The recommended daily collagen intake varies depending on your health goals, but research generally supports taking between 2.5 to 15 grams per day for benefits such as improved skin hydration, elasticity, joint health, and muscle mass. For example, about 2.5–10 grams daily can improve skin and joint health, while doses up to 15 grams may support muscle mass and body composition. Some studies even use up to 20 grams daily for specific body composition benefits. Collagen supplementation is considered safe within these ranges. Additionally, vitamin C intake alongside collagen is important to support collagen synthesis.
Collagen Intake Recommendations by Goal
- Skin health: 1.65 to 10 grams daily to improve hydration, elasticity, and reduce wrinkles.
- Joint health: 2.5 to 10 grams daily to reduce pain and improve function.
- Muscle and body composition: Up to 15 grams daily for increasing muscle mass and reducing body fat.
- Bone health: Around 11 grams daily is suggested for metabolism and mineralization.
Safety and Considerations
- Collagen is not a complete protein but can substitute a portion of daily protein intake without compromising amino acid balance.
- It is generally safe up to 20 grams per day.
- Vitamin C intake (75 to 110 mg daily) is beneficial to support collagen formation.
- Collagen supplements come in various forms (hydrolyzed collagen peptides, undenatured collagen, gelatin), with hydrolyzed collagen being the most commonly used and absorbed form.
In summary, taking between 2.5 to 15 grams of collagen per day is effective and safe, tailored based on specific health goals with vitamin C to maximize benefits.
