and effects in elite athletes are not known. [3]
- 2019ConsensusPreventing and treating tendon and ligament injuries is an area of active research, with early data on collagen proteins showing potential benefits. [7]
- 2019Trial24 men, 20 g a day around 150 drop jumps: at 48 hours, jump height was 90% of baseline against 79% with a placebo (p=0.050). Soreness was lower, but not significantly. [13]
- 2019Expert reviewGelatin is made from the skin, bones and tendons of cattle, pigs and fish. No evidence that vitamin C beyond normal needs raises collagen production; more human research is needed. [5]
- 2019Trial10 men, 15 g of gelatin or collagen with vitamin C before jump rope: the collagen marker rose about 20%, but large variability meant no result was significant. [11]
- 2020Trial59 recreationally active women, 12 weeks of running and strength training: 15 g of collagen peptides a day added 1,034 m in a 1-hour track run, against 703 m with a silicon dioxide placebo. Part-funded by the collagen's maker. [1]
- 2021Systematic review15 trials: none reported side effects of collagen, even at 60 g a day. 13 of the 15 were commercially funded. [10]
- 2023Trial45 recreational athletes after exercise: only 30 g of whey raised muscle protein building compared with a placebo; 30 g of collagen didn't. [16]
- 2023Trial32 men, 12 weeks of running and strength training: 15 g of collagen peptides a day added 1,727 m in a 1-hour track run, against 1,018 m with a silicon dioxide placebo. Part-funded by the collagen's maker. [2]
- 2023Survey357 Spanish mountain runners: 94% used sports supplements, and 19% took collagen, the most-used supplement from the AIS's Group B. [6]
- 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. [12]
- 2024Meta-analysis19 trials, 768 people (613 men), mostly with strength training: small gains in strength (low certainty), moderate gains in tendon size (very low certainty) and gains in fat-free mass (moderate certainty); no change in tendon stiffness. [9]
What the research can't tell us yet
Most participants were men: 613 of 768 in the largest meta-analysis[9].
Many trials were paid for by supplement companies: 13 of 15 in one review were commercially funded[10], and both running trials were part-funded by the collagen's maker[1][2].
Most outcomes were tendon measurements, strength and body composition[9]. The two running trials used a 1-hour track run, not races, and a placebo with no protein or calories[1][2].
How 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[8]. A repeat study in 10 men saw a smaller rise of about 20%, which wasn't significant[11].
Training studies most often used 15 g of collagen peptides a day, usually for 12 to 15 weeks[9]. 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]. The running trials gave 15 g a day, half 2 hours before and half straight after each session[1][2].
| What studies used | When | Ref. |
|---|---|---|
| 15 g of gelatin with 48 mg of vitamin C | 1 hour before 6 minutes of rope skipping, 3 times a day for 3 days | [8] |
| 15 g of collagen peptides a day, most often | Usually 12 to 15 weeks, alongside training | [9] |
| 15 g of collagen peptides a day | Half 2 hours before and half after each session, for 12 weeks | [2] |
| 30 g of collagen with 500 mg of vitamin C | After each session, 3 days a week for 10 weeks | [12] |
| 20 g of collagen peptides a day | 7 days before and 2 days after a jumping session | [13] |
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[10], and the IOC rates gelatin and collagen as low risk[3].
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[14].
Be careful if
- You're vegetarian or vegan: collagen comes from animals[4].
- You take extra vitamin C with it: the NHS says more than 1,000 mg a day can cause stomach pain and diarrhoea[14].
- 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[15].
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[15], 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.Collagen makes you run faster.
2.15 g of gelatin before exercise doubles collagen production.
3.Collagen strengthens tendons.
4.Collagen builds muscle as well as whey.
Show the answer
Myth. After exercise, only whey raised muscle protein building compared with a placebo[16].
5.Collagen is banned in competition.
Show the answer
Myth. It is not on the WADA Prohibited List[15].
Have you tried collagen?
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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 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 containing no protein[1][2]. We found no trials of race times or running injuries, and the IOC says functional benefits and recovery from injury are not known[3].
- Why is collagen taken with vitamin C?
- The body needs vitamin C to make collagen, so the gelatin studies added it[8]; only 3 of 19 training trials in one meta-analysis did[9]. An IAAF review says there's no evidence that more than normal needs increases collagen production[5].
- 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[8]. Longer studies most often used 15 g a day for 12 to 15 weeks[9].
- Is collagen a good recovery protein?
- In 45 recreational athletes, only whey protein raised muscle protein building after exercise compared with a placebo; collagen didn't[16].
- Does collagen help recovery after hard sessions?
- In 24 men, collagen around a jumping session helped jump height recover faster at 48 hours, a borderline result, and soreness tended to be lower, though not significantly[13].
References
- [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 of collagen peptides a day added 1,034 m in a 1-hour track run, against 703 m with a silicon dioxide placebo. Part-funded by the collagen's maker.
doi.org/10.3389/fnut.2020.580918 - [2]
Jerger S, Jendricke P, Centner C, et al. Effects of specific bioactive collagen peptides in combination with concurrent training on running performance and indicators of endurance capacity in men: a randomized controlled trial. Sports Medicine - Open, 2023.
