Collagen Dosage Guide: How Much Should You Take?

Collagen supplements are widely used for improving skin health, joint function, and overall well-being. In this article, we discuss how much collagen you should take, depending on your goals, age, and health status.

General Dosage Recommendations

There is no universally agreed dosage for collagen supplements. Optimal dosing depends on the product, formulation, and intended purpose.

For general health, 2.5 to 10 grams daily is commonly recommended. Beginners may want to start with a lower dose to assess tolerance, especially if they have a sensitive stomach. Gradually increase your intake over one to two weeks as your body adjusts.

The above dosages are moderate and may not be sufficient for specific health goals. Higher daily doses are often required to target particular issues or maximize benefits.

Dosage for Specific Health Goals

Clinical studies have explored various collagen dosages to address specific concerns. Individual responses may vary, so consult a healthcare professional for personalized advice.

Skin Health and Anti-Aging (2.5g - 10g)

For improving skin elasticity, hydration, and reducing wrinkles, studies suggest daily doses between 2.5 and 10 grams. Consistent use over several weeks is required for visible results.

• A study in the Journal of Cosmetic Dermatology showed that 2.5 grams of collagen daily improved skin elasticity and hydration after 8 weeks.

• Research published in the Skin Pharmacology and Physiology Journal found that 10 grams of collagen daily significantly reduced wrinkles and enhanced skin elasticity after 12 weeks.

Joint and Bone Health (10g - 20g)

Collagen supports cartilage and bone density, making it beneficial for individuals with joint pain or osteoporosis. A daily intake of 10 to 20 grams is effective for reducing symptoms and improving mobility.

• A study in Osteoarthritis and Cartilage showed that taking 10 grams of collagen daily for 24 weeks reduced joint pain and improved physical activity in osteoarthritis patients.

• Research in the British Journal of Nutrition found that 20 grams of collagen daily enhanced bone density and reduced pain over 6 months.

Muscle Mass and Recovery (10g - 15g)

Athletes and active individuals may benefit from collagen for muscle repair and recovery. A daily dose of 10 to 15 grams, particularly after exercise, is ideal for promoting muscle health.

• A study in the Journal of Applied Physiology demonstrated that 15 grams of collagen daily improved muscle mass and strength in older adults after 12 weeks.

• Research in the Journal of Sports Medicine showed that 10 grams of collagen daily improved recovery and reduced soreness in athletes.

Hair and Nail Health (5g - 10g)

To strengthen hair and nails, a daily intake of 5 to 10 grams is sufficient. Regular supplementation over a few months is necessary for noticeable changes.

• A study in the Journal of Dermatological Treatment found that 5 grams of collagen daily improved nail growth and reduced brittleness after 6 months.

• Research in the International Journal of Trichology showed that 10 grams of collagen daily enhanced hair thickness and reduced breakage over 12 weeks.

Children’s Dosage (1g - 5g)

Collagen supplementation may support children’s growth and development, particularly for joint and bone health. Doses typically range from 1 to 5 grams daily, depending on age and size. Always consult a pediatrician before starting collagen supplementation for children.

• A study in the Journal of Pediatric Endocrinology and Metabolism administered 5 grams of collagen daily to children aged 6 to 12 years, resulting in improved bone density over 6 months.

How to Take Collagen

Our suggested use for our New Zealand Collagen powder, Multi Collagen powder and Marine Collagen powder is 15 grams per day. The powder can be mixed into coffee, smoothies, or water. Take it on an empty stomach or after exercise.

For best results:

• Take it on an empty stomach for better absorption.
• Take it after exercise to improve muscle protein synthesis. The period immediately after exercise is known as the "anabolic window", when your body is most receptive to nutrients.
• Mix collagen powder with cold or warm (not hot) liquids to preserve its properties.
• Take collagen daily for at least 8 to 12 weeks to see benefits.

Before starting collagen supplementation, consult a doctor if you’re pregnant, managing chronic conditions, or taking medication.