From healthy skin, strong bones, and supported joints, there are so many benefits to collagen peptides. And while you do get collagen naturally in some foods, still, there are so many upsides to the nutrient it's a popular supplement of choice especially to support our skin as we naturally age. So, how much collagen should you take per day? We decided to investigate.
Although official guidelines regarding how much collagen to take per day are lacking, experts and medical professionals typically recommend a daily dose of collagen of 2.5 to 15 grams daily,—depending on the type of supplement.
Read on for more details on collagen supplements—from their possible health benefits to the different types of collagen included in them:
What is collagen?
Collagen is the most abundant protein in the human body. It collagen contains 19 amino acids, and a unique spectrum of conditionally essential amino acids that our body needs to make connective tissue, which is a major component of bone, skin, muscles, tendons and cartilage.1
Your body naturally produces collagen. But unfortunately, humans gradually produce less collagen as we age—by the age of 40, our bodies lose roughly one percent of their collagen reserves per year. Women in menopause, smokers, heavy alcohol drinkers and those who’ve had excessive sun exposure or a lack of sleep and exercise are even worse off as research suggests they may experience an accelerated loss. A lack of collagen can lead to wrinkles, stiff joints, osteoarthritis and a reduction in cartilage and muscle mass. 2
The primary dietary sources of collagen include meat and fish, which contain connective tissue. Although there are a variety of animal and plant foods that contain the materials required for collagen production in the body as well. Soy products, black beans, kidney beans, nuts, and seeds from pumpkins, squash and sunflower all contain three of the most abundant amino acids in collagen.
For those whose diet may be light on collagen-containing foods or who are at risk of decreasing collagen stores, supplements may be a good idea.
What are the benefits of collagen?
Collagen supplements have gained traction in recent years for their bevy of potential health benefits. But the research on collagen supplementation is limited. Here’s what we know:
-
Skin health: One of the most common reasons people take collagen supplements is for their skin. And in fact, some research suggests that collagen peptides may help prevent wrinkles, boost skin elasticity, and slow signs of aging.3 Other studies have demonstrated that participants who took hydrolyzed collagen (collagen that has been broken down into easily absorbable pieces) experienced improvements in skin hydration, elasticity and wrinkles compared to those who took a placebo supplement.4 The dose of collagen associated with improvements in skin health varies across research studies, but most studies have used between 2.5 and 15 grams per day for eight weeks or longer.5
-
Joint health: Studies also show that collagen peptides can help protect ligaments and tendons, and alleviate joint pain in athletes, older adults and those with degenerative joint disease.4 Thus, many people take them to improve joint health and prevent osteoarthritis.
-
Prevent bone loss: Research suggests that collagen peptides may also be helpful in the prevention and treatment of osteoporosis.8 And, a few studies found that post-menopausal women, who are at an increased risk of compromised bone health and conditions like osteopenia and osteoporosis, taking collagen supplements may help increase bone mineral density.9
- Muscle preservation: Since collagen comprises up to 10 percent of muscle tissue, taking collagen peptides may also help prevent or treat sarcopenia, a condition characterized by a loss of muscle mass.10
Shop the Article:
What are the types of collagen?
Although there are at least 30 different types of collagen in the body, these are the five primary types9:
- Type I: The most abundant type of collagen—it comprises 90 percent of your body’s collagen. It provides structure to your skin, bones, tendons and ligaments.
- Type II: Found in elastic cartilage, providing joint support.
- Type III: Found in muscles, arteries and organs.
- Type IV: Found in the layers of the skin.
- Type V: Found in the cornea of the eyes, some layers of skin, hair and tissue of the placenta.
What forms of collagen are used in supplements?
Just as there are several types of collagen in your body, there are several types of collagen available in supplement form. Some of the most common types include7:
- Hydrolyzed collagen: Derived from bovine (cattle), marine (seafood), poultry (typically chicken or eggshells), pigs and other animal sources. Since collagen can’t be absorbed in a whole form, it is broken down into smaller, easy-to-absorb peptides .
- Undenatured collagen: Derived from chicken cartilage; raw.
- Gelatin:Typically derived from animal sources, this is cooked collagen.
Collagen supplements often come in capsule and powder form. Many brands also offer collagen-containing bone broth.
Can you take more than one collagen supplement?
The common consensus across most supplement brands is that Type I and Type III can be taken together, but for optimal absorption, Type II collagen is best taken on its own. However, there is very little research on this topic, so if you’re considering supplementing with collagen, it’s best to consult with your doctor regarding the best type(s) to take and when.9
Is it possible to overdose on collagen?
Collagen supplements come with their own dosing recommendations, and these depend upon the type of collagen they use.
For most healthy individuals, collagen is generally considered to be a safe and nontoxic daily supplement—so most people won’t experience adverse side effects. Still, some have reported minor symptoms after taking collagen, such as unpleasant taste and feeling overly full as well as other stomach complaints.10
And, since many collagen supplements include other vitamins and herbal extracts which can be detrimental if taken in large doses, it’s important to stick with the dosing recommendations, and be sure to tell your healthcare provider if you experience any side effects.
If you’re looking for a supplement designed to support your general and reproductive health, immunity, thyroid function, your mood and stress levels, and your hair, skin and nails, Perelel’s Women’s Daily Vitamin Trio is an excellent choice. Each daily packet includes a multivitamin, an omega and a Beauty Blend capsule packed with both collagen and biotin.
Want to add more collagen to your diet? Add this replenishing Kale and White Bean Soup recipe to your meal plan to boost your nutrition.
Sign up to receive doctor-backed, stage-specific content in your inbox each week.
theFolio in Your Inbox
This article is for informational purposes only. It is not, nor is it intended to be, a substitute for professional medical advice, diagnosis, or treatment and we recommend that you always consult with your healthcare provider. To the extent that this article features the advice of physicians or medical practitioners, the views expressed are the views of the cited expert and do not necessarily represent the views of Perelel.
References:
- The Nutrition Source: Collagen.
- Do Collagen Peptides Actually Work?
- Pub Med. 2022. A Collagen Supplement Improves Skin Hydration, Elasticity, Roughness, and Density: Results of a Randomized, Placebo-Controlled, Blind Study.
- Is Your Skin Aging? 7 Ways to Prevent Wrinkles.
- Oral Collagen Supplementation: A Systematic Review of Dermatological Applications.
- Role of collagen hydrolysate in bone and joint disease.
- Collagen: What it is, Types, Function & Benefits.
- Functional and bioactive properties of collagen and gelatin from alternative sources: A review.
- Collagen Types 1, 2, & 3 – Knowing the Important Differences.
- Symptomatic and chondroprotective treatment with collagen derivatives in osteoarthritis: a systematic review.
