Collagen is a vital protein that plays a crucial role in maintaining the health of your skin, hair, nails, joints, and overall body structure. As we age, our natural collagen production declines, leading to wrinkles, joint discomfort, and other signs of ageing. This has led to a surge in the popularity of collagen supplements, which are now widely used to support skin elasticity, joint health, and much more.

With collagen supplements becoming a staple in many wellness routines, a common question arises: How much collagen should you take daily to reap its benefits?

How Much Collagen Should I Take?

Unlike vitamins and minerals, there isn’t a universally recommended daily dosage of collagen. The optimal amount can vary depending on several factors, including your age, health status, and the specific benefits you’re seeking from collagen supplementation.

Factors Influencing the Optimal Dosage

1. Age: As collagen production naturally decreases with age, older adults may benefit from higher doses to support skin elasticity and joint health.
2. Health Conditions: Individuals with specific health conditions, such as osteoarthritis or gut issues, might require different dosages tailored to their needs.
3. Desired Benefits: Whether you’re taking collagen for skin, joints, hair, or gut health will influence the amount you need. For example, higher doses may be required for joint support compared to skin improvement.

General Dosage Guidelines

While individual needs can vary, here are some general dosage guidelines based on the form of collagen you’re using:

• Powder: Typically, 10 grams per day is a common dosage for powdered collagen. This amount has been shown to be effective in most studies for improving skin, joint, and overall health. Some products may suggest anywhere from 5 to 15 grams per day, depending on your specific goals.
• Capsules: Collagen capsules often contain smaller amounts per serving, usually ranging from 500 mg to 1,000 mg (0.5 to 1 gram). You might need to take several capsules to reach an effective daily dosage, often around 6 to 10 capsules to match the benefits of powdered collagen.
• Liquid: Liquid collagen supplements can vary, but a typical dose is around 1 to 2 tablespoons per day, depending on the concentration. This form is convenient for those who prefer a quick, easy option.

Benefits of Taking Collagen

Taking collagen supplements can provide a range of benefits, depending on your individual needs and the dosage you choose.

Skin Elasticity and Hydration

Hair Growth and Nail Strength

Joint Health

Gut Health

The Importance of Amino Acid Balance

Proteins like collagen are made up of amino acids. There are two types to know about:

Indispensable (essential) amino acids: These must come from your diet because your body can’t make them.
Dispensable (non-essential) amino acids: Your body can make these, but sometimes it may not make enough, especially during aging, illness, or exercise.
A good diet balances both types. Western diets typically contain plenty of indispensable amino acids because they include a lot of animal proteins like meat and dairy but often lacks enough dispensable amino acids for optimal health.

To measure if a protein source meets daily amino acid needs, scientists use the Protein Digestibility-corrected Amino Acid Score (PDCAAS). An ideal PDCAAS is 1.0, meaning the protein satisfies 100% of indispensable amino acid requirements without excess.

However, if indispensable amino acids are eaten in excess, your body might lack enough dispensable amino acids, leading to an imbalance even if the PDCAAS score is 1.0.

How Does Collagen Fit Into This?

Collagen is naturally low in indispensable amino acids and even missing tryptophan so some worry it might lower the overall protein quality of a diet.

But here’s the good news:

The standard Western diet often has a surplus of indispensable amino acids — 30% or more above what’s needed.
Thanks to this surplus, studies show you can substitute up to 36% of your total dietary protein with collagen peptides without lowering your overall protein quality score.
You could even go as high as 54% substitution and still maintain good protein quality, although at that point tryptophan becomes the limiting factor.
Importantly, collagen adds amino acids like glycine, proline, and hydroxyproline, which are key for building body collagen (about 25-30% of total body proteins).
In real life, average collagen consumption in Western diets is far below this substitution threshold — typically between 3 and 23 grams daily depending on dietary habits, which is under 50% of the Recommended Dietary Allowance (RDA).

Why Balance Between Amino Acids Matters

Having too many indispensable amino acids without enough dispensable ones isn’t ideal. Your body either converts excess indispensable amino acids to dispensable ones or burns them off, which is less efficient metabolically.

Although your body can make dispensable amino acids, it does not always make enough for optimal health, especially as you get older, exercise more, or face illness.

Currently, protein quality is judged only by indispensable amino acids, but future research will hopefully clarify the importance of dispensable amino acids for health and lead to better protein evaluations.

Can You Take Too Much Collagen?

Collagen is generally considered safe, even at higher doses. However, like any supplement, it’s important to stick to recommended guidelines and consult with a healthcare provider if you have any concerns. Remember, collagen is a food, not a drug, so higher intake (greater than 10g/day) can be beneficial for many. Like any food, increase your dose incrementally, to ensure tolerability. 

Safety Concerns and Potential Side Effects

Consulting a Healthcare Professional

How Much Collagen Per Day? Finding Your Ideal Collagen Dosage

Collagen supplements can be a valuable addition to your wellness routine, offering benefits for skin, hair, nails, joints, and gut health. While there isn’t a one-size-fits-all dosage, most people find that 10 grams per day of collagen powder is effective for achieving noticeable results. However, individual needs can vary, so it’s important to consider your specific health goals, age, and any existing health conditions when determining the right amount for you.

For personalised recommendations and to ensure you’re taking the right amount of collagen for your needs, consult with a healthcare provider. And remember, choosing high-quality, pure collagen products is key to getting the most out of your supplementation.

In Summary

Collagen peptides provide unique health benefits beyond ordinary proteins.
The typical Western diet has enough indispensable amino acids to safely include collagen peptides without reducing overall protein quality.
Up to about one-third of your protein intake can come from collagen peptides without compromising nutritional balance.
Taking 2.5 to 15 grams of collagen peptides daily supports skin, joints, muscles, and bone health.
Supplementing collagen peptides while maintaining a varied protein diet is the best approach to reap all the benefits and promote optimal amino acid balance.
Incorporating collagen peptides into your daily diet offers promising health benefits with no risk of amino acid imbalance when done properly. It’s a simple step toward better overall wellness and aging gracefully.

Explore the full range of collagen products at CollagenX to find the perfect fit for your health goals today.

Author: Matt Hough – Director & Co-Founder of CollagenX

Matt Hough is a renowned researcher and innovator in the field of collagen science, serving as the Chief Researcher at CollagenX, one of Australia’s leading collagen brands. With over a decade of experience in scientific research and a passion for wellness, Matt has become a key figure in advancing the understanding and application of collagen in both skincare and overall health. With a firm belief in the potential of collagen to improve quality of life, Matt’s work at CollagenX is driven by a commitment to producing scientifically-backed solutions that empower individuals to look and feel their best at any age.