How Much Collagen Should You Take Per Day?

What Is Collagen?

First off, before getting into the numerical details, what is collagen in the first place? what does collagen do? Well, it's pretty much the scaffolding of your body. Collagen is the most abundant protein found in our bodies, accounting for various important functions. But it does not stop there—collagen can also be found in your bones, joints, and even your organs.

Of the over dozen types of collagen in our bodies, there are only three that can be considered the real MVPs. These are Types I, II, and III.

• Type I is like the tough guy who provides for skin, bones, and connective tissues—giving them strength.
• Type II acts as the joint supporter of the body, keeping cartilage healthy.
• Type III, on the other hand, is often just hanging out with Type I. It is very important in the development of the skin.

Three additional types of collagen are:

• Type IV, stored in skin layers and tissues that support internal organs, but is uncommon in supplements.
• Type V comes from the eggshell membranes and is found in skin, hair, eyes, and placenta.
• Type X, which plays a role in both bone health and joint cartilage health, is present in eggshell membranes.

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Now, when it comes to supplements, you'll usually find collagen in two primary forms:

• Hydrolyzed Collagen: This is the most easily absorbed form by your body, and it's therefore common to see it in either powder or capsule form.
• Undenatured Collagen: It is less processed and might work best for specific joint health problems.

Since certain collagens have their own functions, it is common for products to include several kinds of collagen to help skin, joints, and bones. Despite this, further studies are looking into what else collagen supplements have to offer.

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Benefits of Collagen: Why Everyone’s Talking

Your body receives collagen by breaking down dietary proteins and using their amino acids. Around 25 to 30, the amount of collagen our bodies produce starts to decrease, the rate dropping at about 1% per year after we turn 40. As you get close to 80, the collagen in your skin may have reduced a lot from when you were younger.

Smoking, drinking alcohol, a lazy lifestyle, long periods of sun exposure, menopause, and autoimmune arthritis may all cause collagen to break down more quickly.

Some foods, such as bone broth and fish skin, contain collagen, but not everyone eats them regularly. Because of this, many choose to use collagen supplements, since they might provide some gains such as:

• Bone Health: There is some evidence that taking collagen peptides may boost bone mineral density in women who have significant losses of bone due to menopause.
• Skin Health: The strongest evidence indicates that collagen can improve skin elasticity, retain moisture, and minimize wrinkles and roughness. Collagen helps to heal wounds.
• Joint Benefits: Studies show taking collagen may lead to the accumulation in cartilage, helping the body repair tissues and ease the joint pain and stiffness linked to osteoarthritis.
• Muscle Growth & Recovery: It supplies glycine to the body, which is needed for the production of creatine that can increase muscle power and growth.

In this video, Dr. Yelena Deshko, a licensed naturopathic doctor, talkss about collagen—its types, benefits, and more!

If your diet contains enough protein and vitamin C, zinc, and copper, it can help your body produce collagen without extra supplements.

ALSO READ: How Does Vitamin C Help Collagen Production?

How Much Should You Take?

Things can get a little fuzzy here. When it comes to collagen dosage, there is no one-size-fits-all answer. It will all depend on a lot of factors, such as age, health level, and what you're trying to achieve. But don't worry—we've got some general guidelines that'll help you out.

Research has shown that for hydrolyzed collagen, a daily dose in the 2.5-3 gram range can be a safe and effective dosage. For mainly boosting your skin and supplementing your joints, 2.5 grams per day would be a good place to start.

However, if you need more intensive support, especially for the bones and joints, 5-15 grams per day would be recommended. Now, in the case of undenatured collagen—if you are going for it—the dosage is normally lower.

Native collagen requires a smaller therapeutic dose (40 mg/day) compared to hydrolyzed collagen (5-10 g/day) as per a study published in Nutrients in 2023.

How Much Collagen Per Day for a Woman or Men?

Collagen is essential for everyone, regardless of gender. Both men and women need collagen to support skin, joints, and overall health. However, women's collagen needs may vary due to factors like hormonal differences, physical work, pregnancy, menstruation and many more.

ALSO READ: Best Collagen Supplement for Men

While recommendations for daily intake can range from 2.5 to 15 grams, it's important to remember that these suggestions apply to all individuals, with adjustments made based on personal health goals and responses.

Again, these are rough estimates, and it would pay to heed what's on your supplement packaging; after that, a little discussion with a healthcare professional won't hurt either if you're not sure about anything.

Dr. Michele Green

We've reached out directly to Board-Certified NYC Cosmetic Dermatologist Dr. Michele Green for her expertise. She explains,

Hydrolyzed collagen, or collagen hydrolysate, is an easily absorbed peptide mixture derived from animal sources. Collagen is too big to be absorbed in a supplement. Hydrolyzed collagen contains the smaller, individual peptide components that make up collagen. These peptides are easily absorbed and support the body's natural collagen production. Taking between 2.5 and 15 grams of hydrolyzed collagen daily is recommended for its various health benefits. In clinical studies, lower doses typically benefit joint pain, skin health, and hydration, while higher doses benefit building muscle mass.

Factors That Might Influence Your Collagen Needs

• Age: The older you become, the less collagen your body produces. If you're over 46, then you should be taking a higher dosage.
• Health Goals: Are you mainly focused on skin health, or are you more concerned about joint pain? Individual requirements can vary depending on needs.
• Diet: You might not need as much from supplements if your diet is already rich in foods that will increase collagen, like bone broth, fish, and egg whites.

Getting Creative with Collagen

One of the really great things about collagen supplements, especially the powdered form, is how versatile they really can be. Mix it into your morning cup of coffee, blend it into smoothies, use it in baked goods, or some folks even add collagen into their soups or sauces for an added protein boost.

It is in the way that it is taken regularly. Taking collagen consistently beats the intake of taking it in a large amount all at once. You know, it's not like a magic trick to fix you; more like an investment in your health for the long term.

Can You Take Too Much Collagen?

Now, the question is: Are collagen supplements safe? The good news is that collagen supplements are relatively safe for most people to use. Researchers in many studies have used collagen supplements for as long as 5 months in studies without major side effects. But as with anything, moderation is key: just stay within the recommended dosages on your product's packaging.

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This protein is also pretty amazing when it comes to keeping our bodies healthy and strong. While there really isn't a one-size-fits-all dosage, a range of 2.5-15 grams per day of hydrolyzed collagen seems to be safe for most people and may have a quite number of benefits.

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Safety and Considerations

Collagen supplements are usually well tolerated by healthy individuals. Mild effects that people sometimes may notice include diarrhea, bloating, indigestion, headaches or disliking the taste.

If you are allergic to fish, shellfish, or eggs, make sure you read the list of ingredients before using any collagen product.

Discuss the idea of taking the best collagen supplements with a health professional before starting them, in case you are taking medicines or are dealing with medical problems.