How much collagen should I take per day?

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Carla Oates The Beauty Chef Founder

We know how essential collagen is for plump, bouncy and hydrated skin. And considering there continues to be a growing mountain of research to support its consumption—the question on everyone’s lips now is, how much collagen should I be taking per day? Is there such a thing as too much collagen? Or, how much collagen is too much?

As with everything we choose to put into our body, however, it’s important that we do the research and understand that not all supplements are created equal.

Certainly, when it comes to collagen supplements, this rings true—which is why The Beauty Chef not only provides healthy, potent and highly absorbable collagen supplements to choose from, but we also like to share all the science-backed info with our community, so you know exactly how supporting your collagen production works.

So if you’ve been thinking about adding a collagen supplement to your daily inner beauty routine and wondering what the benefits of collagen actually are—here’s everything you need to know including the (many!) different forms it takes and your recommended daily dosage.

But first, what is collagen used for?

As the most abundant protein in the human body, collagen protein is essentially the ‘glue’ that holds us together. It provides the building blocks for good health and is essential for our bone health, joints and preventing joint pain, our connective tissues, our ability to maintain muscle mass, our gut, nails and healthy hair and, of course, our skin health. In fact, collagen is responsible not only for supporting skin elasticity, but it keeps it looking plump, ageless and well-hydrated.

While our body’s naturally produce collagen—our ability to do so drastically reduces as we age which is why it’s so important to support our body’s collagen stores, which we can do in two ways. Firstly, we need to consume enough of the essential antioxidants and nutrients—such as zinc and vitamin C—which allow our body’s to synthesise collagen of its own accord, and secondly, we also need to ensure our diet is rich in all of the essential amino acids (such as proline and glycine), required to actually build and maintain collagen. Given how important it is, this is why adding a collagen supplement to your daily routine can have so many potential positive health and beauty benefits.

The different types of collagen supplements

Before choosing a collagen supplement, it’s wise to educate yourself on the different types of collagen found in these supplements. As the industry is flooded with choices, it can be understandably confusing to decipher what the difference is between collagen powder, liquid collagen, hydrolysed collagen, collagen chewables and even gelatin.

Put simply, the most common form of collagen is hydrolysed—which simply refers to the process used to obtain the collagen. In the case of marine collagen, for example, the hydrolysis process simply breaks down the larger collagen compounds into smaller units known as peptides. These hydrolysed collagen peptides have a lower molecular weight and can therefore be more easily digested, absorbed and assimilated by the body.

The other factor to consider when purchasing a collagen supplement is its source. Marine collagen derives from fish, bovine collagen derives from cattle and plant-based collagen derives from (you guessed it) plants. All can be sustainable options depending on the supplier—information to consider when shopping for collagen supplements.

So, how much collagen should I take?

When it comes to how much collagen you should take per day, there are no set guidelines—it truly depends on which form you’re taking and your intended purpose.

As hydrolysed collagen is one of the most common forms and is more easily absorbed than some other types, studies have shown that a daily dose as small as 2.5 grams a day can be beneficial in terms of supporting joint health, skin health and skin hydration. However, a larger review study confirmed that a recommended dosage of 2.5–15 grams of collagen per day may be safely incorporated into your daily diet. 

If improving your bone density is your goal, however, there is one study that shows increasing your intake by 5 grams per day could be beneficial!

If you’re ever unsure, refer to the packaging of your product to ensure you’re taking the correct serving. Learn more about collagen from The Beauty Chef to find the right kind and dose for you.  

But how much collagen is too much?

Well, the bottom line is that it seems that the jury’s still out on this one. In general, the research agrees that collagen tends to be a safe supplement to add to your daily routine, with very few reported side effects—and it’s something we get through our diet anyhow (in things like bone broth). But as always, we recommend chatting with your health professional before making any changes to your diet or lifestyle and to determine the amount of collagen that's right for you.