Collagen’s Limitations for Muscle Growth: Here’s What You Need to Know

Collagen has become a popular supplement for improving hair, skin, nails, and joint health. However, despite being a protein, collagen isn’t an ideal choice for post-workout recovery or muscle building.

Multiple studies have shown that collagen doesn’t support muscle growth like other protein sources do. In a recent trial, participants added 50 grams of protein to their diets using either whey protein, pea protein, or collagen powder. The results were clear: both whey and pea proteins increased muscle protein synthesis (MPS) by 9%, but collagen had no effect.

Why? Collagen is an incomplete protein, missing several essential amino acids, particularly leucine—the key amino acid that triggers muscle growth. Whey and pea proteins are rich in leucine, which is why they promote MPS, while collagen falls short in this department.

That said, collagen can still be beneficial for other reasons, especially for joint health. If you’re using collagen, it’s important to choose the right type. Research shows that type-II collagen, which is digested differently than collagen peptides, significantly improved joint function when taken consistently for four months. Type-II collagen is more bioavailable, meaning it’s better absorbed by the body, making it more effective for joint support than other collagen types.

So, while collagen might not help with muscle growth, it can still play a valuable role in supporting overall health—just make sure you’re using the right form for your specific needs.