5 Science-Backed Ways Collagen Can Support Your Workout 

No pain, no gain, right? Well, sometimes. Overuse-related pain—which often affects active people—can seriously hinder your exercise goals. And though fitness progress isn't possible without some discomfort, it's still essential to listen to your body and take regular breaks. (But if your pain is severe or doesn't go away, visit the doctor. You might be dealing with a more serious injury.)

In one 2008 study, collagen supplementation helped manage exercise-related joint pain4 in a group of physically active individuals.* A more recent study found that daily intake of collagen peptides moderately helped manage muscle soreness5 after jumping exercises, suggesting it might aid in overall athletic performance.* 

Whether you're blasting through pushups or walking up the stairs, healthy bones allow you to move with ease. And as it turns out, collagen might contribute to overall bone health. In a human study, collagen peptides helped manage bone degradation7 in postmenopausal women with age-related bone loss.* A lab study also found that bovine collagen can support osteoblasts8, or bone-forming cell and overall bone health.*

Here's the thing: As we get older, our bodies stop building bone. Instead, the opposite happens, and "bone density naturally decreases over time," says Backe. This increases your risk for osteoporosis, making you more prone to fractures and breaks. "From early adulthood and onward, it's all about preventing and maintaining what you have," adds Lindsey Kane, R.D.

Did you know that your blood vessels need collagen, too? This includes your arteries, which are blood vessels that deliver oxygen-rich blood away from the heart. "Collagen provides structure in your arteries9, allowing blood to travel from your heart to the body with ease," says Backe. "For this reason, collagen is crucial in supporting a healthy functional heart9."*

An injury or surgery can seriously hinder your workout flow. And while it might be frustrating to pause your routine, it's also important to help your body heal. In most cases, this involves lots of rest and a well-rounded diet. 

While you're at it, check in with your collagen-supporting nutrients. Results from a lab study11 suggest that vitamin-C-rich gelatin could support tissue repair (along with injury prevention).* And according to Liz Wyosnick, M.S., RDN, foods or supplements containing collagen—along with collagen-boosting nutrients like vitamin C—can be beneficial when you're healing from a surgery or injury of the bone, skin, or ligament.*