Outcome
    Limited
    Effectiveness 2/5

    Collagen (Hydrolyzed) for Flexibility Improvement

    Collagen may support tendon and ligament adaptation when paired with training, but it does not increase range of motion on its own.

    Overview

    Collagen may support tendon and ligament adaptation when paired with training, but it does not increase range of motion on its own.

    Verdict

    Mixed evidence

    Only meaningful as an adjunct to actual mobility and strength work.

    How It Works

    Hydrolysed collagen peptides raise circulating glycine, proline and hydroxyproline, and appear to stimulate collagen synthesis in tendon when connective tissue is mechanically loaded shortly afterwards.

    Dosing & Protocol

    Typical dose

    Recommended dose
    10-15 g hydrolysed collagen daily (range from tendon/ligament studies)
    Expected timeframe
    3-6 months of daily use with concurrent training

    Protocol

    dose
    10-15 g hydrolysed collagen or gelatin + ~50 mg vitamin C
    form
    Hydrolysed collagen or gelatin
    timing
    30-60 minutes before targeted tendon-loading exercise
    duration
    3-6 months with concurrent training

    Evidence

    What the studies say

    Trials show increased collagen synthesis markers and reduced activity-related joint pain, and some show improved tendon stiffness. Direct range-of-motion outcomes are rarely measured, and results are inconsistent where they are.

    UC-II Undenatured Type II Collagen for Knee Joint Flexibility: A Multicenter, Randomized, Double-Blind, Placebo-Controlled Clinical Study

    Score: 7/10
    2022
    rct
    n=147

    Undenatured type II collagen supplementation improved knee flexibility in healthy subjects with activity-related joint discomfort.

    View source

    The Influence of Specific Bioactive Collagen Peptides on Knee Joint Discomfort in Young Physically Active Adults: A Randomized Controlled Trial

    Score: 7/10
    2021
    rct
    n=180

    Supplementation of specific collagen peptides is associated with a significant reduction in activity-related joint pain in young adults.

    View source

    Improvement of activity-related knee joint discomfort following supplementation of specific collagen peptides

    Score: 7/10
    2017
    rct
    n=139

    5 g of bioactive collagen peptides per day for 12 weeks reduced activity-related knee pain and improved range of motion.

    View source

    Improvement of Functional Ankle Properties Following Supplementation with Specific Collagen Peptides in Athletes with Chronic Ankle Instability

    Score: 6/10
    2018
    rct
    n=50

    Specific collagen peptide supplementation improved ankle stability in athletes with chronic ankle instability.

    View source

    Safety

    Caveats

    MIXED verdict — tendon stiffness/elasticity data are preliminary; collagen alone does not improve flexibility without the loading/stretching work. Not a complete protein.

    Less likely to help if

    Those not doing concurrent flexibility/loading training

    Medical Disclaimer

    The information provided on this website is for educational and informational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition or before starting any supplement regimen.

    Individual results may vary. The statements on this website have not been evaluated by the Food and Drug Administration. Products and information are not intended to diagnose, treat, cure, or prevent any disease.