Collagen vs Creatine for recovery
Short answer: For recovery, more users report improvement with Creatine — 98% of 62 reports, versus 92% of 39 for Collagen.
Collagen has 9 meta-analyses and 22 randomized trials on PubMed; Creatine has 763 and 2,794.
Based on 246 reports about Collagen and 1,564 about Creatine. Not medical advice.
| Collagen Supplement | Creatine Supplement | |
|---|---|---|
| User score | 50 | 53 |
| Verdict | Mixed | Mostly positive |
| Positive of reports that state an outcome | 55% | 67% |
| Reports | 246 | 1,564 |
| Research | AResearch: Strong | AResearch: Strong |
| Meta-analyses / RCTs | 9 / 22 | 763 / 2,794 |
| Mainly used for | ||
| Weight loss % reporting improvement | — | 82% (11) |
| Appetite % reporting improvement | — | 67% (3) |
| Focus % reporting improvement | — | 92% (211) |
| Energy % reporting improvement | 33% (3) | 97% (205) |
| Sleep % reporting improvement | 100% (7) | 27% (73) |
| Anxiety % reporting improvement | — | 62% (24) |
| Mood % reporting improvement | 50% (2) | 85% (103) |
| Memory % reporting improvement | — | 91% (70) |
| Performance % reporting improvement | 100% (5) | 97% (320) |
| Recovery % reporting improvement | 92% (39) | 98% (62) |
| Pain & inflammation % reporting improvement | 91% (22) | 50% (4) |
| Digestion % reporting improvement | 100% (2) | 0% (6) |
| Libido % reporting improvement | — | 82% (11) |
| Hormones % reporting improvement | — | 75% (12) |
| Blood sugar % reporting improvement | — | 100% (3) |
| Heart & lipids % reporting improvement | — | 67% (6) |
| Skin & hair % reporting improvement | 95% (64) | 17% (12) |
| Longevity % reporting improvement | — | 100% (4) |
| Common side effects | fatigue, insomnia, drowsiness, histamine episode | hair loss, stomach issues, insomnia, water retention |
| Typical dose reported | 7 g / daily | daily |
The findings of improved hydration and elasticity were also confirmed in the subgroup meta-analysis. Based on results, ingestion of hydrolyzed collagen for 90 days is effective in reducing skin aging, as it reduces wrinkles and improves skin elasticity and hydration.
Int J Dermatol, 2021 ↗“Within hours of consumption my consistent upper back pain is literally gone, but along with it comes dizziness and a feeling of aloofness.”
The results of the meta-analysis suggest that creatine supplementation did not significantly alter serum creatinine levels (standardized mean difference = 0.48, 95% confidence interval 0.24-0.73, P = .001, I2 = 22%), and did not alter plasma urea values (standardized mean difference = 1.10, 95% confidence interval 0.34-1.85, P = .004, I2 = 28%). The findings indicate that creatine supplementation does not induce renal damage in the studied amounts and durations.
J Ren Nutr, 2019 ↗“I actually feel a lot better. Mentally clearer and more balanced, like I have my brain back.”
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Percentages come from first-hand user reports and are not clinical outcomes. Talk to a doctor before starting, stopping or combining anything. How we rate