The recommended daily collagen intake varies depending on individual goals, but most research supports a range of 2.5 to 15 grams per day as safe and effective. For skin benefits such as improved hydration and elasticity, doses as low as 1.65 grams to about 10 grams daily are common. For joint and bone health, 5 to 10 grams per day is typical, while muscle mass and body composition improvements may require up to 15-20 grams daily. Typical dietary collagen intake is often lower than these effective supplement doses. Vitamin C is important since it supports collagen synthesis, so it's beneficial to consume collagen with adequate vitamin C intake. In summary:
- For skin, joints, and connective tissue: 2.5 to 10 grams daily
- For muscle mass and body composition: 15 to 20 grams daily
- Consider pairing with vitamin C for best results
- Collagen supplements are generally safe within these ranges.
This guidance aligns with current research and supplement recommendations.
