For collagen to be effective, it’s recommended to take 2.5-15 grams each day, depending on your individual needs and goals.
Key Takeaways About Daily Collagen Amount
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The right amount of collagen to take daily will vary from person to person, but as a general rule of thumb experts recommend consuming between 2.5g and 15g of collagen daily.
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When determining how much collagen is right for you, it’s important to factor in your health goals, how much protein you’re already getting, and your current diet.
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Daily collagen supplements can help with improving skin health, boosting muscle mass, supporting gut health, bone and joint health, and even regulating blood sugar.
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The most effective way to take a collagen supplement is in the form of collagen peptide powder by simply blending into your favorite beverage, shake, or smoothie.
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Consuming more than the recommended dose may leave some people with minor unpleasant side effects such as digestive upset, headaches, or fatigue, which is why it’s important to follow the serving guidelines.
What Does Collagen Do?
Collagen, the most abundant protein in our bodies, plays a crucial role in maintaining healthy skin, bones, joints, and gut.
As people age, the body’s natural collagen production declines, which is why many people look to supplements to support their health. However, it can be confusing when determining how much collagen you should be taking daily.
Collagen has many roles and functions throughout the body.
Studies show that collagen can improve the appearance of skin by increasing hydrating and reducing wrinkles.
It provides structural support and strength to bones, tendons, ligaments, and joints. Additionally, collagen plays a crucial role in supporting gut health, maintaining a healthy gut barrier and contributing to an overall well-functioning digestive system.
How Much Collagen Should You Take Daily?
There is no one-size-fits-all answer for how much collagen you should take daily. The right amount of collagen for you will depend on several factors.
However, as a general rule of thumb, experts recommend a daily collagen intake ranging from 2.5g and 15g daily.
Factors to Consider When Calculating Daily Collagen
Health Goals
How much collagen should you take will depend on what you’re taking it for. Collagen intake recommendations will vary depending on if you’re taking it for skin improvement, or joint health.
If your goal is to improve skin health and reduce wrinkles, a lower daily intake, such as 2.5 to 5 grams of hydrolyzed collagen, may be sufficient.
On the other hand, if you're looking to support joint health or address musculoskeletal issues, a higher daily intake, such as 10 to 15 grams, might be more appropriate.
Calculate Your Daily Protein Intake
When determining your daily collagen intake, it's important to factor in your collagen intake to your daily total protein intake. Like all proteins, collagen is a source of amino acids.
It’s recommended that the average adult consume 0.8 grams of protein per kilogram of body weight. However, many adults have protein needs that exceed this amount, especially athletes or older adults.
Whatever your protein needs are, if you’re already meeting your target through diet and supplements, a lower daily collagen amount is likely appropriate.
However, if you have increased needs due to high levels of physical activity or other factors, increasing your daily collagen intake may be appropriate.
Your Current Diet
When calculating how much collagen should you take regularly, it’s important to take a look at what your current diet looks like.
If you already consume a diet that is plentiful in collagen-rich foods such as bone broth, organ meats, and fish skin, for example, it’s possible that you’re already getting a good amount of collagen, and supporting your body's natural collagen production process.
However, if you’re not typically eating these foods, or perhaps you follow a plant-based diet, it’s likely that you would benefit from increasing your collagen intake through supplements.
How Much Collagen Per Day for Skin Improvement?
Collagen supplements have been shown to improve skin health in many ways. Hydrolyzed collagen can reduce the appearance of wrinkles, increase skin hydration, skin elasticity, and contribute to an overall youthful glow.
If your main goal is to target skin health and reduce wrinkles, aim to consume at least 3g of collagen daily. Studies show that those who consumed 3g of collagen per day for 4 to 12 weeks observed notable improvements in skin health (1).
Studies show that this amount of collagen peptide supplementation can help enhance skin hydration and skin elasticity, leading to a more youthful appearance. However, it's important to note that individual results may vary.
How Much Collagen Per Day for Muscle Mass?
Studies suggest that supplementing with hydrolyzed collagen can help facilitate the synthesis of new muscle proteins, stimulate muscle growth after exercise, and improve body composition.
Although more research is needed, some experts recommend consuming 15 grams of collagen per day to increase muscle strength and muscle mass.
Keep in mind that you may get some collagen naturally from your diet, so all 15 grams don’t necessarily need to come from supplemental collagen peptides.
Collagen is not typically a go-to protein for building muscle mass even though it contains most of the amino acids necessary for building and repairing muscles.
There is likely much more benefit to consuming other sources of protein, particularly whey protein, which is a complete protein with all nine essential amino acids, if your primary goal is to build muscle.
However, including some functional collagen peptides in your diet can absolutely still contribute to your daily protein needs and support muscle growth.
Can Collagen Peptides Support Lean Muscle Mass?
Collagen peptide supplementation can definitely help support the body’s processes of maintaining and preserving lean muscle and improving body composition.
Although collagen probably shouldn’t be your only protein source, since it doesn't provide you with all nine essential amino acids, it can be a great addition alongside other high-quality protein sources to help support lean muscle and overall muscle health.
Collagen Protein Dosage for Gut Health
Collagen plays a vital role in supporting gut health as it contributes to strengthening the lining fo the intestines.
A stronger gut barrier leads to a healthier, more resilient, and better functioning digestive system. Studies suggest that it’s ideal to consume 2.5 to 5g of collagen daily to promote gut health and support the gut lining.
