How Much Marine Collagen Per Day? The 10g Research | Kollo Health
What dose of marine collagen is best?
Scientific studies, conducted by some of the largest manufacturers of raw collagen ingredients in the world, have shown that 10g of marine collagen taken per day leads to notable health benefits. Collagen is a structural protein found throughout our bodies. Its primary function is to provide our skin and tissues with strength and elasticity.
People take marine collagen supplements to:
- Improve the health and appearance of skin
- Boost bone health
- Preserve muscle mass or reduce fat mass
- Alleviate joint pain
- Improve heart health
- Improve the appearance of hair and nails
What dose of marine collagen should I take?
The amount of collagen you should take daily can differ depending on your age, size, weight, and goals. There is no one-size-fits-all dose but research has shown benefits even from taking small amounts of collagen.
Most research considers a daily dose of collagen between 2.5g to 15g as being safe. A measure of 10,000mg marine collagen, therefore, is an ideal dose to begin with and to take on an ongoing basis. You can read more about this in our complete guide to liquid marine collagen — including why most products on the UK market fall far short of this dose.
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Here is what the clinical evidence actually shows at the 10g daily dose:
Tokyo Study — 2 to 4 Weeks
A study of people living in Tokyo who took 10g of a collagen supplement for between two and four weeks concluded the following:
- An improvement in skin appearance after just two weeks with further positive results after four weeks
- A decrease in joint pain after four weeks
- 82% of participants intended to continue taking collagen supplements after the study
French Study — 12 Weeks
Research conducted in France asked participants to consume 10g of collagen per day over a period of 12 weeks. The results were as follows:
- A significant reduction in skin wrinkles after 12 weeks with improvement already noted after 6
- A significant improvement in skin hydration after 6 weeks with continued improvement after 12 weeks
- A significant improvement in skin elasticity reported after 12 weeks
Japanese Study — 8 Weeks
Research in Japan concluded that 10g of collagen taken daily over a period of eight weeks resulted in an increase in skin moisture and collagen density.
Pennsylvania Athlete Study — 24 Weeks
A study of athletes in Pennsylvania, USA reported a decrease in joint pain after taking 10g of collagen over a period of 24 weeks. For anyone experiencing joint discomfort, combining collagen with Kollo Flex+ — our targeted joint support formula — can accelerate these results significantly.
Can I take too much collagen?
You should note that how much collagen you need to take per day depends on the results you wish to achieve. Some studies have been undertaken on dosages of up to 30g with positive results.
Most people will not experience adverse side effects from taking collagen, though some do report occasional stomach complaints. It is best to start at 10g of collagen per day and note the specific results that the dose has on those things you want to improve. If in doubt, you should contact your medical practitioner.
For women going through perimenopause or menopause, collagen loss accelerates significantly. Read our complete guide to menopause supplements to understand how collagen fits into a broader supplement strategy during this life stage — and our guide to the best supplements for women over 40 for the full picture.
Visit Kollo for more information on our Premium Liquid Marine Collagen.
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.
