Title: Does collagen live up to the hype? [New research 2025] Channel: Menno Henselmans URL: https://www.youtube.com/watch?v=rmsQdP7QbJk Views: 27,323 Upload date: 2025-08-12 Duration (sec): 512 Transcript source: YouTube captions via yt-dlp (android client); VTT file: rmsQdP7QbJk.en-orig.vtt Cue count (deduped): 490 --- [0:02] The collagen hype train is real. If you supplement collagen, thy skin will be supplement collagen, thy skin will be perfect, radiating like the sun. Your perfect, radiating like the sun. Your joints will be as if cast from iron. joints will be as if cast from iron. Your hair will be lush like Your hair will be lush like whatever. Let's look at the science. whatever. Let's look at the science. Collagen is a peptide that is part of Collagen is a peptide that is part of our connective tissues. Connective our connective tissues. Connective tissues are the supporting structures of tissues are the supporting structures of our body. We find them in tendons, our body. We find them in tendons, cartilage, bone, and also our skin. cartilage, bone, and also our skin. That's why the idea is that if you That's why the idea is that if you supplement this, then it goes into your supplement this, then it goes into your own skin and cartilage and connective own skin and cartilage and connective tissues and it makes those stronger. For tissues and it makes those stronger. For hair, the theory doesn't make any sense hair, the theory doesn't make any sense because hair is not a connective tissue because hair is not a connective tissue and hair does not contain collagen. and hair does not contain collagen. While it's plausible that consuming more While it's plausible that consuming more collagen makes our own collagen collagen makes our own collagen structures stronger, the recent research structures stronger, the recent research [0:49] structures stronger, the recent research is not very optimistic. The latest study is not very optimistic. The latest study by Oscar Atal found essentially no by Oscar Atal found essentially no effect at all of consuming collagen on effect at all of consuming collagen on any positive marker of collagen any positive marker of collagen synthesis. Specifically, they found that synthesis. Specifically, they found that six sets of leg presses and leg six sets of leg presses and leg extensions increased myofhi and extensions increased myofhi and connective tissue protein synthesis as connective tissue protein synthesis as you would expect. But there was no you would expect. But there was no additive effect of collagen additive effect of collagen supplementation in the form of 30 g of supplementation in the form of 30 g of hydrayzeed collagen. The collagen hydrayzeed collagen. The collagen supplement also had no effect on skin supplement also had no effect on skin protein synthesis or markers of whole protein synthesis or markers of whole body collagen production or breakdown. body collagen production or breakdown. Another recent study by Kermadol found Another recent study by Kermadol found no effect of 30 grams daily hydrayzeed no effect of 30 grams daily hydrayzeed collagen supplementation on muscle collagen supplementation on muscle connective tissue protein synthesis or connective tissue protein synthesis or myofhibr protein synthesis during a week myofhibr protein synthesis during a week of strength training including of strength training including calisthenics. Calisthenics are calisthenics. Calisthenics are [1:34] calisthenics. Calisthenics are theoretically an ideal stimulant for theoretically an ideal stimulant for collagen production because they put a collagen production because they put a lot of stress on our joints and our lot of stress on our joints and our connective tissues. And then another connective tissues. And then another recent long-term study again failed to recent long-term study again failed to find benefits of collagen supplements find benefits of collagen supplements over placebo. Bolshia found that 15 over placebo. Bolshia found that 15 grams daily bioactive collagen peptide grams daily bioactive collagen peptide supplementation did not augment patellar supplementation did not augment patellar tendon adaptations to strength training tendon adaptations to strength training after 15 weeks of serious strength after 15 weeks of serious strength training. The collagen supplement failed training. The collagen supplement failed to augment tendon size, tendon to augment tendon size, tendon stiffness, strain reduction, or any stiffness, strain reduction, or any other mechanical property of the other mechanical property of the tendons. Now, there are a few older tendons. Now, there are a few older studies that found that people that studies that found that people that experience joint pain can supplement experience joint pain can supplement collagen and experience a reduction in collagen and experience a reduction in joint pain. But all of those were joint pain. But all of those were sponsored by Gelita AG. Guess what? They sponsored by Gelita AG. Guess what? They are roughly 1 billion dollars in sales are roughly 1 billion dollars in sales come from. Hint, it's not bananas. If we come from. Hint, it's not bananas. If we [2:22] come from. Hint, it's not bananas. If we have to believe the research on collagen have to believe the research on collagen from the collagen industry, then from the collagen industry, then collagen is supposedly also a miraculous collagen is supposedly also a miraculous muscle builder. Research has found that muscle builder. Research has found that just 15 grams of collagen supplement just 15 grams of collagen supplement miraculously improves muscle growth to a miraculously improves muscle growth to a far greater extent than that amount of far greater extent than that amount of protein from any other source. Yet, if protein from any other source. Yet, if we look at the independent research on we look at the independent research on collagen, collagen is a terrible source collagen, collagen is a terrible source of protein for muscle growth. In fact, of protein for muscle growth. In fact, the protein score for collagen is the protein score for collagen is literally zero. Most research has found literally zero. Most research has found that collagen fails to stimulate any that collagen fails