Collagen is generally considered to be a safe and nontoxic daily supplement for healthy individuals, and most people won’t experience adverse side effects.
How Much Collagen Should You Take per Day?
Collagen is one of the primary proteins in your body. Comprising amino acid chains, it’s an important part of structural components and connective tissues like skin, tendons, muscles, ligaments, and blood vessels, as well as parts of your eyes and teeth ( 1 ).
Collagen also helps with blood clotting, wound healing, and protecting the nervous system ( 2 ).
Certain foods, including bone broth, beef, fish, chicken, dairy, and eggs, either contain collagen or help your body produce it on its own by providing essential amino acids and other nutrients needed to do so.
Because your body is capable of producing all of the collagen you need if you eat a balanced diet, supplements may not be necessary for everyone. Still, you may choose to do so to reap certain health benefits or help treat collagen deficiency or other conditions.
This article examines how much collagen you should take per day.
As your body ages, it loses collagen. By age 40, you can lose up to 1% of your body’s collagen each year ( 3 ).
Other factors like diet, regularly smoking, consuming alcohol, and sun exposure also affect collagen loss ( 3 , 4 ).
Loss of this protein is one reason why your skin loses structure and begins to wrinkle as you age. It may also affect the strength of your bones, joints, and more.
Thus, some common applications of collagen supplements include:
- skin structure preservation ( 5 , 6 , 7 )
- wound healing ( 8 , 9 , 10 , 11 )
- anti-aging support ( 8 , 12 , 13 )
- osteoarthritis, a common cause of joint pain ( 14 , 15 , 16 )
- bone loss prevention (17, 18 )
- muscle mass improvement ( 19 , 20 )
- hair and nail health ( 21 , 22 )
SUMMARY
Collagen is a protein in your body that makes up many tissues and organs. Supplementing with the protein may help preserve skin health, muscle mass, bones, and joints.
Collagen is an abundant protein, with 28 types having been identified to date.
Types I, II, III, IV, and V are the most common in the human body ( 3 , 23 ).
It’s believed that the various types of collagen serve unique purposes. For example, older research has identified that types I and III present together in the organs and skin, while type II is typically found in joints and cartilage (24, 25 ).
As such, different types of collagen are typically advertised as part of collagen supplements.
Nonetheless, keep in mind that more research is needed to better understand how the various types of collagen in supplement form may influence human health.
Forms used in supplements
Similarly to how your body contains different types of this protein, so do many collagen supplements.
The most used types include ( 3 , 26 , 27 , 28):
- Hydrolyzed collagen (collagen hydrolysate). This type is derived from bovine (cattle), marine (seafood), poultry (often chicken or eggshells), pigs, and other animal sources, and it’s broken down into smaller and easier-to-absorb peptide particles.
- Undenatured collagen. This is raw collagen derived from chicken cartilage.
- Gelatin: This is cooked collagen, usually derived from animal sources.
The type used in your supplement of choice could influence the supplement form and its dosage instructions.
Note that there aren’t any vegan substitutes for collagen. Supplements may be free of dairy, gluten, or sugar, but collagen is only available from animal sources.
SUMMARY
The most common types of collagen used in supplements are hydrolyzed collagen, undenatured collagen, and gelatin.
Currently, health authorities haven’t provided any official guidelines regarding how much collagen to take per day.
Thus, the amount of collagen you should take depends on which form you’re taking and why you’re taking it.
Hydrolyzed collagen
Hydrolyzed collagen is one of the most common forms used in supplements, as it’s absorbed more readily than other types. It’s often sold in capsule or powder form, the latter of which you can add to hot and cold beverages, soups, and even baked goods or other foods ( 3 ).
A 2019 review of clinical studies found that taking 2.5–15 grams of hydrolyzed collagen peptides each day may be safe and effective ( 29 ).
A smaller daily dose of 2.5 grams could benefit joint pain, skin health, and hydration ( 7 , 30 , 31 ).
Increasing this dose to 5 grams per day has shown the potential to improve bone density ( 18 , 32 ).
Lastly, larger daily doses of 15 grams of these peptides have mostly been used to improve muscle mass and body composition ( 20 , 33 ).
Undenatured collagen
Some human studies have suggested that doses of 10–40 mg of undenatured collagen per day may improve joint health ( 34 , 35 ).
Gelatin
Gelatin is less often sold as a supplement. Rather, this type of cooked collagen is typically used as an ingredient in gelatinous desserts.
It can also be added to sauces, soups, smoothies, and other foods for an extra boost of collagen proteins, although limited research is available to support specific dosage recommendations for this use.
Thus, it’s best to reference the serving size listed on the package before using it as a supplement.
Suggested dosage from the manufacturer
Most collagen supplements have a suggested daily dosage printed on the packaging.
Powdered supplement packaging often suggests taking 1–2 scoops (or tablespoons) daily, while a pill or gummy supplement may recommend 1–2 pieces.
