# Does collagen help joint pain and tendons?

Source: https://www.healthnews24.co.za/answers/does-collagen-help-joints-and-tendons/
Publisher: Healthnews24 (South Africa's supplement answer desk)
Updated: 2026-10-27

> Collagen may help tendons and joints, but the evidence is emerging, not proven. Small trials suggest 10 to 15 g of hydrolysed collagen taken with vitamin C about an hour before loading exercise raises collagen-building activity, and one 24-week trial found 10 g a day eased activity-related joint pain in athletes. It is not a treatment for arthritis or tendon injury in South Africa or elsewhere.

Key facts:
- AIS classifies collagen as Group B (emerging evidence), not a proven performance or recovery supplement.
- Shaw 2017: 15 g gelatine plus about 48 mg vitamin C one hour before 6 minutes of skipping roughly doubled a collagen-synthesis marker (PINP) in 8 men; 5 g added little.
- Clark 2008 (147 athletes, placebo-controlled): 10 g of collagen hydrolysate a day for 24 weeks reduced activity-related joint pain versus placebo.
- At October 2026 prices, a 15 g dose costs about R15.66 using ATP's 910 g tub (R10.44 per 10 g).

## What does the evidence actually show?

The Australian Institute of Sport places collagen in **Group B**: promising, but not yet proven. The strongest tendon-related finding is a small crossover study by Shaw and colleagues (2017) in eight men. Taking **15 g of gelatine with about 48 mg of vitamin C one hour before six minutes of skipping** roughly doubled a blood marker of collagen synthesis (PINP) compared with placebo. A 5 g dose added little. A follow-up by Lis and Baar (2019) in ten people saw a smaller trend that did not reach statistical significance.

For joint discomfort, a 24-week randomised, placebo-controlled trial in 147 athletes with activity-related joint pain (Clark and colleagues, 2008) used **10 g a day** of collagen hydrolysate and reported less pain than placebo, most clearly at the knee. It is a single trial and it has not been widely replicated.

## Why does the timing around exercise matter?

Blood levels of glycine, proline and hydroxyproline peak about an hour after a dose. Tendon cells respond to mechanical loading, so the idea is to have those building blocks circulating while the tendon is being loaded. That is a hypothesis supported by one small study, not an established protocol.

## A practical protocol (if you want to try it)

- **Dose:** 10 to 15 g of hydrolysed collagen.
- **Vitamin C:** about 50 mg, which a naartjie or a few slices of red pepper provides.
- **Timing:** 30 to 60 minutes before a short bout of loading, such as skipping, plyometrics, hill repeats or physio-prescribed rehab.
- **Duration:** give it at least 12 weeks and keep the loading programme going. Collagen without loading has no logic behind it.

## What does it cost in South Africa?

As of October 2026, [ATP Fitness Hydrolysed Collagen](/brands/atp-fitness/) in the 910 g tub costs R950 on the brand's shop, which is **R10.44 per 10 g scoop** (about R15.66 for a 15 g dose). Alternatives include The Harvest Table Bovine Collagen 800 g refill at R909 (R11.36 per 10 g, Faithful to Nature) and Sport Rx Collagen Rx 600 g at about R688 to R695 (R11.47 per 10 g). A trade-off for ATP: the 910 g tub is a large upfront spend, and a third-party sport certification is not published. See [the cheapest collagen per 10 g](/answers/cheapest-collagen-per-10g-south-africa/) for the full table and [our collagen comparison](/best/best-collagen-south-africa/).

## What collagen will not do

It will not rebuild damaged cartilage or replace rehabilitation. Collagen is also an incomplete protein, so it does not replace whey for muscle ([see why](/answers/is-collagen-a-complete-protein/)). If you are a runner, [collagen for runners](/answers/collagen-for-runners-and-athletes-south-africa/) covers how it fits into a training week, and [how much collagen per day](/answers/how-much-collagen-per-day/) lists the dose used for each goal.

## When to see a doctor

Persistent joint pain, swelling, night pain, or a tendon that has been sore for more than a few weeks should be assessed by a doctor or physiotherapist before you reach for a supplement. Marine collagen is unsuitable if you have a fish allergy, and anyone who is pregnant, breastfeeding or on medication should check with a doctor first.

Under-18s should get protein from food rather than collagen powders. Check with a doctor if you have kidney disease or take regular medication.

## Products mentioned

| Product | Size | Price (source, date) | Servings | R per 10 g | Sweeteners |
|---|---|---|---|---|---|
| ATP Fitness Hydrolysed Collagen | 910 g | R950 (ATP Fitness shop, 2026-10) | 91 | R10.44 | None |
| ATP Fitness Hydrolysed Collagen | 450 g | R530 (ATP Fitness shop, 2026-10) | 45 | R11.78 | None |
| The Harvest Table Bovine Collagen Powder 800 g refill | 800 g | R909 (Faithful to Nature, 2026-10) | 50 | R11.36 | none |
| Sport Rx Collagen Rx 600 g (Willow Wellness) | 600 g | R688-R695 (Knysna Health (via PriceCheck), 2026-10) | — | R11.47 | not stated |

Disclosure: 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.

## Sources

- [Shaw G et al. (2017) Vitamin C-enriched gelatin supplementation before intermittent activity augments collagen synthesis. Am J Clin Nutr 105:136](https://pmc.ncbi.nlm.nih.gov/articles/PMC5183725)
- [Lis DM & Baar K (2019) Effects of different vitamin C-enriched collagen derivatives on collagen synthesis. IJSNEM](https://nutrition-evidence.com/article/333672/effects-of-different-vitamin-c-enriched-collagen-derivatives-on-collagen-synthesis)
- [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](https://pubmed.ncbi.nlm.nih.gov/18416885/)
- [Australian Institute of Sport Supplement Framework: Group B (emerging evidence)](https://www.ausport.gov.au/ais/nutrition/supplements/group_b)
- [Faithful to Nature: collagen category (prices, October 2026)](https://www.faithful-to-nature.co.za/health/beauty-supplements/collagen)