Can you take too much collagen?
Scarlett Gray
BNutrDiet (Hons), APD, SDA
Reviewed by Scarlett Gray · About Scarlett
Accredited Practising Dietitian with Dietitians Australia (APD200526). Accredited Sports Dietitian and Credentialled Eating Disorder Clinician. First Class Honours in Nutrition and Dietetics from the University of Newcastle.
Reviewed by Scarlett Gray, Accredited Practising Dietitian (APD200526), BNutrDiet Hons, Sports Dietitian. @scarlett__redefiningnutrition
Reviewed: 12 October 2026
It is a sensible question to ask before starting any new supplement. Collagen is widely regarded as safe and well tolerated, but with so many products on the market at varying doses, it is worth understanding exactly how much is appropriate, what happens if you go over the common amounts, and what genuine side effects to be aware of. Here is the honest, evidence-based answer.
What is the right dose of collagen?
The clinical research gives a reasonably clear picture. For skin, the evidence is strongest: a 2024 review and a systematic review and meta-analysis of collagen supplements on skin hydration and elasticity support meaningful improvements with consistent daily use, and 10g sits at the well-studied end of the dose range. For joints the evidence base is still developing, but a review of collagen supplementation in exercise contexts reported increased pain-free time to exertion and collagen synthesis, with studies using doses of 5 to 15g per day.
What the evidence does not support is the very low doses found in some commercial products. Servings of 1,000 to 3,000mg sit below most of the published research, so the practical concern with collagen is rarely taking too much. It is more often taking too little to match the studies.
Kollo Premium Liquid Marine Collagen delivers 10,000mg (10g) of Naticol® marine collagen peptides per daily sachet, consistent with the doses used across the skin and joint research above.
Why collagen is different from other supplements
Collagen is not a foreign substance that the body has to process and eliminate. It is the most abundant protein in the human body, making up approximately 30% of total protein, and the hydrolysed peptides in supplements are broken-down versions of the same protein, processed through the same digestive and metabolic pathways as any dietary protein.
This is fundamentally different from fat-soluble vitamins like A, D, E and K, which can accumulate in the body at harmful levels if over-supplemented. Collagen peptides are handled like protein: anything beyond what the body uses is simply metabolised. There is no known mechanism for collagen peptides to accumulate to toxic levels in healthy individuals.
Are there any side effects of taking collagen?
Collagen supplementation is generally well tolerated, but mild gastrointestinal and allergic symptoms can occur. Digestive discomfort, where it happens, is usually mild and often settles when collagen is taken with food. Allergy is the important one to respect: marine collagen is derived from fish and is not suitable for anyone with a fish allergy. Side effects are not dose-dependent in the way vitamin and mineral side effects can be; going from 10g to 15g is very unlikely to change anything for someone who tolerates a standard dose well.
Who should be cautious with collagen supplementation?
- Fish allergies: marine collagen is derived from fish and is not suitable for anyone with a fish or seafood allergy
- Kidney disease: people with pre-existing kidney conditions should consult their GP before significantly increasing protein intake from any source, including collagen
- Pregnancy and breastfeeding: always consult a GP or midwife before starting any new supplement
- Cancer treatment: those undergoing cancer treatment should check with their oncologist before supplementing
- Regular medication: collagen is generally well tolerated alongside most medications, but if you take prescription medication it is sensible to speak to your GP or pharmacist first
Does quality matter as much as dose?
Yes. The practical risk with collagen supplementation is not taking too much of a high-quality product; it is taking a low-quality product daily over a long period. This is why independent testing matters: every batch of Kollo is Informed Choice certified, independently tested for over 250 prohibited and potentially harmful substances before release. The Naticol® marine collagen in Kollo is extracted using enzymatic hydrolysis with no harsh chemicals, and transparency about sourcing and testing is the most important quality marker to look for in any collagen supplement.
Is 10,000mg a day the right amount for everyone?
For most healthy adults seeking skin, hair, nail and joint benefits, 10,000mg (10g) of hydrolysed marine collagen per day is a well-supported choice: it sits at the researched end of the skin evidence and within the 5 to 15g range used in the joint and exercise research. It is also comfortably within the safety range, given research examining doses up to 40g daily. For active people, some research has explored taking collagen before exercise to support connective tissue alongside training; the honest summary is that consistency matters far more than timing. For women navigating perimenopause and menopause, when collagen loss accelerates, consistent daily supplementation at the full dose is particularly relevant; our complete guide to menopause supplements covers that life stage fully, and our joint pain supplements guide covers the joint side.
Frequently asked questions
Can you take collagen twice a day?
Yes. Some people split their daily dose into two servings. There is no evidence this is less effective than taking the full dose at once, and some find two routines easier to keep consistent.
Can you take collagen every day long term?
Yes. The clinical evidence supports daily long-term supplementation, and benefits are cumulative. Stopping and starting undermines the consistent intake the research is built on.
Is it safe to take collagen with other supplements?
Generally yes. Collagen pairs naturally with vitamin C, which contributes to normal collagen formation and is included in every Kollo sachet, and it is complementary to Kollo Flex+ for joints. If you take regular medication, check with your GP or pharmacist first.
Kollo Health was co-founded by Jenni Falconer - TV presenter, Smooth Radio breakfast host, ten-time London Marathon runner and host of the RunPod podcast. Read her story and why she created Kollo.
