The short answer
In this article
Maybe you've noticed your skin changing, or your knees complaining after a run. Maybe you train hard and want to keep going without niggles, or you simply want to look after your body as you get older. Collagen has research behind it for all of you, from active 18-year-olds to women after menopause. Here's what it shows, how much to take, and how to get the most from it.
Jump to: Skin · Joints · How much · Get the most · FAQ
Why collagen matters for skin and joints
Collagen is the scaffolding of your skin and the main protein in your tendons, ligaments and cartilage. Types I and III give skin its strength and flexibility, and type II cushions your joints. [11]
Your body makes less collagen as you age, and the drop speeds up for women after menopause, when up to 30% of skin collagen can be lost in the first five years. [12] A daily collagen supplement gives your body the building blocks to keep up.
What the research shows for skin
Collagen supports skin hydration and elasticity.
- 26 trials, 1,721 people. A 2023 review of randomised trials found collagen supplements improved skin hydration and elasticity. [1]
- Hydration, elasticity and wrinkles. A 2021 review of controlled trials found collagen improved all three compared with placebo, with results seen at around 90 days. [2]
- Results in eight weeks. In 69 women aged 35 to 55, 2.5 to 5 g of collagen peptides a day for eight weeks supported better skin elasticity than placebo. [3]
- After menopause. Six months of collagen supported about 12% better skin elasticity in menopausal women, and those also taking calcium and vitamin D saw skin hydration rise by 23%. [4]
- The big picture. A 2026 umbrella review, pooling 16 existing reviews, reached favourable conclusions for collagen across skin and musculoskeletal outcomes. [5]
What the research shows for joints
Collagen supports joint comfort for active people, and joint function as you age.
What bovine collagen supports
The research in four numbers
Muscle
4.2 kg
fat-free mass gained, vs 2.9 kg on placebo
Men over 65, 15 g a day with resistance training for 12 weeks
Muscle
62.6% to 64.4%
fat-free mass as a share of body weight
Premenopausal women, 15 g a day with training for 12 weeks
Recovery
28% less
muscle soreness 48 hours after a hard session
Active men, 20 g a day
Joints
Over 2x
the drop in joint pain when walking, vs placebo
97 athletes, 10 g a day for 24 weeks
Studies cited in the article. Results are averages from the groups studied.
- Athletes. In 97 athletes with activity-related joint pain, 10 g of collagen a day for 24 weeks led to more than double the drop in joint pain when walking compared with placebo, with improvements when standing, lifting and carrying too. [6]
- Young, active adults. In 180 active adults aged 18 to 30 with knee discomfort during exercise, 5 g of collagen peptides a day for 12 weeks reduced knee pain during activity compared with placebo. [7]
- Knee osteoarthritis. In a six-month trial of 120 people, a daily 10 g collagen and 80 mg vitamin C drink supported improvements in knee pain and function. [8]
- Stiffness. A review of trials in people with osteoarthritis linked collagen to less joint stiffness and lower overall symptom scores. [9]
- Tendons. A 2024 review found collagen combined with training supported better tendon structure and faster recovery after hard sessions. [10]
How much and how long
How long until you notice?
When results showed in the research
Daily use is the key
See the full numbers
| Goal | Amount used in research | Timeframe |
|---|---|---|
| Skin elasticity | 2.5 to 5 g a day [3] | 8 weeks |
| Skin hydration, elasticity and wrinkles | Around 2.5 to 10 g a day [2] | About 3 months |
| Knee comfort during exercise | 5 g a day [7] | 12 weeks |
| Joint comfort for athletes | 10 g a day [6] | 24 weeks |
| Knee osteoarthritis | 10 g a day with vitamin C [8] | 6 months |
Get the most from your collagen
- Take it every day. The research is built on daily use over weeks and months.
- Choose hydrolysed collagen. "Hydrolysed collagen" or "collagen peptides" on the label means it's broken down for easy absorption. [13]
- Pair it with vitamin C. Your body uses vitamin C to build collagen, and the knee osteoarthritis trial combined the two. [8]
- Keep moving. Joints and tendons respond to regular, sensible exercise, and collagen supports that work.
- Protect your skin from the sun. Collagen works from the inside; sunscreen, a hat, shade and clothing protect from the outside. SunSmart recommends sun protection whenever the UV index is 3 or above. [14]
Which collagen?
Bovine collagen gives you types I and III together, the two main types in skin, and it's absorbed as well as marine collagen. [11] [13] Read more in bovine vs marine collagen.
If you also want to build or protect muscle, a whey and collagen blend covers both. See collagen vs whey.
Our picks
Inception Labs Collagen Whey Protein. NZ bovine collagen types I, II and III with NZ whey protein concentrate from grass-fed cows, giving you up to 27 g of protein per scoop. [15] Supports skin, joints and connective tissue alongside muscle recovery and your daily protein intake.
Want a plan built around you?
Inception Nutrition builds your protein, supplements and lifestyle into one plan around your goals, your routine and the foods you like, with weekly check-ins wherever you are in NZ. Not sure where to start? Take their free metabolic audit. Not sure which product suits you? Try our Supplement Finder or email us at info@supplementsolutions.co.nz. No question is too basic.
References
15 sources
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Sources shown: the research is linked in the references. Product details and doses come from the brand. Product suggestions show what’s available now. Last updated 22 October 2026.
This guide is general information, not a diagnosis or medical advice. Take products as directed, and check with a qualified health professional first if you’re taking medication or managing a health condition.
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