This is especially recommended as we get older and our natural collagen production starts to decrease.
How Much Collagen to Take for Bone Health?
Collagen is a key component of bones, providing strength and structure to connective tissue. To support bone health, a higher daily collagen intake of around 10 to 15 grams is often recommended.
However, some studies say consuming just 5 grams of hydrolyzed collagen peptides daily is effective for supporting bone density. While individual recommendations may vary, it’s safe to say that effective dosages range between 5 and 15 grams daily.
Collagen Intake for Blood Sugar Benefits?
Emerging research suggests that collagen may have potential benefits for blood sugar regulation and metabolic health.
Taking 15g of collagen in the morning alongside a balanced breakfast may help stabilize blood sugar, preventing sharp spikes in the body’s response to carbohydrates.
However, the benefit that collagen provides on blood sugar may not be specific to collagen protein and this effect may also be observed from consuming 15 grams of any protein alongside a balanced meal.
Further research is needed to better understand the benefit that collagen may provide in regards to blood sugar management.
Collagen Protein Supplements for Arthritis and Joint Health?
Most studies suggest that 2.5 to 5 grams of collagen daily is effective to support joint health.
Collagen intake can also help improve mobility by reducing joint pain and inflammation as well.
According to the Arthritis Foundation, taking 4g of collagen daily is likely effective for those with arthritis, as collagen is a protein that is used to support connective tissue.
However, some experts think consuming closer to 15 grams daily is best (2).
It’s best to check with your healthcare provider to better understand the right amount for you.
Collagen Powder vs Pill: Which One is Better?
What is the Best Type of Collagen Supplement
The purest, most absorbable form of collagen is hydrolyzed collagen peptides. When looking for a collagen supplement, be sure to look for one with collagen in this form.
In fact, there are three different types of collagen – type I, type II, and type III. Type I collagen is the most prevalent type of collagen found within the body, particularly in skin, hair, nails, and joints.
It’s best to supplement with type I collagen as it has the most widespread benefits throughout the body.
It’s less common to find type 2 and type three collagen in supplemental form as these are a bit more localized and help support the structure of cartilage and organs.
What is the Best Way to Take Collagen Supplements?
It’s best to take collagen supplements in powder form, rather than taking them in capsule form. This is because you can consume a greater dose when the supplement is a powder.
Additionally, powders are extremely versatile and you can add other ingredients to enhance your nutritional intake.
For example, you can make a high-protein, anti-inflammatory collagen smoothie by adding anti-inflammatory foods.
Anti-Inflammatory Cherry-Peach Smoothie with Collagen
Ingredients:
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1 scoop Naked Collagen
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¼ cup frozen cherries
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1 ripe peach
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½ frozen banana
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1 cup non-dairy milk
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1 tbsp chia seeds
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1 serving of leafy greens (or greens powder)
Directions:
Simply blend all ingredients together until smooth. Enjoy!
Are There Negative Effects of Taking Collagen?
Collagen is a very safe and effective nutritional supplement. And your body naturally produces collagen as well.
Most people do not experience any negative side effects from taking collagen.
However, it’s important to take the recommended amount to ensure that it’s effective and that you feel your best, without side effects.
What Happens if You Take Too Much Collagen?
Consuming more than the recommended amount of collagen may leave you with some minor unpleasant side effects.
Some people may experience an upset stomach, headaches, or even fatigue from taking more than the recommended amount.
Remember, collagen is a protein source so consuming more protein than your body needs will lead the body to store excess in the form of either glycogen.
If your body is getting more calories than it needs, the excess calories from collagen can also be stored as fat.
Keep in mind that it’s always a good idea to check with your healthcare provider before starting a new supplement.
If you do choose to incorporate collagen into your wellness routine, be sure to stick to the recommended dose.
FAQs About Daily Collagen Intake
Here are some common questions and answers about daily collagen intake:
Is 20 grams of collagen a day too much?
While most people may not be consuming 20 grams of collagen daily, it might not be too much, depending on your body’s needs and what you’re taking it for.
Most generally healthy people should easily be able to tolerate 20 grams of collagen daily with no side effects.
However, it’s better to evaluate whether or not you would benefit from a dose this high. Most experts recommend a collagen intake ranging from 2-15 grams daily.
However, if you’re an athlete or have protein needs that are much higher than the general population, consuming 20 grams of collagen daily might be appropriate.
Is 100 mg of collagen a day too much?
100 mg of collagen is the equivalent of 0.1 grams, which is actually not very much collagen at all. You likely would not notice any benefit from taking a dose this small.
It’s important to consume at least 2 grams daily to reap any benefit from the supplement.
How much collagen should I take a day for weight loss?
Taking collagen supplements does not directly correlate to weight loss and research doesn’t necessarily support collagen for weight loss specifically.
After all, weight loss is complicated and cannot be achieved from just one supplement alone. Rather, weight loss depends on many factors including genetics, activity level, and overall dietary patterns, to name a few.
If you’re hoping to lose weight perhaps you should consider collagen as part of your daily protein intake. For example, if you need 80 grams of protein daily, you may choose to consume 20 grams of this in the form of collagen.
How much collagen should I take at a time?
Collagen can easily be taken in a single dose, whether you’re having only a few grams or even 15 grams.
The body can easily absorb and utilize 20-30 grams of protein in one sitting, so it would be effective to simply consume your daily collagen at one time.
