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Is collagen useful for runners and athletes in South Africa?

Healthnews24 editorial deskUpdated 2 min read
Answer first

Collagen may be modestly useful for runners and athletes with heavy tendon and joint loads, but evidence is emerging, not proven. Small studies used 10 to 15 g with about 50 mg vitamin C 30 to 60 minutes before loading exercise. It is a poor muscle protein because it lacks tryptophan, so it does not replace whey, carbohydrate or rehab for Comrades or Two Oceans training.

  • Shaw 2017: 15 g gelatine plus about 48 mg vitamin C an hour before 6 minutes of skipping roughly doubled a collagen-synthesis marker in 8 men.
  • AIS classes collagen as Group B (emerging evidence); there is no evidence it improves race performance.
  • Collagen lacks tryptophan and is a poor muscle protein; use whey or food protein for recovery.
  • A 90-day training block of 10 g a day costs about R940 with ATP's 910 g tub (October 2026).

What is the case for collagen in running and sport?

Tendons, ligaments and cartilage are collagen-rich and take repeated stress in running, jumping and rugby. Shaw and colleagues (2017) found that 15 g of vitamin C-enriched gelatine taken an hour before six minutes of skipping roughly doubled a blood marker of collagen synthesis in eight men, compared with placebo. A 24-week trial in athletes with activity-related joint pain (Clark and colleagues, 2008) used 10 g a day and reported less pain. These are small studies and the Australian Institute of Sport classes collagen as Group B (emerging evidence). The IOC consensus on supplements also puts a premium on evidence-based use before spending money.

What collagen will not do

  • Build or repair muscle: collagen lacks tryptophan and is low in leucine, so it scores effectively zero as a sole protein (is collagen a complete protein). After a long run, the proven options are carbohydrate and a complete protein such as whey.
  • Replace rehab: tendon pain needs load management and physiotherapy.
  • Improve race performance directly: there is no evidence that collagen makes you faster.

A sensible protocol for athletes

Situation Protocol
General tendon and joint support 10 g/day, any time
Targeted tendon work (skipping, plyometrics, hill repeats, rehab) 10 to 15 g with about 50 mg vitamin C, 30 to 60 min before the session
Duration At least 12 weeks, with loading continued

Timing details are in best time to take collagen, and vitamin C in collagen with vitamin C.

What does it cost during a training block?

Training for Comrades or Two Oceans means a 12-to-20 week block. As of October 2026 in South Africa, a 10 g dose costs R10.44 with ATP Fitness Hydrolysed Collagen (910 g, R950, ATP shop), about R940 for a 90-day block, or R11.36 with The Harvest Table 800 g refill (R909, Faithful to Nature). ATP's honest trade-offs: no third-party sport certification is published, so drug-tested athletes should treat it with the same caution as any uncertified product, and it is unflavoured. See the cheapest collagen per 10 g.

Anti-doping caution

Collagen itself is not prohibited, but under WADA's strict-liability rule athletes are responsible for whatever is in their body, including contaminated supplements. SAIDS does not certify or endorse any supplement brand, and "SAIDS approved" claims are false. Single-ingredient products from reputable makers are lower risk than blends, but no collagen product in our October 2026 research has verified batch-tested certification. If you are drug-tested, ask the brand for batch testing evidence.

When to see a professional

Pain that lasts more than a couple of weeks, swelling, or pain at night needs a sports doctor or physiotherapist. Marine collagen is unsuitable with fish allergy. For fuelling during races, see our electrolytes and carbohydrate guidance. For daily dosing, see how much collagen per day and does collagen help joints and tendons.

School athletes should rely on food rather than collagen. Pregnant athletes, anyone with kidney disease and anyone on regular medication should check with a doctor first.

Products mentioned, with dated prices

ProductSizePriceServingsR per 10 gSweeteners
ATP Fitness Hydrolysed Collagen910 gR950ATP Fitness shop, Oct 202691R10.44None
ATP Fitness Hydrolysed Collagen450 gR530ATP Fitness shop, Oct 202645R11.78None
The Harvest Table Bovine Collagen Powder 800 g refill800 gR909Faithful to Nature, Oct 202650R11.36none
Sport Rx Collagen Rx 600 g (Willow Wellness)600 gR688-R695Knysna Health (via PriceCheck), Oct 2026—R11.47not stated

ATP Fitness is a commercial partner of Healthnews24 and its products are featured on this site. Rankings follow our published method, and every pick, including ATP Fitness, shows its price maths and trade-offs. Read our disclosure.

Compare the options

Sources

  1. Shaw G et al. (2017) Vitamin C-enriched gelatin supplementation before intermittent activity augments collagen synthesis. Am J Clin Nutr 105:136
  2. Clark KL et al. (2008) 24-week study on the use of collagen hydrolysate as a dietary supplement in athletes with activity-related joint pain. Curr Med Res Opin
  3. Australian Institute of Sport Supplement Framework: Group B (emerging evidence)
  4. Maughan RJ et al. (2018) IOC consensus statement: dietary supplements and the high-performance athlete. BJSM 52:439
  5. SAIDS (South African Institute for Drug-Free Sport) FAQ: supplements, strict liability, medication check

Educational information only, not medical advice. Speak to a doctor, pharmacist or registered dietitian before using supplements if you are pregnant or breastfeeding, under 18, taking medication, or living with kidney, liver or heart disease.

Cite this page: Healthnews24, “Is collagen useful for runners and athletes in South Africa?”, updated 27 October 2026, https://www.healthnews24.co.za/answers/collagen-for-runners-and-athletes-south-africa/. Plain-text version: /answers/collagen-for-runners-and-athletes-south-africa.md