Collagen Supplements & Joint Pain: What You Need to Know
- Katie Brierley, M.Ost, M.Sc., B.Sc. (Hons)
- Sep 16
- 5 min read
A science-backed guide to collagen for clients curious about pairing supplements with osteopathic care.
I was recently asked for my opinion on collagen supplements for managing joint pain. It's not a supplement I encounter often in practice, so I didn't really feel equipped to offer one. While supplements aren't my area of expertise (cue your doctor, nurse practitioner, naturopathic doctor, or pharmacist), digging into the literature is. So I dug. And I dug some more.
What follows is everything I learned from my deep dive into the research put together with my background knowledge on the biology and physiology of the body. I'm sharing it with you to educate and empower you to make a choice about collagen use that feels right for you.
Jump to Section: Why Collagen | Supplements | Types of Collagen | Research Summary | Risks | Final Thoughts
What Is Collagen and Why Does It Matter?
Collagen is the most abundant protein in the human body. It’s a structural powerhouse, forming the scaffolding of cartilage, tendons, ligaments, and bones. As we age, collagen production naturally declines. This can contribute to joint stiffness and pain, especially in weight-bearing areas like the hips.
Collagen is a large, fibrous protein. It's broken down in the digestive tract into amino acids and peptides. These fragments are absorbed into the bloodstream where they enter a pool of building blocks used for protein synthesis throughout the body. Your body allocates these building blocks to manufacture whatever proteins are needed most, which may or may not be collagen for your joints.
If conditions are right (think: adequate vitamin C, zinc, and copper), your body can reassemble these amino acids and peptides into collagen within connective tissues. It's a complicated process, and it's influenced by several factors including age, hormonal status, inflammation, and mechanical stress.
The Lowdown on Collagen Supplements
Collagen supplements are derived from animal tissues and typically come in powders, capsules, liquids, or gummies. Of the 28 known types of collagen, only a few are relevant to musculoskeletal health:
Type I: Found in skin, bones, tendons, and ligaments; provides strength and structure
Type II: Found in joint cartilage; cushions joints and supports smooth movement
Type III: Often paired with Type I; supports elasticity and vascular integrity
You’ll also see hydrolyzed collagen (aka collagen peptides) on labels. This form has been broken down into smaller fragments through hydrolysis, making it:
Easier to digest
Better absorbed
Versatile for mixing into drinks or food
Hydrolyzed collagen - typically derived from Type I and III - is the most studied form in clinical trials for osteoarthritis, injury recovery, and joint support.
What the Research Says
The evidence for collagen supplementation and joint pain is limited but growing. Most studies focus on osteoarthritis, rheumatoid arthritis, and injury recovery. Of these, collagen shows the most promise in degenerative joint conditions like osteoarthritis, where cartilage breakdown is a key issue.
Type II collagen appears particularly relevant for joint health, while Type I supports general musculoskeletal resilience. Studies suggest collagen may help reduce pain and improve mobility, especially in weight-bearing joints like the knees and hips, when combined with targeted rehab or exercise.
With that being said, the research is inconsistent:
Dosages range from 2.5g to over 20g per day
Study durations vary from 4 to 24 weeks
Collagen types differ, and few studies compare them directly
Populations studied include athletes, older adults, postmenopausal women, and people with arthritis
These variations make it difficult to define a standard dose or duration, and they limit how broadly findings can be applied.
What Are the Risks?
To make an informed choice, it’s important to understand both benefits and risks. We’ve covered the potential upsides - less pain, better function - so let’s look at the limitations.
Side effects are rare but possible. Those with seafood allergies should avoid marine-derived collagen. Mild digestive discomfort may also occur, but collagen doesn’t appear riskier than other supplements.
Natural health products aren’t as rigorously tested or monitored as pharmaceuticals. While the risk profile is generally low, product quality and efficacy can be unpredictable. Collagen may not cause harm, but it may not help either. To check whether a product is licensed and approved, you can search Health Canada’s Natural Product Number (NPN) database.
And importantly, there’s no evidence that skipping collagen will hinder your recovery. You can continue your current treatment plan without interruption if collagen doesn’t feel right for you.
To Sum Up
Collagen supplementation for joint pain is promising, but not definitive. It may reduce pain and improve mobility, particularly in the hips and knees, when used alongside manual therapy and exercise. Side effects are minimal, but the mechanism of action at the joint level is still poorly understood.
There’s no guarantee that the collagen you take will be converted into usable collagen at your target site. This makes dosage, type, and duration difficult to standardize and may impact how well it works for you.
If you choose not to take collagen, rest assured: it won’t compromise your rehab. There are plenty of evidence-based treatments for joint pain that can support your recovery.
If you do decide to try collagen alongside osteopathic care, let me know. I want to know if it makes a difference. And as always, consult with a qualified healthcare provider before starting any new supplement, especially if you have underlying health conditions or take medications.
If you found this information helpful and you'd like me to explore another topic, feel free to leave a comment below. I’d love to hear what you’re curious about next!
References
Lin, C.-R., Tsai, S. H. L., Huang, K.-Y., Tsai, P.-A., Chou, H., & Chang, S.-H. (2023). Analgesic efficacy of collagen peptide in knee osteoarthritis: A meta-analysis of randomized controlled trials. Journal of Orthopaedic Surgery and Research, 18, Article 694. https://doi.org/10.1186/s13018-023-04182-w
Steele, C. (2022). Collagen: A review of clinical use and efficacy. Nutritional Medicine Journal, 1(2), 12–36. Nutritional Medicine Institute. https://www.nmi.health/collagen-a-review-of-clinical-use-and-efficacy/
Salinas-Camargo, J. C., Marín-Pagán, C., Álvarez-Gil, R. V., Martínez-Noguera, F. J., Cabrera-Cabrera, M., Llabrés-Laguarda, J. M., Vasallo-Morillas, M. I., & Alcaraz, P. E. (2025). Effects of a food supplement containing hydrolyzed collagen on pain perception, joint range, and quality of life in people with chronic knee pain. Diseases, 13(7), Article 189. https://doi.org/10.3390/diseases13070189
Brueckheimer PJ, 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. Retrieved September 2, 2025, from https://orthopedicreviews.openmedicalpublishing.org/article/129086-the-effects-of-type-i-collagen-hydrolysate-supplementation-on-bones-muscles-and-joints-a-systematic-review
Article Updated 2025
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