Healthnews24South Africa's supplement answer desk

Does collagen help joint pain and tendons?

Healthnews24 editorial deskUpdated 3 min read
Answer first

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.

  • 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 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 for the full table and our collagen comparison.

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). If you are a runner, collagen for runners covers how it fits into a training week, and 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, 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. Lis DM & Baar K (2019) Effects of different vitamin C-enriched collagen derivatives on collagen synthesis. IJSNEM
  3. 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
  4. Australian Institute of Sport Supplement Framework: Group B (emerging evidence)
  5. Faithful to Nature: collagen category (prices, October 2026)

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, “Does collagen help joint pain and tendons?”, updated 27 October 2026, https://www.healthnews24.co.za/answers/does-collagen-help-joints-and-tendons/. Plain-text version: /answers/does-collagen-help-joints-and-tendons.md