Starting a collagen routine seems like a straightforward process at first glance. Just get yourself a high-quality product – and find as many opportunities as you can to ingest it (e.g., overnight oats, morning coffee, post-workout protein shake) … everything's going swimmingly well until, one day, you realise something. How much collagen should you (actually) be taking per day? Whilst there are no official guidelines (e.g., RDA) to assess just how much collagen should be taken per day, the good news is there are a growing number of clinical studies centered around collagen supplementation that can help hint at the specific, effective dosages based on outcomes. Plus, we also have access to something that helps further “refine” these findings: our customers’ feedback.
In this article, dive into the insights scientists have gleaned over the past 70 odd years – along with what we’ve found works best for our consumers – to help you determine just how much collagen you should be taking every day.
What’s the ideal collagen powder dosage per day?
As we’ve covered in a previous article, “How Long Do Collagen Supplements Take to Work", there appear to be specific dose ranges per health-support area. Do check it out if you haven't, but here's a summary:
- Skin: Many of the studies available show that you’d be able to noticeable see improvements in skin elasticity, hydration, and density with anywhere between 2.5 to 10 grams of collagen per day.
- Joint: 5 to 10 grams per day of collagen supplementation has been shown to help improve joint health.
- Bone: The available research suggests that 5 grams of collagen per day are sufficient to provide bone support.
- Hair and nails: Participants in studies often saw enhanced nail strength and thicker, more luscious-looking hair with 5 grams of collagen per day.
At this point, you may feel as though you know the answer to exactly how much collagen protein you should take per day. But honestly? You shouldn't be too quick at jumping to conclusions. While you'd undoubtedly see positive results basing your intakes on these numbers, you may take a long time to realise them.
For instance: participants who took 2 grams of collagen in this 2012 study could only see a significant reduction in joint pain after 2 whole months. Also, in this 2014 study, women who took 2.5 grams of collagen daily only experienced a significant increase in collagen synthesis after 8 weeks. Compare that to what we’ve heard from our consumers (who’ve been taking 15 grams of collagen per day thanks to The Collagen Co’s products):
- Skin texture, tone, and brightness: Improvements were seen in as little as 2 weeks
- Joint pain and ligament strength: Improvements were seen in as little as 4 weeks
Hair and Nails: Improvements were seen in 2 – 4 weeks
Can you take too much collagen?
Worried that 15,000 mg (i.e., 15 grams) of collagen per day sounds like too much to take, especially when compared to, say, 6,000 mg (i.e., 6 grams) – which is more commonly seen in clinical studies? There’s no need to be. A 2019 review of clinical studies published in Nutrients found that taking 2.5 – 15 grams of hydrolysed collagen peptides each day is generally safe and effective. And as to whether it is bad for you to have too much collagen: several studies actually suggest that it’s safe for you to go beyond 15 grams of collagen per day. For instance, this 2019 study published in Amino Acids found that 20 grams of collagen per day can help boost recovery and reduce muscle soreness in the post-workout period.
That said, at this point, our customers’ feedback has failed to reveal any compelling reasons for you to exceed 15 grams of collagen per day (especially if you’re looking for beauty benefits). They’ve all seen incredible results – and at record-breaking speeds – with our products, which are all formulated with 15 grams of collagen per serving.
One thing we've established here is that while there aren't any official guidelines on how much collagen you should have per day, the consensus is that anywhere between 10 -15 grams will help you realise beneficial effects. Fast. To make consuming this "ideal dosage" more effortless for you, look for supplements that contain everything you need in a single serving. That gives you the best mixability and, in turn, mouthfeel in nearly every beverage (e.g., water or coffee) you choose to dissolve the powder in – making adding collagen into your daily routine an absolute breeze.
Of course, serving size isn’t the only thing you should look out for. There are also aspects like vegan vs. non-vegan, hydrolysed vs. non-hydrolysed, and specific types of collagens (e.g., type I and II). If all that sounds too overwhelming, why not join our satisfied customers – who've seen impressive results in as little as 2 weeks! – and opt for The Collagen Co’s products? It’s not just the easiest choice. But the smartest one, too.