Research Review: Collagen Supplementation Reduces Joint Pain and Soreness

By Emmett Shaul

BLUF

Across two randomized, double-blind, placebo-controlled trials, daily collagen supplementation reduced activity-related joint pain in athletes (10 g/day for 24 weeks) and lessened soreness while speeding jump performance recovery after a muscle-damaging workout (20 g/day for 9 days). Doses in the 10–20 g/day range are where benefits were observed.

Studies

• Clark et al., 2008 (24 weeks, athletes with activity-related joint pain): 147 athletes were randomized to 10 g/day collagen hydrolysate (liquid) or placebo. Joint discomfort was rated at rest and during common tasks (walking, standing, running straight, changing direction, carrying, lifting, reaching/throwing). 
• Clifford et al., 2019 (9 days, recreationally active men): 24 men took 20 g/day collagen peptides or placebo for 7 days before and 2 days after a 150-drop-jump protocol. Testing included soreness (200 mm VAS), countermovement jump (CMJ), strength, and inflammatory markers. Collagen doses were taken with a small drink providing ~80 mg vitamin C. 

Methods

• Joint-pain trial: Randomized, double-blind, placebo-controlled; daily 10 g liquid collagen vs matched placebo for 24 weeks; pain rated with a visual analog scale during common movements. 
• Recovery trial: Randomized, double-blind, placebo-controlled; 20 g/day collagen peptides (2×10 g) vs maltodextrin for 9 days total surrounding 150 drop jumps; soreness via 200-mm VAS and CMJ performance tracked for 48 hours; each serving co-ingested with ~80 mg vitamin C. 

Findings

1) 24-Week Joint-Pain Trial

Collagen led to larger pain reductions than placebo:

• At rest: pain dropped by 1.37 points with collagen vs 0.90 with placebo (p = 0.025). 
• Walking: pain dropped by 1.11 with collagen vs 0.46 with placebo (p = 0.007). 
• Standing: pain dropped by 0.97 with collagen vs 0.43 with placebo (p = 0.011). 
• Carrying objects: pain dropped by 1.45 with collagen vs 0.83 with placebo (p = 0.014). 
• Lifting objects: pain dropped by 1.79 with collagen vs 1.26 with placebo (p = 0.018). 

In those with knee pain at baseline, the collagen group also had larger pain reductions when walking, standing, at rest, running straight, and changing direction:

• Walking: −1.38 vs −0.54 (p = 0.003)
• Standing: −1.17 vs −0.50 (p = 0.015)
• At rest: −1.01 vs −0.47 (p = 0.021)
• Running straight: −1.50 vs −0.80 (p = 0.027)
• Changing direction: −1.87 vs −1.20 (p = 0.026) 

Bottom line for this trial: 24 weeks of 10 g/day collagen hydrolysate improved self-reported joint pain during daily/athletic tasks. 

2) 9-Day Recovery Trial

• Soreness: 48 h after the drop-jumps, the collagen group reported lower soreness (mean 90.42 ± 45.33 mm) than placebo (125.67 ± 36.50 mm) on a 200 mm scale; the between-group difference was large (reported as a very large effect size; p = 0.071). The column translates this to about 32% lower soreness with collagen. 
• CMJ recovery: jump height returned closer to baseline with collagen (89.96 ± 12.85% of baseline) vs placebo (78.67 ± 14.41%, p = 0.050). 

Bottom line for this trial: 9 days of 20 g/day collagen peptides surrounding a hard bout reduced perceived soreness and sped jump-height recovery. 

Dosing Guidance:

• For connective-tissue support/joint health over weeks: research summarized in the column notes benefits across 12–24 weeks using 5–10 g/day in many studies, with several results suggesting a dose-response and particularly good outcomes around 10–20 g/day. 
• Timing with training: taking collagen 30–60 minutes before loading (e.g., lifting/rehab) with vitamin C is reported to stimulate collagen synthesis and improve joint health over 8–12 weeks. 
• Example maintenance approach: 10–15 g/day hydrolyzed collagen with ~50 mg vitamin C about 1 hour before activity. 

Practical Applications

• For athletes dealing with nagging joint discomfort or heavy connective-tissue loading, consider adding collagen (dose/timing above) alongside training/rehab to reduce pain with common tasks and support recovery after hard efforts. 
• Collagen is not a replacement for complete proteins (e.g., whey); it is a targeted adjunct. Consult a clinician if starting supplementation; the trials summarized report no supplement-related adverse events. 

Conclusion

Across two randomized, double-blind, placebo-controlled trials summarized in the column, collagen supplementation demonstrated clear benefits: 10 g/day for 24 weeks reduced athletes’ activity-related joint pain across multiple everyday and sport tasks, and 20 g/day for 9 days around a muscle-damaging bout lowered soreness and sped countermovement-jump recovery. Practically, the effective window reported sits at 10–20 g/day, taken 30–60 minutes before loading with a small dose of vitamin C. For athletes seeking connective-tissue support or faster rebound after hard efforts, collagen is a targeted, evidence-based add-on to training.

Bibliography

• TSAC Report, Issue 79 (Oct 2025). “Nutrition Research Column – A Case for Collagen Supplementation.” pp. 18–21.
• Clark KL, Sebastianelli W, Flechsenhar KR, et al. Current Medical Research and Opinion 24(5):1485–1496, 2008. (24-week collagen hydrolysate and joint pain in athletes.) 
• Clifford T, Ventress M, Allerton DM, et al. Amino Acids 51(4):691–704, 2019. (Collagen peptides and recovery following muscle-damaging exercise.)