How Much Collagen Should You Take Per Day?

Collagen is known as more than just a supplement for people in the beauty industry now: it supports your skin health, joints, gut health and more. So naturally, it’s gained a whole lot of new fans over the last few years. However, many people still don’t know how much they should be taking every day – especially since it has so many uses. We’ll break it down by goal, telling you exactly how much you need to take depending on what you want out of the supplement. Plus, we might give you some new ideas on the wellness possibilities collagen could open up to you. So how much collagen should you take per day? Lets get into it:

A quick reminder: what does collagen do?

Before we get into the right amounts, a brief collagen overview for anyone who needs it. Collagen is the most abundant protein in the body, effectively acting as the glue that holds your skin, bones, muscles, tendons and ligaments together. The problem? Your body’s natural store of it starts declining from your mid-20s. There are ways to protect your existing collagen, like avoiding sun, smoking, and processed sugars, but supplements are an increasingly popular way to combat the natural loss.

There are three types of collagen worth knowing if you’re going to take supplements. Type I is the most abundant in your body, and is great for skin, hair, nails and bone health. Type II focuses more on your joints and cartilage. And finally, Type III helps support your gut, muscles, and blood vessels. Supplements tend to come as hydrolysed collagen or collagen peptides, which are pre-broken down to help with absorption. And for an extra boost of collagen synthesis, you can pair them with vitamin C – but more on that later.

How much collagen should you take per day?

Now the recap is done, we can dive into the dosages. Depending on your goals, the general advice will be different. So, we’ll break it down one by one.

General health and daily maintenance

If you’re simply trying to recover the collagen that’s been naturally lost or are taking it for general wellness, the standard range of 5-10g per day is sufficient. This can be split into one or two servings, with no hard rule on when it should be taken. The best time is whenever you’re able to take it consistently!

Skin health

For this goal, Type I collagen is most relevant, and you can take 2.5-10g per day – as long as you’re consistent. Studies have shown that these amounts for 8-24 weeks showed a notable improvement in skin elasticity and hydration, so if you want to start small, you absolutely can.

Type I collagen is found in both marine collagen (Check out our Marine Collagen Gels) and bovine collagen (or our Clear Collagen 360 if you prefer to drink your collagen!), so you have the pick of the bunch. However, marine collagen is often found to be better for absorption when it comes to skin benefits, thanks to its smaller peptide size.

Joint health and pain relief

If you suffer from joint problems, or want to prevent them, Type II collagen is the one to go for, and just 5g of it has been shown in multiple studies to reduce joint pain and improve mobility. Results are typically seen after 3-6 months, so this one takes some consistency – but the effort pays off.

Hair, nails and beauty

The use of collagen for aesthetic reasons isn’t new, but it is still fairly low on evidence. However, it does provide amino acids that support keratin production, so it’s not out of the question that it can help your hair and nails grow stronger. Because of the lack of evidence on it, there’s no specific dosage we can recommend, but if it does help your hair and nails, the standard dose of 5-10g a day is fine to take.

Muscle support

While collagen is not a replacement for protein when it comes to building muscle, there are studies that show it can support the repair and remodelling of the connective tissue that surrounds and supports muscles. This research is based on older adults when combined with resistance training, especially when taken 30-60 minutes before exercise. The dosage goes higher here, with 10-20g being the effective researched amount.

Gut health

Type III collagen is found in the gut lining, intestines, and blood vessels, so it’s a worthy one to take if digestive health is your focus. The standard dose also applies here: just 5-10g may help support your gut lining. However, this is only preventative: if you have bigger digestive issues that you need to repair, talk to your GP for advice.

When to take collagen

There’s no definitive best time to take collagen – consistency is the most important thing. Whether you take it in the morning, in the evening, on an empty stomach, after a large meal: there’s no research to suggest one option is better than the other.

However, there is one trick for better absorption: pairing it with vitamin C. This vitamin plays a direct role in collagen synthesis (the process by which your body’s cells produce collagen), so taking your daily dose alongside citrus juice, a vitamin C supplement, or a product that conveniently contains both (hello, Collagen Protein Coffee) is a good move.

In general, though, no matter when you take it, just be patient. In most studies of the supplement, results have only been seen after a minimum of 2 months, and that’s just for the skin benefits. For joints, it can take 3-6 months before you notice any changes. Stick with it, and trust the process.

Can you take too much collagen?

In good news, collagen is widely considered safe, with no major side effects at normal doses (up to ~20g). At larger doses, there can be some minor side effects, like feelings of fullness and mild digestive discomfort – but this isn’t common.

What is worth noting, though, is that more isn’t necessarily better. The benefits from collagen are much more closely linked to consistent use over time rather than dosage amount, and taking any more than 25g a day will saturate the benefits. So, while it won’t necessarily harm you to take more than the recommended amount, you’ll just be spending a lot more money on collagen supplements for the exact same results.

The only thing that could cause a serious health problem is allergies: marine collagen contains fish/shellfish, and bovine contains beef. So, if you have an allergy or dietary restriction that means you can’t ingest these, collagen is not the supplement for you.

Find the right collagen for you

From supplements fortified with vitamin C to powerful collagen and protein combinations, we have a range of high-quality collagen supplements to choose from, so pick whichever fits your life and goals the best.

Check out our collagen supplements here.