How Much Collagen Should I Take?

Now that you know you need collagen, get the details about how much you need daily for maximum benefits.

Collagen, often hailed as the elixir for youthful skin, has gained extensive popularity in the health and wellness world. If you’ve ever wanted to improve your skin, hair, bones, cartilage, you’ve likely come across collagen as a liquid or powder supplement. Many individuals are eager to incorporate collagen into their daily routines, but a common question prevails: "How much collagen should I take daily?"  

Let’s explore the optimal daily intake of collagen and how often you should be taking collagen supplementation to notice its effectiveness and potential benefits to your health.  

How Much Collagen Should I Take Per Day? 

When it comes to how much you should consume, studies suggest that a daily collagen intake of 2.5 to 15 grams is both safe and effective in promoting skin elasticity, hydration, and overall joint health (Choi et al., 2019). While eating high-collagen foods are great for health, supplementation helps meet your needs with ease. 

Is There a Minimum or Maximum Number of Collagen To Show Benefits?  

It’s important to recognize that the recommended daily intake of collagen is dependent on an individual’s specific needs and varies from person to person. Again, while there is no established Recommended Dietary Allowance (RDA) for collagen, research indicates that 2.5 to 15 grams of hydrolyzed collagen per day may contribute to overall health and well-being, depending on factors such as age, lifestyle, and specific health goals. There is currently no documented maximum intake of collagen. 

In addition to supplementation, making positive lifestyle changes can significantly impact your body’s natural collagen production. Smoking, neglecting sun protection or not getting enough sleep will work against your body’s ability to make collagen.  

Consistency is Key with Collagen 

Collagen turnover is a slow process. As such, no matter your goal for using collagen, it will take at least 8 weeks to experience noticeable results (Choi et al, 2019). Most studies use a minimum of 8 weeks to assess collagen’s effects on skin health and joint pain relief, but other studies use longer periods, even up to 12 months, to see an effect for bone health (König et al, 2018).  

When it comes to achieving health goals, consistency is key - and that’s no different with taking collagen. Since collagen is a structural protein that forms the building blocks of our skin, hair, nails, and connective tissues, taking it daily can contribute to maintaining these structures and supporting their optimal function over time. For more in depth details on the benefits of taking collagen daily, check out this blog: What is Collagen? Health Benefits & More. 

The Bottom Line 

The optimal daily intake of collagen varies from person to person, but a range of 2.5 to 15 grams per day is considered effective for many people. While there is no established RDA, having a consistent daily intake of collagen will be most helpful to see tangible results. Whether you're aiming to enhance skin radiance, support joint health, or strengthen hair and nails, incorporating collagen into your daily routine could be a key factor in achieving your wellness goals.  

FInd your perfect collagen match with this 2 minute quiz. 

Références 

Choi FD, Sung CT, Juhasz ML, Mesinkovsk NA. Oral Collagen Supplementation: A Systematic Review of Dermatological Applications. J Drugs Dermatol. 2019 Jan 1;18(1):9-16. PMID: 30681787. 

König D, Oesser S, Scharla S, Zdzieblik D, Gollhofer A. Specific Collagen Peptides Improve Bone Mineral Density and Bone Markers in Postmenopausal Women-A Randomized Controlled Study. Nutrients. 2018 Jan 16;10(1):97. doi: 10.3390/nu10010097. PMID: 29337906; PMCID: PMC5793325.