Randomised controlled trial32 men, 12 weeks of running and strength training: 15 g of collagen peptides a day added 1,727 m in a 1-hour track run, against 1,018 m with a silicon dioxide placebo. Part-funded by the collagen's maker.
doi.org/10.1186/s40798-023-00654-9 - [3]
Maughan RJ, Burke LM, Dvorak J, et al. IOC consensus statement: dietary supplements and the high-performance athlete. British Journal of Sports Medicine, 2018.
Consensus statementGelatin and collagen appear low risk. Few data; functional benefits, recovery from injury and effects in elite athletes are not known.
doi.org/10.1136/bjsports-2018-099027 - [4]
Australian Institute of Sport AIS Sports Supplement Framework: Group B and linked fact sheets. Australian Sports Commission, 2026.
Consensus statementLists collagen in Group B: emerging or mixed scientific support. Notes that collagen is animal-derived, so may not suit vegetarian or vegan athletes.
www.ausport.gov.au/ais/nutrition/supplements/group_b - [5]
Close GL, Sale C, Baar K, et al. Nutrition for the prevention and treatment of injuries in track and field athletes. International Journal of Sport Nutrition and Exercise Metabolism, 2019.
Expert reviewGelatin is made from the skin, bones and tendons of cattle, pigs and fish. No evidence that vitamin C beyond normal needs raises collagen production; more human research is needed.
doi.org/10.1123/ijsnem.2018-0290 - [6]
Jiménez-Alfageme R, Rubio-Quintanilla N, Romero-García D, et al. Are the consumption patterns of sports supplements similar among Spanish mountain runners?. Nutrients, 2023.
Survey357 Spanish mountain runners: 94% used sports supplements, and 19% took collagen, the most-used supplement from the AIS's Group B.
doi.org/10.3390/nu15020262 - [7]
Burke LM, Castell LM, Casa DJ, et al. International Association of Athletics Federations consensus statement 2019: nutrition for athletics. International Journal of Sport Nutrition and Exercise Metabolism, 2019.
Consensus statementPreventing and treating tendon and ligament injuries is an area of active research, with early data on collagen proteins showing potential benefits.
doi.org/10.1123/ijsnem.2019-0065 - [8]
Shaw G, Lee-Barthel A, Ross ML, et al. Vitamin C-enriched gelatin supplementation before intermittent activity augments collagen synthesis. The American Journal of Clinical Nutrition, 2017.
Randomised controlled trial8 men: 15 g of gelatin with vitamin C an hour before 6 minutes of rope skipping doubled a blood marker of collagen production, a marker that mostly reflects bone.
doi.org/10.3945/ajcn.116.138594 - [9]
Bischof K, Moitzi AM, Stafilidis S, König D Impact of collagen peptide supplementation in combination with long-term physical training on strength, musculotendinous remodeling, functional recovery, and body composition in healthy adults: a systematic review with meta-analysis. Sports Medicine, 2024.
Meta-analysis19 trials, 768 people (613 men), mostly with strength training: small gains in strength (low certainty), moderate gains in tendon size (very low certainty) and gains in fat-free mass (moderate certainty); no change in tendon stiffness.
doi.org/10.1007/s40279-024-02079-0 - [10]
Khatri M, Naughton RJ, Clifford T, et al. The effects of collagen peptide supplementation on body composition, collagen synthesis, and recovery from joint injury and exercise: a systematic review. Amino Acids, 2021.
Systematic review15 trials: none reported side effects of collagen, even at 60 g a day. 13 of the 15 were commercially funded.
doi.org/10.1007/s00726-021-03072-x - [11]
Lis DM, Baar K Effects of different vitamin C-enriched collagen derivatives on collagen synthesis. International Journal of Sport Nutrition and Exercise Metabolism, 2019.
Randomised controlled trial10 men, 15 g of gelatin or collagen with vitamin C before jump rope: the collagen marker rose about 20%, but large variability meant no result was significant.
doi.org/10.1123/ijsnem.2018-0385 - [12]
Lee J, Bridge JE, Clark DR, et al. Collagen supplementation augments changes in patellar tendon properties in female soccer players. Frontiers in Physiology, 2023.
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.
doi.org/10.3389/fphys.2023.1089971 - [13]
Clifford T, Ventress M, Allerton DM, et al. The effects of collagen peptides on muscle damage, inflammation and bone turnover following exercise: a randomized, controlled trial. Amino Acids, 2019.
Randomised controlled trial24 men, 20 g a day around 150 drop jumps: at 48 hours, jump height was 90% of baseline against 79% with a placebo (p=0.050). Soreness was lower, but not significantly.
doi.org/10.1007/s00726-019-02706-5 - [14]
NHS Vitamin C: vitamins and minerals. NHS, 2026.
RegulatorAdults 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/ - [15]
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 - [16]
Aussieker T, Hilkens L, Holwerda AM, et al. Collagen protein ingestion during recovery from exercise does not increase muscle connective protein synthesis rates. Medicine and Science in Sports and Exercise, 2023.
Randomised controlled trial45 recreational athletes after exercise: only 30 g of whey raised muscle protein building compared with a placebo; 30 g of collagen didn't.
doi.org/10.1249/MSS.0000000000003214
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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