What Happens to Your Joints When You Take Collagen

You feel it every time you go up the stairs, type an email or even make a delicious dinner—joint pain can touch almost every part of your day. It can affect just about anyone, at any time, depending on where and how it shows up. But what if there was a simple way to ease the ache—or even prevent it in the first place? According to some experts and social media, collagen can be it. So, does it actually work? 

In the early 2000s, that “miracle fix” seemed to be glucosamine and chondroitin. Though the combo is still commercially available and many swear by its benefits, many studies have shown that it may not make a significant difference when it comes to treating osteoarthritis.

Fast-forward today, and collagen supplements are stealing the spotlight—thanks in part to social media influencers who tout them with great aplomb. While collagen is typically known for its skin and hair benefits, many users are also turning to it for joint health. Still, there are plenty of voices in the mix for that, too. So, what’s the real story? Can collagen truly help keep your joints feeling strong?

We dug into the research and spoke with orthopedic surgeon Sean Peden, M.D., who specializes in foot and ankle care but has a broad understanding of orthopedics. “Everybody’s looking for something that’s going to affect the future,” he explains. “And I think there’s some promise, both from a research and from a theoretical point of view. There are reasons to believe in it, so I think that’s why it’s getting popular.” 

What Is Collagen and Why Do Your Joints Need It?

Collagen is the most abundant protein in the body—making up around 30% of the total protein in most mammals. There are 28 known types of collagen, but about 90% of it is Type I, which is found in skin, bones, muscles and connective tissue. Type II collagen, however, plays a key role in joint health.

“Type II collagen, which is a specialized form, is really what you find in articular cartilage, which means joints, and that’s the one that probably were the most focused on as orthopedic surgeons, because that type, that cartilage and joints, has very little reparative capacity,” says Peden. 

In other words, once the collagen in your joints starts to break down (a natural part of aging), your body has a hard time restoring it. This can lead to familiar issues, such as stiffness, limited range of motion and chronic discomfort.

“Articular cartilage wear is equivalent to degenerative arthritis,” Peden explains. “This kind of cartilage has very poor ability to heal itself, especially once we are fully grown. The breakdown becomes accelerated with age, and the risk increases with things like increased body mass and trauma. As we get older, this specific cartilage increases its water content, and the collagen becomes less organized and more vulnerable to damage.”

How Collagen Supplements Affect Your Joints

So, where do supplements come in? The idea is that taking collagen—often in type II form—might encourage the body to produce more of it, helping to maintain or even rebuild cartilage. 

While there might be some promise, Peden says that “Many doctors aren’t gung-ho about recommending it, because the data is just not there.” For instance, a small 2016 study found that after three months of treatment, collagen with acetaminophen improved knee pain more effectively than acetaminophen alone—but the sample size was small (just 39 participants), so further research is needed. And one 2023 paper published in Nutrients notes that while “available research suggests a clear link between collagen ingredient composition/chemical structure and mechanism of action/efficacy, further research is required, including well-designed studies, to assess the therapeutic potential of each collagen type and composition for each clinical condition.” In other words, there really isn’t enough good research to back claims just yet. That said, Peden notes that collagen supplements are generally a safe product to take.

If you want to try it, you’ll typically find collagen in powders, capsules or liquid form. Many people prefer capsules because they don’t like the flavor of liquids and powders. According to most brands, you notice any differences after taking it for 8 to 12 weeks.

So, Is a Collagen Supplement Right for You?

For most healthy people, there’s little downside to trying collagen supplements. However, there are a few things to know before you start.

1. Support it with other nutrients: Collagen synthesis relies on key vitamins and minerals, especially vitamin C, zinc and copper. Many supplements already include these, but a well-rounded, nutrient-rich diet will help, too.
2. Know your source: Collagen can be derived from cows, pigs, fish and eggs. If you have allergies or dietary restrictions, read the label closely.
3. Talk to your doctor: While collagen is considered safe—even during pregnancy—and has no significant known interactions with medications, it’s always a good idea to check in with a healthcare provider before starting any new supplement.

3 Natural Ways to Boost Collagen and Support Joints

• Eat more protein-rich foods: Peden recommends that anyone with a musculoskeletal injury consume sufficient protein. Remember, collagen is the most abundant protein in our body. “When you eat a piece of chicken, you’re going to get a decent amount of collagen in there,” he says. However, he cautions that some of that collagen doesn’t get absorbed into your body. Still, eating highly collagenous foods like skin-on chicken, bone broths and whole fish, such as sardines, is a great way to get your collagen naturally.
• Exercise regularly: Both resistance and cardio workouts help stimulate collagen production. “If you’re using your muscles, the muscles are going to try to hypertrophy or get bigger,” says Peden. This helps with collagen production. If your joints are hurting, stick with low-impact exercises so they are achievable. 
• Maintain a healthy weight: Of course, exercise will probably have this effect, but Peden says that one of the most evidence-based ways to improve joint health is by not putting excessive weight on them. In fact, reducing body fat is one of the most effective ways to prevent osteoarthritis. According to an older study, reducing body fat can reduce the mechanical and biochemical stressors that contribute to joint degeneration.

Our Expert Take

Collagen supplements may offer some joint-friendly benefits—but they’re not a cure-all. And while more science is needed to confirm this, taking a high-quality collagen product likely won’t do harm. When choosing a supplement, make sure it’s independently verified, since the FDA does not regulate them. And be sure to talk to a healthcare provider before starting to take one. 

Most importantly, don’t let supplements replace what we do know works: eating a nutrient-rich diet, moving your body and maintaining a healthy weight. “I think that the problem sometimes with supplements like this, or with any alternative treatments, is that they can kind of distract patients from the things that are evidence-based, that we know are good,” says Peden. 

But if you find that collagen does help you, you’ll be at the forefront of a promising trend.