How Much Collagen Should You Take Per Day

Collagen is a crucial protein in the body, responsible for maintaining the health of your skin, joints, bones, and connective tissues. With age, the natural production of collagen slows down, leading to wrinkles, joint pain, and weaker bones. As a result, collagen supplements have become increasingly popular to help offset these age-related changes. However, one common question is, “How much collagen should you take per day?”

The amount of collagen you need depends on various factors, including your age, health goals, and the form of collagen you’re taking. In this article, we will discuss the different forms of collagen, how much you should take daily, its health benefits, and any potential side effects to help you make an informed decision.

Common Types of Collagen Forms Used in Supplements

Collagen supplements come in several different forms, and each has its own benefits depending on what you want to achieve. There are three common types of collagen you could consider taking. The three most common types of collagen found in supplements are hydrolysed collagen, undenatured collagen, and gelatin. Let’s take a look at each different type of collagen to help you find which might be best for you. If you’re still unsure, it’s always best to talk with your doctor before starting to take any supplements.

Hydrolysed Collagen

Hydrolysed collagen, also referred to as collagen peptides, is the most widely used form in supplements due to its excellent absorption properties. The process of hydrolysation breaks down the collagen protein into smaller peptides, which are easier for your body to digest and absorb.

Hydrolysed collagen is commonly used to promote skin elasticity, reduce wrinkles, and improve joint health. It’s also favored by athletes and fitness enthusiasts to support muscle recovery. Since hydrolysed collagen can dissolve in both hot and cold liquids, it's incredibly versatile. You can add it to smoothies, coffee, or even soups. Hydrolysed collagen in your daily routine can be a game changer for joint health and muscle recovery.

Undenatured Collagen

Undenatured collagen is less processed compared to hydrolyzed collagen, which means it retains its natural triple-helix structure. This type of collagen is often derived from chicken cartilage and is particularly beneficial for joint health. Unlike hydrolysed collagen, undenatured collagen works by helping your immune system repair cartilage and reduce inflammation.

Undenatured collagen is most often used to treat joint disorders such as osteoarthritis or rheumatoid arthritis. A much smaller dose is required compared to hydrolysed collagen because it works differently, primarily by influencing immune responses.

Gelatin

Gelatin is a form of collagen obtained by partially hydrolysing collagen, and it has been used in cooking and as a supplement for centuries. Gelatin forms a gel when mixed with hot water and is often used in foods like jellies and gummy candies. Although it's not as bioavailable as hydrolysed collagen, gelatin still offers health benefits, particularly for skin elasticity and joint support.

While gelatin is more limited in its use as a supplement compared to hydrolysed collagen, it can still be a great addition to your diet for those looking to boost collagen intake naturally through food.

What It’s Used For

Collagen plays many essential roles in the body, making it a popular supplement for various health and beauty needs. Here are the main reasons people use collagen supplements:

• Skin Health: Collagen helps maintain skin elasticity, reducing the appearance of wrinkles and fine lines. It also promotes hydration, making your skin look more youthful.
• Joint and Cartilage Support: Collagen is a key component of cartilage, which cushions your joints. Taking collagen supplements can help alleviate joint pain, especially in people with conditions like osteoarthritis.
• Bone Health: Collagen provides the structural framework for bones. Supplementing with collagen can help maintain bone density and strength, potentially reducing the risk of fractures and osteoporosis.
• Gut Health: Collagen supports the integrity of the gut lining, making it helpful for individuals with gut issues such as leaky gut syndrome or inflammatory bowel disease.

Suggested Dosage

The recommended daily dosage of collagen depends on the form of collagen you’re taking and the health goals you have in mind. Below, we will break down the dosages by type to ensure you get the right amount for optimal results. Of course, we always recommend talking to your doctor to help determine the right amount of collagen you should be taking on a daily basis.

Hydrolysed Collagen

Hydrolysed collagen, or collagen peptides, is typically consumed in doses ranging from 2.5 grams to 15 grams per day. Studies have shown that taking 2.5 to 5 grams daily can help improve skin elasticity and hydration, while higher doses (around 10 grams or more) are more effective for joint support and muscle recovery.