Depending on the supplement, these servings can vary significantly in collagen content, so check the nutrition facts label for detailed dosage information.
SUMMARY
A 2.5–15-gram daily dose of collagen appears to be safe and effective. The amount you should take depends on the particular supplement and why you’re taking it.
Collagen is generally considered to be a safe and nontoxic daily supplement for healthy individuals, and most people won’t experience adverse side effects.
Still, some have reported symptoms, such as an unpleasant taste, feeling overly full, or other stomach complaints ( 27 ).
Thus, it’s best to check with your healthcare provider if you plan on taking more than the recommended dosage of these supplements.
SUMMARY
Collagen supplements appear to be safe and effective for the general public, although some people may experience mild side effects with its use.
Collagen is a plentiful protein that’s part of many structural and connective tissues in your body.
It’s also isolated from a variety of animal sources and processed into supplements that some people take to offset age-related collagen loss.
While most adults who eat a balanced diet that includes adequate animal sources of protein can make enough collagen, some people choose to take a collagen supplement to support muscle growth, bone and joint health, and/or skin and hair health.
Many types of collagen supplements are available, and the type you choose determines how much you should take.
As with any supplement, it’s best to talk with your healthcare provider before adding collagen to your diet.
Last medically reviewed on September 18, 2020
How we reviewed this article:
Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.
How Much Collagen Should I Take Per Day? A Complete Guide To Collagen!
“Collagen comprises about 60% of cartilage, a very firm tissue that surrounds bones and cushions them from the shock of high-impact movements; so a breakdown in collagen could lead to a loss of cartilage and joint problems.”
Harvard School of Public Health
Ah aging–it’s an inevitable process that many find tedious and ungraceful. As we age, our bodies produce less and less collagen. This protein is essential for our skin, hair, nails, and joints, and without it, we start to see the effects of aging. But who says it has to be a scary process? Many people use supplements in an effort to get more collagen into their system to help them ease into the next stage of life.
This leads to the question: how much collagen should I take each day? Well you’ve come to the right place. Our guide will answer that question and many more. So read on to learn more about how much collagen you should take, the ins and outs of collagen supplements, and more!
What is Collagen?
Collagen is an essential protein in the connective tissues of our body, including our skin, muscles, tendons, ligaments and bones. It provides the structure and functionality of our body, not to mention a plethora of essential amino acids.
As early as our 20’s, our natural collagen production begins to decline and we start to see the beginning signs of aging, particularly with our skin. This is when adding a collagen supplement to our daily health regime becomes a consideration.
Why Do We Need Collagen?
Think of collagen as a glue-like protein that helps to hold our cells together. It’s an essential component of connective tissue, skin, hair, nails, and bones. Without collagen, there is not enough support to hold our cells together.
Collagen has many benefits for our health: reducing inflammation, improving gut health, and helping to keep our skin looking young and healthy. It’s also known to support joint health and even help to relieve pain associated with conditions like arthritis.
How Much Collagen Should I Take Per Day?
There are some things to consider when it comes to collagen supplementation that will reflect how much collagen you should take per day. This includes things like the type of supplement to the concerns you want to target.
Hydrolyzed Collagen
Hydrolyzed collagen is a type of protein that has been broken down into smaller peptides. It’s sometimes called “collagen peptides” or “collagen hydrolysate.”
The most popular form of hydrolyzed collagen peptides are a powder and used as a dietary collagen supplement, although it can also be found in some cosmetics and skincare products.
Hydrolyzed collagen is a source of glycine and proline, two essential amino acids that are important for joint health. Glycine also plays a role in wound healing and skin cell turnover. For these reasons, experts believe that hydrolyzed collagen may offer significant health benefits.
The recommended dosage depends on several factors, including your age, weight, and activity level. In general though, most experts recommend taking 10-15 grams per day, though some people may need more or less depending on their individual needs.
Undenatured Collagen
Undenatured collagen is made from pure, cold-pressed collagen peptides that retain all of their natural nutrients.
The recommended dosage is 10-20 grams of undenatured collagen per day, either in powder form or in capsules. If you’re using a collagen powder, you can mix it into water or smoothies. If you’re taking capsules, it’s best to take them with meals.
For Your Skin
When it comes to collagen, more isn’t always better. In fact, taking too much collagen can actually have negative effects on your skin. So how much should you take per day for the best results?
The answer varies pending on age and overall health. For most people, taking 10-15 grams of collagen per day is a good starting point to maintain healthy skin. If you have problem skin or skin conditions, you may need to increase your intake to 30-40 grams per day.
For Stronger Bones
There’s no one-size-fits-all answer to how much collagen you should take per day for stronger bones. Again, age, gender, activity level, and diet factor in.
Most experts recommend taking at least 10 grams of collagen per day. This dosage has been shown to be effective in reducing bone loss and improving bone density.
