If you’ve read some of our previous articles on the perks of collagen supplementation — think “The best collagen supplements for women” and “Collagen benefits for men” — you’re probably already sold on this popular dietary supplement. To maximize collagen’s benefits, you’ll need to take it in the right dosage.
So, how much collagen per day should you take? There’s no one-size-fits-all answer. That's because the actual amount varies according to individual factors like your unique health needs, body weight, and the health benefits you’re taking collagen for. Keep scrolling to find out more.
Can You Take Too Much Collagen?
Even though it’s safe to take collagen every day, it’s possible to over-consume it, especially if you’re eating a collagen-rich diet on top of supplements.
According to science, it’s best to aim for a daily dosage of 2.5-15 grams of collagen. Keeping within this range lets you maximize your collagen supplements without triggering unwanted symptoms of too much collagen.
It’s also recommended to follow the dosage guidelines on the supplement’s packaging as brands and manufacturers use different amounts of collagen in their products. Even within the same brand, the collagen content may vary per serving for specific products. Case in point: We recommend a daily serving of two scoops for Zen Principle’s Beef Collagen Peptides Powder and Marine Collagen Peptides Powder. Meanwhile, our Beef Gelatin Powder only requires 1.5 scoops every day.
For peace of mind on how much collagen per day you should take, consult your primary doctor, dietitian, or nutritionist. A licensed healthcare professional is in the best position to advise you based on your individual health and dietary needs.
How Much Collagen per Day Should I Take for Specific Benefits?
You’ve likely heard of collagen’s myriad health benefits. From younger-looking skin to stronger bones and nails, there’s almost nothing collagen supplements can’t do. Even pregnant ladies can benefit from collagen too.
But what’s the exact amount to take daily if you wish to experience these benefits? We’ll divulge the ideal collagen dosage based on specific beauty and health benefits.
Many people are well-acquainted with collagen’s skin-enhancing benefits. But how much collagen should you take to better your complexion?
A systematic review covering 11 studies found that 2.5-10 grams of collagen peptides per day helped improve skin health. In this review, 805 test subjects reported that their skin looked more elastic, hydrated, and smoother. In the short- and long-term, they also noticed improvements in wound healing and skin aging.
Low bone mineral density (BMD) is a common issue, especially among females. Unfortunately, this intensifies the risk of degenerative bone diseases like osteopenia (weakened bones) and osteoporosis (a more severe form of osteopenia) that increases the likelihood of bone fractures.
To lower the odds of this unwanted scenario, consuming collagen in the right amounts may help. That’s because proteins are needed for bone development, and collagen is a vital protein molecule in the human body. Mouse models showed that hydrolyzed collagen stimulates increased activity of osteoblasts (specialized cells that form bones) needed for bone remodeling.
The good news is that collagen supplementation does help improve BMD in humans, as evident from a small-scale study involving 131 postmenopausal women. The results proved that taking five grams of collagen peptides daily for a year raised BMD, promoted bone formation, and decreased bone degradation. When the researchers followed up with the test subjects four years later, they found that long-term collagen supplementation significantly increased BMD. This has a spillover benefit to greater bone stability.
Problematic joints are one of the most common aging-related concerns among men and women. Over the years, the protective cartilage surrounding the bone joints erodes, giving rise to joint stiffness, aches, and even pain.
Needless to say, poor joint health limits your mobility. But it’s not all doom and gloom, as the optimal collagen dosage may help slow down joint degeneration and alleviate the discomfort.
Per a recent systematic review published in the Journal of Amino Acids, anywhere from 40 milligrams to 10 grams of daily collagen supplementation reduced joint pain during rest and activity (like walking and lifting), improving overall joint mobility. The same review also singled out how a daily dose of five grams of collagen peptides may enhance the “clinical benefits of a well-structured calf-strengthening and return-to-running program in Achilles tendinopathy patients.”
Muscle Growth and Recovery
If you’re looking to grow and strengthen your muscles, it’s crucial to consume the right amount of collagen every day.
Based on the earlier systematic review, as low as 15 grams of hydrolyzed collagen elevates fat-free mass while reducing fat mass. You can go up to as high as 60 grams of collagen peptides per day to boost muscle protein synthesis.
Besides bulking up for muscle gains, don't overlook your post-workout recovery regime. This is another area in which collagen supplementation can help. Try a daily dose of 3-20 grams of collagen if you wish to lessen muscle soreness and quicken your recovery.
Did you know that optimal doses of collagen can also help improve nail growth and prevent brittleness? Science shows that taking 2.5 grams of collagen peptides every day for roughly six months sped up the nail growth rate by 12% and reduced the frequency of nail breakage by as much as 42%.
The Ideal Dosage Matters Most
Just like medicine, collagen supplementation is only truly effective when you take it in the right dosage. Depending on which health and beauty benefit you’re consuming it for, it’s important to follow the recommended guidelines and check with a licensed healthcare professional as you see fit.
If you’re interested in how long it takes for collagen supplements to work per each benefit, read our in-depth post on the topic. In the meantime, our Collagen collection will be sure to satisfy your unique health needs.