The amount of collagen you should take a day varies depending on the type of collagen supplement you are taking and why you are taking it. There are no official guidelines as to how much collagen should be taken per day.
Generally, for improved skin and hair health, 2.5-10 grams of collagen peptides can be taken orally for 8-12 weeks daily. For arthritis, 10 grams of collagen peptides can be taken daily in 1-2 divided doses for about 5 months.
What are common types of collagen supplements?
The most common types of collagen supplements include:
- Hydrolyzed collagen: Derived from bovine (cattle), seafood, poultry, pigs and other sources. This is the most common form of collagen supplement because it can be rapidly absorbed by the body. Hydrolyzed collagen is available in capsule or powder form, and a study has shown that taking 2.5-15 grams of it each day may be effective for skin, bone and hair health.
- Undenatured collagen: Derived from chicken cartilage. Some studies have indicated that taking 10-40 milligrams of undenatured collagen per day can significantly improve joint health.
- Gelatin: Derived from animal sources and mostly used for cooking as an ingredient in gelatinous desserts. Gelatin can be mixed in sauces, soups, smoothies and other foods for a boost of collagen proteins.
Often, the packaging may suggest taking 1-2 scoops of a powdered supplement or 1-2 pieces of a pill or gummy supplement daily. However, since collagen content may vary significantly depending on the formulation of the supplement, make sure to check the nutrition facts label for detailed dosage information.
What is collagen?
Collagen is the most abundant protein in the body and an important structural part of bones, muscles, tendons, skin, digestive system and blood vessels. In addition to providing elasticity to the skin and connecting the joints, collagen also helps with:
- Blood clotting
- Wound healing
- Protecting the nervous system
What are the benefits of taking collagen?
Most people who eat a balanced diet can typically produce enough collagen naturally without the use of supplements. However some people may choose to take collagen supplements to further support joint health, muscle growth and or skin and hair health. Benefits may include:
- Improved skin elasticity
- Improved nail and hair health
- Recovery of lost cartilage tissue, which can help arthritis symptoms
- Increased bone mineral density in postmenopausal women
- Bone loss prevention
- Wound healing
- Enhanced muscle mass
- Anti-aging support
- Protection for the heart and cardiovascular system
What is the best way to take collagen?
If you are looking to add a collagen supplement to your diet, there are many ways you can do so:
- You can take it as a pill or capsule, as a liquid or as a powder.
- Since collagen is highly soluble and virtually tasteless, you can mix it into your coffee, tea, smoothies and other foods.
- You can even add it to baked goods.
Are there any side effects of taking collagen?
Collagen is generally safe and most people don’t experience adverse side effects from taking supplements. However, some have reported symptoms such as:
As with any supplement, it is best to check with your doctor before taking collagen, especially if you plan on taking more than the recommended dosage.
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Ricard-Blum S. The Collagen Family. Cold Spring Harbor Laboratory Press. 2010. https://cshperspectives.cshlp.org/content/3/1/a004978.long