Collagen is your body’s main structural protein. It helps keep skin firm, joints cushioned, and tissue strong. As you get older, your body produces less of it. That’s where supplements can step in. But how much collagen per day is right for you?
For visible results, research shows that 10 grams per day works well for skin and joint support in most people. The higher ranges tend to match clinical trials in athletes or people recovering from injury.
If you’re around 60 to 70 kilograms, that’s roughly 150 milligrams per kilogram of body weight. If you’re closer to 90 kilograms, you may benefit from 15 grams daily. Some results, like improved skin hydration or less joint pain, start at 2.5 to 5 grams per day.
For hair and nails, lower doses like 300 to 1000 milligrams may still help, especially when paired with nutrients like vitamin C or selenium.
Larger bodies often need higher doses. If you weigh more than 90 kg, aim for closer to 15 grams daily if your goals include recovery or performance.
For anti-aging benefits, lower doses may be enough. But if you train often or are recovering from strain, a bigger dose may be worth it.
Collagen is easier to absorb as hydrolyzed peptides. Some products combine collagen with vitamin C or hyaluronic acid to improve how your body uses it.
Autoimmune disorders, thyroid issues, or digestive problems might affect how your body responds to supplements. Speak to your doctor if you have these concerns.
Most products contain types I, II, or III. You may also see types V and X, but they’re used less often.
Take it daily. Use powders in smoothies, coffee, or tea. Try capsules or gummies if you prefer convenience. Pair with vitamin C or zinc for better results. Most people take it in the morning or before bed.
Good for large doses and custom blends. Mixes into drinks or smoothies. Ideal for 10–15 gram servings.
Easier to take if you dislike the taste of powder. Usually dosed at 300 to 1000 mg each, so you’ll need more for joint or muscle benefits.
Fast to absorb. Often comes with added flavor and ingredients like hyaluronic acid. Great for people who prefer no prep.
Includes protein bars, coffee blends, or gummies with added collagen. Convenient, but not ideal if you want control over your dosage.
Rich in types I and III. Good for skin, joints, and bones.
Sourced from fish. Often higher in bioavailability. Best if you want a lighter option without beef or pork.
Often used in joint formulas. Rich in type II.
Technically not collagen, but may contain the amino acids needed to help your body build it. Good for vegans, but results may be slower.
A 12-week study on women over 35 found that 2.5 g of collagen daily improved skin elasticity by 17%. That includes better hydration and fewer wrinkles.
One trial found collagen reduced nail breakage by 42% and improved growth by 12%. For hair, one study showed 85% of people taking a collagen-based formula saw visible improvements.
People with arthritis or joint strain may benefit from 5–10 g daily. Collagen helps reduce inflammation, stiffness, and discomfort.
Postmenopausal women taking 5 g daily saw up to 8% higher bone density over four years. That’s a real change, especially when most women lose density with age.
Collagen supports both surface skin repair and deeper connective tissue healing. Studies in younger and older adults show faster recovery time with regular use.
A 2023 study found that women taking 15 g of collagen daily with exercise gained twice as much lean mass and lost more fat than exercise alone.
Collagen peptides may reduce AGEs, damaging compounds tied to aging and inflammation. A Japanese study found over 5% less AGE buildup in the skin with daily collagen intake.
Collagen may support heart health by lowering blood pressure and improving cholesterol levels. It also protects blood vessels from damage linked to inflammation and oxidative stress.
Taking more collagen than you need won’t make your skin tighten faster. It may just cause nausea or loose stools. These effects usually happen if you go well beyond 15 grams per day, or if you react poorly to the source material like fish or eggs.
Collagen doesn’t add fat or calories in a meaningful way. If you gain weight, it’s likely from increased muscle or other changes in diet. Some people experience temporary bloating or indigestion, especially with high doses or low-quality products.
Always check for allergens like shellfish, fish, eggs, or beef.
Collagen is low-risk, but if you’re on critical medication, check with your doctor before adding a high-dose supplement.
Some forms digest better than others. If you feel bloated, try splitting your dose into two or switching to hydrolyzed powder.
For most women, 5,000 to 10,000 mg of collagen daily works well. Men or athletes may need up to 15,000 mg. The format and source matter, but what counts most is taking it consistently. Choose the form that fits your life, stick with it, and track how you feel. Results won’t be overnight, but they’re well-supported by science.
5 to 10 grams depending on your weight and goal. Less for skin, more for joints and muscles.
No, unless your overall diet changes. Most people lose fat or gain lean mass.
Yes, if used consistently. Studies show clear benefits.
Type I or a mix of type I and III. Marine or bovine collagen are both solid choices.
Start with 2500 mg for skin. Use 10,000 to 15,000 mg for athletic or aging joints.
Yes, especially stress-related or age-related hair thinning.
Possibly, in some people. Hydrate well and choose a clean formula.
No. Topical collagen creams don’t penetrate deep enough. Oral supplements are better.