Undenatured Collagen

For undenatured collagen, a much smaller dosage is needed compared to hydrolysed collagen. Studies suggest that a daily dose of 40 milligrams can be effective for reducing joint pain and improving mobility in people with osteoarthritis. Since undenatured collagen works differently by modulating the immune system, a lower dose can be just as effective.

Gelatin

The recommended dosage for gelatin is typically higher than for hydrolysed collagen, with most people consuming between 10 to 20 grams per day. While gelatin is more commonly used in cooking and food products, it can still offer health benefits when taken regularly. It’s particularly useful for supporting joint health and improving skin elasticity over time.

Benefits of Taking Collagen

Collagen supplements offer a wide range of health benefits, making them a valuable addition to your daily routine. Here are some of the top benefits you can expect from consistent collagen intake:

• Enhanced Skin Health: Collagen helps keep your skin firm and elastic, reducing the visible signs of aging like wrinkles and sagging. It also promotes hydration, giving your skin a healthy glow.
• Improved Joint Function: Collagen is essential for maintaining the health of your cartilage, which cushions your joints. By replenishing collagen levels, you can help reduce joint pain and stiffness, making it easier to move and stay active.
• Stronger Bones: Collagen makes up a significant portion of your bone structure. Taking collagen supplements can help maintain bone density and reduce the risk of osteoporosis, especially as you age.
• Muscle Recovery: Collagen supports the repair and growth of muscle tissue, making it a great supplement for athletes or anyone recovering from an injury.

Best Way to Take Collagen

The best way to take collagen depends on your lifestyle and preferences. Here are the most common methods:

• Powder Form: Collagen powder is the most popular and versatile form. It can be mixed into beverages like coffee, smoothies, or water, or added to recipes like soups and sauces.
• Capsules: For those who prefer convenience, collagen capsules are a great option. They’re easy to take and portable, though they might not deliver as large a dose as powders.
• Liquid Form: Liquid collagen is another convenient option, offering a pre-mixed, ready-to-drink solution. It’s often absorbed more quickly by the body compared to powders or capsules, making it a great choice for those looking for faster results. Liquid collagen can be consumed on its own or mixed with drinks like juices or smoothies.
• Collagen-Rich Foods: You can also get collagen through foods like bone broth, chicken skin, and gelatin-rich dishes. While the collagen content in these foods may be lower than supplements, they still contribute to your overall intake.

Are There Any Side Effects?

For most people, collagen supplements are safe and well-tolerated. However, some individuals may experience mild side effects. These potential side effects include:

• Digestive Issues: Some people report bloating, heartburn, or feelings of fullness after taking collagen supplements. Starting with a smaller dose and gradually increasing it can help minimize these effects.
• Allergic Reactions: Collagen supplements derived from animal sources, like bovine or marine collagen, may cause allergic reactions in some individuals. If you have a known allergy to these sources, it’s best to avoid collagen derived from them.

If you notice any adverse reactions or side effects when you begin taking collagen, be sure to stop taking them and talk to your doctor right away.

What If We Take Too Much?

While collagen is generally safe, taking too much can lead to certain side effects. These may include:

• Digestive Discomfort: High doses of collagen can cause bloating, diarrhea, or constipation. If you experience any of these symptoms, reduce your intake and see if the symptoms subside.
• Elevated Calcium Levels: Some marine collagen supplements may contain higher levels of calcium, which can lead to hypercalcemia if taken in excess. Symptoms of hypercalcemia include fatigue, nausea, and irregular heartbeats.

It’s always a good idea to stick to the recommended dosages and consult a healthcare professional if you’re unsure how much collagen is right for you.

Bottom Line

Collagen supplements can offer a wide range of health benefits, including improved skin elasticity, joint function, and bone health. The recommended daily dosage of collagen depends on the form you’re taking and your specific health goals. For hydrolysed collagen, a daily dose of 5 to 15 grams is typical, while undenatured collagen works effectively at a much lower dose of 40 milligrams per day.
Incorporating collagen into your daily routine can help you maintain a youthful appearance, reduce joint pain, and support overall well-being. Be sure to consult with your healthcare provider to determine the right dosage and form for your individual needs, and follow a consistent regimen to maximise results.