How much collagen do you need a day?

Protein is often referred to as the building blocks of life. The human body is made up of thousands of proteins, but research suggests that collagen is the most important one. Made from amino acids, collagen accounts for 30% of your body’s protein. It supports skin, bones, muscles, ligaments, and other connective tissues. While certain foods encourage collagen production, over-the-counter collagen supplements are a quick source of this vital protein. They are often called collagen peptides, and they’ve been touted for their joint, bone, and skin health benefits.

The current research on the benefits of collagen is promising, especially in relation to anti-aging and connective tissues. Studies suggest oral collagen peptides can improve the appearance of skin elasticity, and they may also support bone and joint health. Given that the majority of osteoarthritis diagnoses occur in women over 50, it is good news that collagen protein may improve osteoarthritis symptoms in women and increase bone mineral density in postmenopausal women. Aside from the skin, joint, and bone benefits of collagen, it may effectively promote recovery and increased strength when paired with a resistance training routine.

Despite their possible benefits, collagen peptides are still supplements and should be treated as such. When buying supplements, it’s important to check with your healthcare provider and follow the instructions on the packaging. There isn’t a universal recommended dosage of collagen supplements, so it’s best to check the label on the appropriate amount. While it can vary, safe collagen dosages tend to fall between 2.5 grams and 15 grams, according to the Cleveland Clinic.

How much collagen should I take a day?

The ideal amount of collagen to take daily depends on a few factors, such as the manufacturer’s instructions, the form of collagen, and the individual. “Generally, most collagen supplements suggest a daily dose ranging from 2.5 grams to 15 grams of collagen,” says Hardik Doshi MD, FACS, a New York-based hair restoration surgeon at Ample. This recommendation typically refers to the powder form of collagen—daily dose recommendations may differ for liquid, capsules, tablets, and gummies.

While up to 15 grams of collagen daily is considered safe, some individuals may tolerate less or more. The National Library of Medicine (NLM) recommends up to 10 grams of collagen taken orally each day, for example. However, some may tolerate up to 20 grams of daily collagen, says Bonnie Roney, RD, a registered dietitian in Tampa, Florida. If you’re new to collagen and not sure how much to take, starting with a lower dose and gradually increasing it to the upper limit is an option—this will also help you monitor any side effects that could occur.

Since dosages can vary, it can also be helpful to refer to the manufacturer’s instructions, says Christine Ko, MD, Professor of Dermatology and Pathology at Yale School of Medicine. “There are so many different formulations and kinds of collagen, such as bovine or fish, that it is probably best to reference the directions on the package,” she says.

Roney says that 1-2 scoops of collagen powder is usually enough. She adds that individual factors such as age, sex, and activity level may influence how much collagen you should take. “Generally speaking, older adults may benefit from consuming collagen on the higher end of the recommended range because the body’s natural collagen production declines as we age,” she says.

Can you take too much collagen?

Collagen powders dissolve in liquids, making it easy to stir them into coffee, smoothies, soups, or bone broths. While this could be a well-intentioned way to improve skin hydration, joint pain, and bone health, it also makes it easy to overdo collagen peptide supplementation.

The side effects of consuming too much collagen are usually related to digestion. “Excessive collagen can lead to gastrointestinal discomfort, including bloating and diarrhea, due to the strain on the digestive system,” Dr. Doshi says. He recommends looking for hydrolyzed collagen, which is known for being easier to digest. Of the various types of collagen supplements, hydrolyzed collagen is popular for how the human body absorbs it. Hydrolyzed means that the collagen is broken down into peptides. Specifically, they’re low-molecular-weight peptides, which are easiest for your body to digest.

Collagen contains 19 amino acids, but it’s not a complete protein—it only contains eight of the nine essential amino acids. Therefore, Dr. Doshi suggests that relying on large amounts of collagen as a main protein source could lead to an imbalance of amino acids. “Collagen supplements are not intended to replace other protein sources in the diet but rather be a great addition to them,” adds Roney.

If other vitamins or minerals, such as calcium or vitamin C, are present in the supplement, that could pose some risks, too. “For example, if there is calcium in the collagen supplement, taking too much could potentially lead to hypercalcemia,” Dr. Ko adds. 

The consensus is to consume a maximum upper limit of 15 grams of collagen per day, but some research suggests it’s safe to consume significantly more than that. There’s still more to be discovered about safe collagen dosage.

When is the best time of day to take collagen?

You may have heard that the best time to take collagen is first thing in the morning when you have an empty stomach. Some people even add a scoop or two of collagen powder to their morning coffee or smoothies to break their overnight fast. “Those who prefer taking collagen on an empty stomach believe it may lead to quicker absorption,” Dr. Doshi says. “However, there is limited scientific evidence to support this.” For now, the general recommendation is to take it when it’s most convenient for you.

Timing may not be a big factor (for now, at least), but how you pair collagen supplements with other foods could increase its absorption. For example, because collagen is a type of protein, it may be synthesized better when taken with different protein sources, Dr. Doshi suggests. This could also facilitate better digestion of collagen, he adds.

Taking collagen between meals is also an option. While it’s safe to add collagen to food and drink, it’s not necessary to do so. It likely doesn’t make a huge difference whether you take collagen with food or on an empty stomach, Dr. Ko says. Collagen doesn’t appear to be affected by heat, so it’s a versatile protein source that can be added to hot liquids like soups and bone broth.

One consideration, however, is the amount of protein you might be consuming in one sitting when collagen is factored in. “We are only able to absorb so much protein at one time,” explains Roney. It’s long been theorized that only 20-25 grams of protein are absorbed in a sitting, but research points to a recommended target of 0.4 grams of protein per kilogram of body weight per meal. A person who weighs 170 pounds, for example, could absorb roughly 30 grams of protein per meal, according to this research. “You may get the full benefits of collagen if you’re eating it alongside other protein-rich foods,” says Roney—it’s just not necessary to overconsume protein. Dividing your daily collagen into two dosages is an option if your meals are already high in protein.

Who should not take collagen supplements?

The good news is that collagen peptides have no known side effects, per the Cleveland Clinic. Outside of dietary allergies to ingredients found in collagen supplements, there isn’t any research pointing to them being exceptionally risky. They’re generally well tolerated by most people and safe to consume, echoes Roney. Still, collagen supplements may not be a choice for everyone, and as more research is done, the recommendations for taking collagen may change.

Since collagen peptides are derived from animal sources, such as bovine and marine collagen, they’re not suitable for vegans, vegetarians, and those who avoid certain animal products. Some collagen supplements are even derived from pork or beef, making them unsuitable for members of certain religious groups.

Collagen from fish is also a source of food allergies. People with fish allergies should not ingest collagen supplements from marine sources, Dr. Doshi says, though bovine collagen may be a safe alternative.

Some people with certain medical conditions, too, should err on the side of caution and avoid collagen supplements. Pregnant and breastfeeding women should avoid use, according to the NLM. Likewise, it’s currently unknown if collagen supplements interact with any medications, so those taking any medications should consult their healthcare provider before taking collagen. People with connective tissue disorders, cancer, and kidney disease should also discuss with their doctor before taking collagen, Dr. Doshi says.

While collagen supplements continue to rise in popularity and are generally deemed safe, Dr. Ko notes that the risk factors aren’t fully understood yet. It’s still possible for some people to have an unlikely adverse reaction to collagen peptides. Anyone unsure if collagen peptides are right for them should check with a medical professional for specific guidance.