to stimulate any muscle protein synthesis and is a muscle protein synthesis and is a horrible source of protein for muscle horrible source of protein for muscle growth. Collagen supplementation for our growth. Collagen supplementation for our joints theoretically makes some sense. joints theoretically makes some sense. Collagen supplementation for muscle Collagen supplementation for muscle growth, however, really doesn't. So, I growth, however, really doesn't. So, I wouldn't trust any research that finds wouldn't trust any research that finds miraculous benefits of collagen miraculous benefits of collagen supplements for muscle growth. And that supplements for muscle growth. And that means I also wouldn't trust anything means I also wouldn't trust anything that comes out of those laboratories on that comes out of those laboratories on [3:07] that comes out of those laboratories on other measures. Indeed, in the only other measures. Indeed, in the only independent study on healthy individuals independent study on healthy individuals with joint pain supplementing collagen, with joint pain supplementing collagen, there were no benefits compared to there were no benefits compared to placebo. Supplementing 10 grams of placebo. Supplementing 10 grams of hydrayzeed collagen for 12 weeks had no hydrayzeed collagen for 12 weeks had no effect on knee performance, knee pain, effect on knee performance, knee pain, or inflammatory cartilage or bone or inflammatory cartilage or bone biomarkers. The current research does biomarkers. The current research does not fully debunk collagen not fully debunk collagen supplementation for joint pain. But when supplementation for joint pain. But when we have five industry sponsored studies we have five industry sponsored studies finding one thing and an independent finding one thing and an independent study finding another thing, it does study finding another thing, it does make me think, I've seen this movie make me think, I've seen this movie before and I think I know how it ends. before and I think I know how it ends. Hey, are you a serious lifter that wants Hey, are you a serious lifter that wants to take their physique to the next to take their physique to the next level? level? level? or maybe even turn your passion into or maybe even turn your passion into your career. Or you already are a your career. Or you already are a fitness professional, then check out my fitness professional, then check out my online personal training certification online personal training certification [3:53] online personal training certification course. It's really good. You really will be receiving what I consider halfway to M's level education consider halfway to M's level education in how to train people and how to in how to train people and how to control their diets. if you get through control their diets. if you get through the Metahones's PT course. the Metahones's PT course. >> That said, there are also some >> That said, there are also some independent studies finding benefits of independent studies finding benefits of collagen supplementation for acute collagen supplementation for acute markers, namely things like collagen markers, namely things like collagen synthesis. However, all of those are synthesis. However, all of those are confounded by enrichment with vitamin C. confounded by enrichment with vitamin C. So, they supplemented not just collagen, So, they supplemented not just collagen, but also vitamin C. Turns out vitamin C but also vitamin C. Turns out vitamin C can stimulate collagen production. In can stimulate collagen production. In fact, collagen is produced by our own fact, collagen is produced by our own bodies with vitamin C and protein. bodies with vitamin C and protein. Collagen is effectively just a protein Collagen is effectively just a protein source. Just like whey protein, meat, source. Just like whey protein, meat, dairy, any other protein source. And dairy, any other protein source. And [4:38] dairy, any other protein source. And just like any other protein source, just like any other protein source, collagen is broken down before it enters collagen is broken down before it enters any of your tissues. So it's not like any of your tissues. So it's not like you consume collagen and it just travels you consume collagen and it just travels through your body and goes into your own through your body and goes into your own collagen structure and it inserts right collagen structure and it inserts right into the tendon. No, collagen gets into the tendon. No, collagen gets broken down into individual amino acids broken down into individual amino acids and some peptides and then it's and some peptides and then it's basically rebuilt into your collagen basically rebuilt into your collagen structures. At that point, it doesn't structures. At that point, it doesn't matter anymore if those amino acids came matter anymore if those amino acids came from your collagen supplement, your whey from your collagen supplement, your whey protein supplement, or potatoes. And protein supplement, or potatoes. And research shows that consuming other research shows that consuming other sources of protein can increase the sources of protein can increase the precursor amino acids for collagen precursor amino acids for collagen production just as well as collagen production just as well as collagen supplementation. Moreover, research has supplementation. Moreover, research has found that collagen supplementation is found that collagen supplementation is more effective in individuals with low more effective in individuals with low protein intakes and that vitamin C can protein intakes and that vitamin C can stimulate its own collagen production. stimulate its own collagen production. So, if you consume enough protein and So, if you consume enough protein and [5:24] So, if you consume enough protein and vitamin C, then your body should have vitamin C, then your body should have all the substrate it needs to build its all the substrate it needs to build its own collagen. To make the case for own collagen. To make the case for collagen, collagen does have a very high collagen, collagen does have a very high amount of glycine and hydroxyproline. amount of glycine and hydroxyproline. Those amino acids are not essential, but Those amino acids are not