How Much Collagen Should You 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.

Types of Collagen

There are over 28 types of collagen out there, but six are the main ones you should know about:

• Type I: Type I collagen accounts for 90% of the collagen in the human body, forming the connective tissues found in skin, tendons, bones, and ligaments. You can increase your type I collagen consumption through eating whole fish such as sardines with intact skin and scales and consuming nutrient-rich bone broth made from beef or enjoying pot roast and short ribs cuts.
• Type II: Type II collagen exists primarily in cartilage which smoothly cushions your joints as flexible yet resilient tissue. Your joints rely on type I collagen because it serves as a lubricant to enable smooth movements between bones and reduce harmful friction. You can find a natural source of type II collagen in chicken with the skin on, particularly in cuts like wings and thighs.
• Type III: Type III collagen is primarily found in the skin, muscles, intestines, and blood vessels. Collagen derived from cow skin, bones, and tendons contains high levels of type III collagen.
• Type IV: Type IV collagen exists in both skin layers and tissues that support vital organs including lungs and kidneys and intestines and eyes. Most collagen supplement products in the market do not include this collagen type.
• Type V: Type V collagen plays a key role in the structure of skin, hair, and eyes, as well as in the placenta during pregnancy. Food sources containing eggshell membranes stand out because they have the most abundant Type V collagen thus making them an important collagen diet component.
• Type X: Type X plays an essential structural role in maintaining healthy bones and cartilage in the joints. Most collagen dietary supplements derive their base collagen material from eggshell membranes.

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.

Advertisement

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 Choose a Collagen Supplement?

The best collagen supplement really depends on what you need. If you’re focused on skin health, types I and III are great options. Dealing with joint pain? Type II might be the way to go. Want all-around benefits? A supplement with multiple types of collagen could be your best bet!

Vegan collagen is popping up everywhere these days, made from things like modified yeasts and bacteria. Here’s the thing—most of them don’t actually have collagen. Instead, they include amino acids, vitamins, and minerals to help your body make its own collagen.

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. 

Dr. Elizabeth Tanzi, a dermatologist practicing in the United States, advises, 'When considering collagen supplementation, it's important to understand that the optimal daily intake can vary depending on individual goals. For general skin health and hydration, a range of 2.5 to 10 grams is often effective, while those focused on joint health may find benefits from around 5 grams.

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.

How to Take Collagen for Best Results

Side Effects & Safety

Most consumers find collagen health supplements to be safe products. A small percentage of users might encounter temporary mild side effects that include:

• Diarrhea
• Bloating
• Indigestion
• Headaches
• Unpleasant taste in the mouth

People with fish or shellfish or egg allergies need to read labels to avoid collagen products containing these ingredients.

Check with your doctor or pharmacist regarding collagen supplement use and other supplements if you have medical conditions or use medications.