How Much Collagen Should You Take Per Day?
This comprehensive guide provides a clear understanding of how much collagen you should take for skin, joints, and overall health. Find the right amount for your specific needs.
Collagen is a protein and a primary building block for body parts like bones, skin, muscles, ligaments, tendons, and other connective tissues. It makes up 30% of the total protein in your body. Glycine, hydroxyproline, and proline are amino acids that comprise the collagen. It is divided into different types and is also available as a supplement.
It plays different roles in the body, and one of these roles includes strengthening, structuring, and supporting your body. Collagen is mostly in demand as a supplement to treat signs of aging and also manage conditions like joint pain. It has applications in cosmetics and in medical fields.
Collagen is versatile and useful for different things, hence the increased demand. However, one of the questions that users ask is, “How much collagen should I take?” If you have been asking this question, this article is for you. It will explain how much collagen to take per day.
What are the Common Types of Collagen Supplements?
Hydrolyzed Collagen
Hydrolyzed collagen is also known as collagen hydrolysate or collagen peptides [2]. It is mostly available in powder form and can be combined with coffee and smoothies. It is promoted and marketed as an anti-aging supplement to reduce signs of aging like wrinkles [3].
In addition, it is said to reduce joint pain, improve bone health, and help with weight loss. The quality and effectiveness of this supplement depend on the manufacturing process.
Undenatured type II collagen (UC-II)
Undenatured type II collagen (UC-II) is a dietary supplement made from chicken sternum cartilage [4]. It has not been exposed to acid, enzymes, and heat. This means it has not been broken by any process. It is unique as it is sourced only from chicken sternum cartilage, unlike hydrolyzed collagen, which can be derived from different animal sources.
Gelatin
This collagen supplement type is mostly sourced from animals and used as an ingredient when cooking gelatinous desserts [5]. It can blend with smoothies, soups, sauces, and other foods for collagen supplementation.
How Much Collagen Do You Really Need Per Day?
What is collagen dosage per day? This is a question that is mostly asked by individuals who have taken an interest in collagen supplements. There is a general recommendation for the daily dosage; however, how much you should take depends on your health goal.
Research published in the National Library of Medicine gave a general recommendation of 2.5 to 15 grams of daily collagen dosage [6]. Aside from the general recommendation, how much collagen to take depends on your health goals and your collagen source, whether food or supplements.
Skin Health and Anti-Aging Benefits
According to different studies, the recommended dose to improve skin health and ensure it also stays hydrated is between 2.5g and 10g daily. A study comprising 114 women aged 45-65 years were given 2.5g of collagen once daily for 8 weeks, and there was improvement in their skins [7].
Another review also revealed that 8 studies administered between 2.5g and 10g to test for the effect of collagen on skin health, and the result was positive [8]. This means that the recommended collagen dosage per day is between 2.5g to 10g.
Besides the recommended dosage per day, collagen is divided into 5 types, and the best for skin health are Type I and III collagen. According to research, Type I is the most abundant in the body, and Type III is also present in the skin [9]. They have been studied to help reduce fine lines, wrinkles, and skin hydration, as well as improve skin elasticity.
Joint and Bone Health
Different studies have been conducted to determine the collagen dose for joint pain. Research published in the National Library of Medicine assessed different studies on collagen supplementation for joint health and highlighted the recommended collagen dose to be 5g, 10g, and 40mg [10]. On the other hand, another study concluded that 40mg of collagen dose can improve joint health [11].
Collagen is a protein present in different body parts, namely skin, tendon, bone, and many more [12]. It works for joints by providing peptides to help maintain, build, repair, and regenerate the cartilage tissue [13]. These peptides are able to reach tissues at the joints to exert chondroprotective effects.
Muscle Mass and Strength
Collagen supplementation has been studied to be useful for muscle recovery. Different research has also been conducted using different collagen doses to determine the most appropriate daily dose.
Research published in the National Library of Medicine assesses the influence of collagen and resistance training to increase muscle mass and strength [14]. A 15 g collagen dose was given daily over 12 weeks, and the result demonstrated an increase in body composition and muscle strength.
Another study published in Frontiers in Nutrition also conducted a randomized controlled trial to determine the influence of collagen on post-exercise muscle damage [15].
Fifty-five male participants were assigned to consume 15g of collagen daily for 12 weeks. The result shows that combining collagen with concurrent training can help with muscle recovery.
Collagen is an essential protein that plays a significant role in the muscles. It is the primary building block for connective tissue around the muscle fibers, tendons, and ligaments [16]. In addition, it offers strength and structure to ensure muscles function effectively.
These explain why collagen is important for the muscle and why it is used as a supplement for muscle recovery and repair.
Bone Health
Collagen supplements may have effects on bone health, and the recommended dosage was determined by different studies. A study was conducted in 2018 to determine the effect of specific collagen peptides on 131 postmenopausal women [17].
The women were given 5g of a specific collagen peptide for 12 months to see how it affects bone mineral density and bone formation.
The results showed that the collagen peptides increased bone mineral density and improved bone markers, indicating a reduction in bone loss and an increase in bone formation.
