Collagen is one of the most abundant proteins in the human body. It is a key element in the structure of skin, hair, nails, cartilage, tendons, ligaments, and muscles. Collagen ensures the elasticity and wellness of these tissues, helps the body heal wounds, and improves blood clotting problems.
The human body primarily produces collagen but its production gradually falls starting from the 20s. After 40 years old, collagen stocks decrease by 1% every year, resulting in skin sagginess, wrinkles, hair loss, and aching joints. Therefore, collagen stocks inside the human body should be replenished with collagen-rich foods such as bone broth, citrus fruits, fish, chicken, or eggs. But, this still won’t be enough to compensate for the collagen loss, and thus, people prefer collagen supplements.
However, you should know how much collagen daily will be enough for your needs. Therefore, we have prepared a detailed guide on the collagen dosage depending on the collagen types, your reason for taking it, and the proper time to take it.
How to Determine Your Ideal Collagen Intake?
There is no exact collagen dosage or daily dose that provides the highest benefit. You should consider several issues before deciding how much collagen to take daily. Age is the first factor that determines the correct dosage. While people between 25 and 35 need lower amounts, the amount that must be consumed daily is higher for people between 36 and 45. Additionally, your lifestyle and gender are decisive factors in how much collagen a day is ideal.
The best way to determine your ideal collagen intake is to start with the recommended dosage and adjust its amount following your body’s reactions. After deciding to support your collagen stocks with collagen supplements, you try to find a clear answer to the question of how many grams of collagen per day is ideal.
Recommended Collagen Amounts For Different Goals
Another significant thing that determines ideal collagen intake is your goal. Hence, you can find 4 recommended collagen dosages for 4 different goals:
1. Collagen For Skin Health
Collagen is crucial for skin health since collagen production gradually decreases as you age. This causes wrinkles and sagginess on your skin, especially after 40 years old. Additional intake of collagen peptide improves hydration, elasticity, and wrinkling in human skin, thereby improving skin health and overall appearance, according to the Nutrients¹. That is, collagen benefits for the skin are highly influential in reducing aging symptoms. Therefore, 2.5 g of collagen peptides per day is a suitable start to improve skin health, elasticity, and enhanced moisture, according to a study by Liane Bolke et al².
2. Collagen For Joint And Bone Health
Consuming collagen for joints and bone health is vital to improving the health of cartilage and bones and ameliorating joint diseases such as osteoarthritis and arthritis. Collagen is crucial to support the structure of connective tissues and strengthen the structures of bones, ligaments, tendons, and cartilage. Therefore, it is important to increase the collagen stocks in your body with collagen supplements. 5 grams of daily collagen peptide consumption increases bone mineral density, and 40 mg of UC-II collagen relieves pain and stiffness, according to the Arthritis Foundation³.
3. Collagen For Muscle Recovery and Strength
Using collagen for muscle growth and tissue repair can accelerate recovery by increasing cure speed and decreasing pain. Although collagen supplements may not directly influence the muscle protein synthesis needed for muscle recovery, they are perfect for improving joint health and reducing joint pains and discomfort, according to a study of Amino acid. Thus, taking 10 g of collagen supplements daily is recommended for athletes to recover from injuries faster and with less pain.
4. General Wellness and Anti-Aging
Using collagen supplements for general wellness and anti-aging is greatly popular nowadays. However, this is not a useless trend but a remarkably effective way to reduce aging symptoms and improve general health. Collagen is the primary structural component of joints, cartilage, tissues, skin, and hair. Therefore, the gradual decline in its production results in wrinkles and sagginess on the skin while it causes pains in sprains and joints. Using 2.5 to 10 grams of collagen supplement per day can reduce wrinkles and increase elasticity and hydration, according to a comprehensive study by Campos, L. D., Santos Junior, et al.
Types of Collagen and Suggested Dosages
The most common collagen types are Type I, II, III, and V. Type I is the most abundant collagen type in the human body. It is crucial for skin, hair, nails, and bone health. It is typically found in marine or bovine collagen supplements. Type II Collagen is ideal for supporting joint and cartilage health and is mainly sourced from chicken collagen. Type III collagen works with Type I collagen to enhance skin elasticity, often included in multi-collagen supplements. Type V collagen is essential for tissue development and the formation of cell membranes.
Suggested dosages vary by type, but the most common amount range is 2.5 to 10 grams per day, depending on the desired benefits. To improve skin health, 5 grams of Type I and III are generally recommended. 2 to 5 grams of Type II collagen is suggested for joint health. However, you should always consult a healthcare professional before starting to take supplements.
When and How to Take Collagen
Although some suggest specific times to take collagen for different goals, there are not enough studies showing a “best time” to take collagen. So, collagen supplements can be consumed at any time of the day. In fact, the crucial issue for the highest benefit is the right dosage and duration of use.
While taking the right dosage of collagen is important, its absorption is also significant to achieve the desired benefit. Hence, you should know the best way to ingest collagen. Collagen supplements are available in various forms, such as powders, capsules, gummies, and liquids. Powdered collagen dissolves easily in hot and cold beverages, making it versatile for mixing into drinks, soups, or smoothies. Capsules are convenient for on-the-go use since they are easy to carry. Liquids may be quickly absorbed by the body and can be mixed with water to facilitate its consumption.
Possible Risks of Excessive Collagen Intake
Excessive collagen intake has possible risks, resulting in collagen side effects. Some people are inclined to develop allergic reactions to excessive collagen intake, while sensitive people may have digestive problems. Therefore, you are recommended to consult your doctor before starting any supplement and take recommended dosages to avoid collagen side effects.
Finding Your Ideal Collagen Dosage
Finding the correct collagen dosage depends on individual goals, age, and lifestyle. For those focused on skin health, taking around 2.5 to 5 grams of collagen peptides per day can improve skin elasticity and hydration, and reduce wrinkles. Individuals looking to enhance joint and bone health, particularly those dealing with conditions like osteoarthritis, may benefit from higher doses, such as 5 grams of collagen peptides or 40 mg of UC-II collagen daily. For athletes aiming for muscle recovery, a daily intake of 10 grams is generally recommended to reduce joint pain and support faster healing.
Adjusting collagen intake based on individual responses is essential for achieving optimal results. Start with the lower end of the recommended dose and monitor how your body reacts over time. If positive effects like improved skin texture or reduced joint discomfort are noticed, continue with that dosage. If results are slower or less noticeable, you may gradually increase the amount while ensuring you do not exceed safe limits. Additionally, factors such as age, lifestyle, and overall health should be considered when determining the right collagen dosage, as older individuals and active people may require higher amounts.
SOURCES
[1] Kim, D.-U., Chung, H.-C., Choi, J., Sakai, Y., & Lee, B.-Y. (2018). Oral Intake of Low-Molecular-Weight Collagen Peptide Improves Hydration, Elasticity, and Wrinkling in Human Skin: A Randomized, Double-Blind, Placebo-Controlled Study. Nutrients, 10(7), 826.
[2] Bolke, L., Schlippe, G., Gerß, J., & Voss, W. (2019). A Collagen Supplement Improves Skin Hydration, Elasticity, Roughness, and Density: Results of a Randomized, Placebo-Controlled, Blind Study. Nutrients, 11(10), 2494.
[3] Rath, Linda (2022, Dec. 21). Can Collagen Supplements Help Arthritis?.