This is a very manageable dose. A single scoop of collagen powder delivers around 10 grams of protein, so you can easily reach your daily target by adding a scoop to your morning coffee or smoothie.
For Muscular Health
Building muscle mass isn’t just about working out–it’s also about what you put into your body. Protein is essential for muscle growth, and collagen is one of the best sources of protein available.
10 grams of collagen per day is recommended for optimal muscular health. This amount is typically necessary to see noticeable improvements in muscle mass and strength. Just be sure to give collagen protein time to work its magic. Typically, allow about two weeks of consistent collagen consumption before playing with the dosage.
What Age is Ideal to Start Taking Collagen?
Studies have shown that natural collagen synthesis in our body may begin to decline as we hit our 20’s. Of course general health and wellbeing influence this for each individual.
Diet, weight, lifestyle, sleep patterns, environment, and even emotional wellness are key contributors to how healthy or unhealthy our collagen production is.
Experts generally believe that anywhere between the ages of 20-30 is the ideal age to start taking collagen supplements. If you are older than that then the ideal time to start is now!
When Am I Going to See Results?
You may start seeing results after just a few weeks of taking collagen supplements. Many people report that their skin becomes more radiant and glowing after taking collagen for a few weeks. Some even notice a reduction in the appearance of fine lines and wrinkles.
If you’re hoping to see results in your gut health, it may take a little longer–around 8-12 weeks–before noticing results.
It’s different for everyone, so don’t get discouraged if you don’t see results right away. Just keep taking those supplements and expect to see results within a few weeks to a few months.
Ways to Increase Your Collagen
While there’s no magic bullet for reversing the decline of collagen production, there are several things you can do to increase your collagen levels. A diet rich in vitamin C is important, as this nutrient helps your body produce collagen.
Consuming foods that are considered to be collagen-rich and foods that contain proline and glycine can also be helpful, as these amino acids are key components of collagen.
Getting regular exercise is important, as it helps to improve circulation and promote the production of new collagen fibers.
The above mentioned suggestions along with a quality collagen supplement full of collagen peptides are sure to give your health the collagen boost it’s hungry for.
Through Collagen-Rich Foods
Bone Broth
Bone broth is packed with collagen, and it’s also incredibly nutritious. It’s great for gut health and immunity, and it’s also very easy to make. Just simmer some bones in water for 24 hours, strain, and enjoy!
Fish
Fish such as salmon, tuna, and sardines are all excellent sources of collagen. They’re also packed with Omega-3 fatty acids, which are great for heart health.
Eggs
Eggs are another great source of collagen. They’re also a good source of protein, vitamin A, and choline.
Dark Leafy Greens
Dark leafy greens like spinach and kale are loaded with nutrients like vitamins A, C, and E, which are all important for collagen production. So eat your greens!
Citrus Fruits
Citrus fruits are rich in Vitamin C which is an important nutrient the body uses for collagen synthesis.
These are just a few examples of collagen-rich foods that can help boost your body’s collagen levels. Incorporate them into your diet and enjoy the benefits!
Through Collagen Supplementation
Oral supplements are typically collagen powders or pills that contain collagen peptides, which are the small building blocks of collagen. When taken orally, these peptides work to boost collagen production from within the body.
Topical collagen products, on the other hand, are applied directly to the skin. These can be in the form of creams, serums, or even patches, and they work to improve the appearance of wrinkles and fine lines.
There are injectable collagen treatments, which are administered by a professional. These can help to plump up the skin and reduce the appearance of wrinkles and sagging.
Do your research and choose the option that best suits your needs.
Can You Take Too Much Collagen?
We have looked at the question “How much collagen should I take a day?” Perhaps you are wondering: “Can I take too much collagen?”
While it is possible to overdose on collagen, it is very unlikely. The body will simply excrete any excess collagen that it doesn’t need.
Too much collagen may be experienced as digestive issues such as bloating or gas. Others may notice that their skin becomes drier than usual or in rare cases a break out.
To avoid any negative side effects, it’s wise to begin with a lower dosage and increase gradually if needed. Doing so allows your body to accept the supplement while giving you time to notice any possible concerns or reactions.
Are There Side Effects to Collagen Supplements?
The most common side effect is gastrointestinal distress, such as bloating, gas, and diarrhea. This is usually caused by the body’s inability to break down and absorb the collagen.
Some people may experience headaches or skin rashes after taking collagen supplements. These side effects are typically mild and resolve on their own within a few days.
In very rare cases, allergic reactions may occur particularly with those allergic to fish or seafood.
The Bottom Line
We trust that you have found our guide ‘How Much Collagen Should I Take A Day? A Complete Guide To Collagen’ helpful and informative. But, don’t stop here. Be sure to check out our Health BLOG and collagen product page so that you have all the information and resources you need to look and feel your best!
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