The results revealed that the specific collagen peptides improved bone markers and bone mineral density. It also indicates increased bone formation and reduced bone loss.
Another research published in the Journal of Bone Metabolism also investigated the influence of the same specific collagen peptides on 31 postmenopausal women with reduced bone mineral density [18].
A 5g collagen was administered for 4 years, and the result showed that long-term supplementation of the specific collagen peptides may reduce losses in bone mineral density.
These studies recommended 5g of collagen dose for bone health. They are also evidence that collagen supplementation works on bone health.
How to Take Collagen for Best Results
You can take collagen in different forms, such as capsules and powder. However, the most recommended form is the powder. You can combine it with smoothies, soups, water, or beverages for an effective result.
There is no fixed time on when you can take collagen supplements. Your timing can depend on why you are taking the supplement and your past experience with it.
According to research published in the National Library of Medicine, 62 female volunteers were asked to take collagen peptide with breakfast and it resulted in a reduction of hyperpigmentation [19].
This means morning is a good time to take your collagen supplements. You can mix it with smoothies or coffee and take it on an empty stomach before you begin your day.
On the other hand, if you want to reduce sleep fragmentation, you can take it before bed at night [20]. You can always follow whatever timing that works for you.
How Much Collagen is Too Much?
According to different studies, a daily dose of collagen between 2.5 and 15 grams is considered safe. However, anything above that limit might be considered too much.
FAQs
Final Thoughts
How much collagen to take daily is an important question to consider before taking collagen supplements. As mentioned above, daily dosage of collagen depends on your health goals. The general recommendation is to take between 2.5 to 15 grams daily.
If you are taking collagen supplements to improve skin health, it is recommended to take between 2.5g to 10g. However, for joint health, it is recommended to take between 10mg to 40mg.
On the other hand, a 5g daily collagen dose is recommended for bone health, and it must be taken on a long-term basis.
References
- Can Collagen Supplements Help Arthritis?: https://www.arthritis.org/health-wellness/treatment/complementary-therapies/supplements-and-vitamins/can-collagen-supplements-help-arthritis
- Hydrolyzed Collagen—Sources and Applications: https://www.mdpi.com/1420-3049/24/22/4031
- Efficacy and tolerability of an undenatured type II collagen supplement in modulating knee osteoarthritis symptoms: a multicenter randomized, double-blind, placebo-controlled study: https://nutritionj.biomedcentral.com/articles/10.1186/s12937-016-0130-8
- Significant Amounts of Functional Collagen Peptides Can Be Incorporated in the Diet While Maintaining Indispensable Amino Acid Balance: https://pubmed.ncbi.nlm.nih.gov/31096622/
- Oral intake of specific bioactive collagen peptides reduces skin wrinkles and increases dermal matrix synthesis: https://pubmed.ncbi.nlm.nih.gov/24401291/
- Oral Collagen Supplementation: A Systematic Review of Dermatological Applications: https://pubmed.ncbi.nlm.nih.gov/30681787/
- Marine Origin Collagens and Its Potential Applications: https://pmc.ncbi.nlm.nih.gov/articles/PMC4278207/
- The effects of collagen peptide supplementation on body composition, collagen synthesis, and recovery from joint injury and exercise: a systematic review: https://pmc.ncbi.nlm.nih.gov/articles/PMC8521576/
- Undenatured type II collagen (UC-II®) for joint support: a randomized, double-blind, placebo-controlled study in healthy volunteers: https://pubmed.ncbi.nlm.nih.gov/24153020/
- Biochemistry, Collagen Synthesis: https://www.ncbi.nlm.nih.gov/books/NBK507709/
- Collagen Supplementation for Joint Health: The Link between Composition and Scientific Knowledge: https://pmc.ncbi.nlm.nih.gov/articles/PMC10058045/
- Collagen peptide supplementation in combination with resistance training improves body composition and increases muscle strength in elderly sarcopenic men: a randomised controlled trial: https://pubmed.ncbi.nlm.nih.gov/26353786/
- Influence of specific collagen peptides and 12-week concurrent training on recovery-related biomechanical characteristics following exercise-induced muscle damage—A randomized controlled trial: https://www.frontiersin.org/journals/nutrition/articles/10.3389/fnut.2023.1266056/full
- The impact of collagen protein ingestion on musculoskeletal connective tissue remodeling: a narrative review: https://pmc.ncbi.nlm.nih.gov/articles/PMC9086765/
- Specific Collagen Peptides Improve Bone Mineral Density and Bone Markers in Postmenopausal Women—A Randomized Controlled Study: https://pmc.ncbi.nlm.nih.gov/articles/PMC5793325/
- Specific Bioactive Collagen Peptides in Osteopenia and Osteoporosis: Long-Term Observation in Postmenopausal Women: https://e-jbm.org/journal/view.php?doi=10.11005/jbm.2021.28.3.207
- Collagen Hydrolysates for Skin Protection: Oral Administration and Topical Formulation: https://pmc.ncbi.nlm.nih.gov/articles/PMC7070905/
- Collagen peptide supplementation before bedtime reduces sleep fragmentation and improves cognitive function in physically active males with sleep complainhttps://pubmed.ncbi.nlm.nih.gov/37874350/