essential, but they are conditionally essential. So, they are conditionally essential. So, it's possible that an ideal protein it's possible that an ideal protein intake for muscle growth and other intake for muscle growth and other health purposes does not fully cover health purposes does not fully cover those requirements, but it is a stretch those requirements, but it is a stretch to say the least. Moreover, if there to say the least. Moreover, if there were substantial benefits of those were substantial benefits of those conditionally essential amino acids, conditionally essential amino acids, then you should see those in research on then you should see those in research on protein intake as they should influence protein intake as they should influence lean body mass. And we don't see those lean body mass. And we don't see those benefits for muscle protein synthesis or benefits for muscle protein synthesis or lean body mass or fat-free mass. So they lean body mass or fat-free mass. So they would have to be very very small. I will would have to be very very small. I will throw one bone to the collagen fan club, throw one bone to the collagen fan club, no pun intended, that is completely no pun intended, that is completely unreserved. Collagen supplementation, unreserved. Collagen supplementation, [6:10] unreserved. Collagen supplementation, specifically undenatured collagen type 2 specifically undenatured collagen type 2 supplementation seems to be beneficial supplementation seems to be beneficial for individuals with osteoarthritis. It for individuals with osteoarthritis. It reduces joint pain and might have reduces joint pain and might have positive effects on reducing positive effects on reducing autoimmunity. And while this research is autoimmunity. And while this research is commonly cited by people that sell commonly cited by people that sell collagen to say that collagen reduces collagen to say that collagen reduces joint pain, this research is probably joint pain, this research is probably not applicable to most healthy lifters. not applicable to most healthy lifters. Osteoarthritis is a chronic degenerative Osteoarthritis is a chronic degenerative condition in which the joints basically condition in which the joints basically hurt themselves from the inside out. It hurt themselves from the inside out. It is not like a common injury you get in is not like a common injury you get in the gym. It's completely different the gym. It's completely different scenario. Many exercise injuries aren't scenario. Many exercise injuries aren't even in cartilage. They are usually in even in cartilage. They are usually in tendons. In conclusion, the case for tendons. In conclusion, the case for collagen supplements for joint or skin collagen supplements for joint or skin health is very weak. It's unclear if health is very weak. It's unclear if collagen supplementation even increases collagen supplementation even increases collagen production in the body in the collagen production in the body in the [6:55] collagen production in the body in the first place. The reason for that is first place. The reason for that is probably that not much collagen probably that not much collagen synthesis takes place to begin with. So synthesis takes place to begin with. So you don't need that much protein or you don't need that much protein or vitamin C for it. And to the extent that vitamin C for it. And to the extent that it is necessary, it's quite important it is necessary, it's quite important usually. So it might happen on its own. usually. So it might happen on its own. Even if collagen supplementation does Even if collagen supplementation does increase protein synthesis in connective increase protein synthesis in connective tissues, there is zero evidence that tissues, there is zero evidence that this is still beneficial if you already this is still beneficial if you already consume enough protein and vitamin C. consume enough protein and vitamin C. Right now, essentially all the research Right now, essentially all the research shows is that protein supplementation, shows is that protein supplementation, not specifically collagen not specifically collagen supplementation because again collagen supplementation because again collagen is just a protein source, can improve is just a protein source, can improve protein synthesis. There's nothing novel protein synthesis. There's nothing novel there. Moreover, the evidence for there. Moreover, the evidence for vitamin C is a lot stronger and all the vitamin C is a lot stronger and all the positive research pretty much is positive research pretty much is confounded by either industry confounded by either industry sponsorship or co-administering vitamin sponsorship or co-administering vitamin C. So until we have research that is C. So until we have research that is [7:41] C. So until we have research that is controlled for protein intake and controlled for protein intake and vitamin C that shows that collagen vitamin C that shows that collagen supplementation is better than other supplementation is better than other protein sources at increasing collagen protein sources at increasing collagen protein synthesis and ideally actually protein synthesis and ideally actually meaningfully improves long-term metrics meaningfully improves long-term metrics for either skin health or joint health. for either skin health or joint health. I wouldn't go out of my way to I wouldn't go out of my way to supplement collagen and spend a lot of supplement collagen and spend a lot of money on it. Now if you like something money on it. Now if you like something like gelatin which is also collagen in like gelatin which is also collagen in fact hydrayzeed collagen is made from fact hydrayzeed collagen is made from gelatin then by all means have that. But gelatin then by all means have that. But as a supplement, collagen supplements as a supplement, collagen supplements represent a very low quality protein represent a very low quality protein source that is sold for a relatively source that is sold for a relatively high cost. So consumer beware. If you high cost. So consumer beware. If you like this type of evidence-based fitness like this type of evidence-based fitness content, I'd be honored if you like and content, I'd be honored if you like and subscribe.