If you’ve recently discovered collagen supplements and have noticed beauty benefits for your skin health or other positive results, you might be wondering how much collagen per day is a good idea. Can you increase your collagen daily intake? Should you take it every day? And if so, how much collagen per day is a good idea?
The answer is nuanced. For one thing, there are many different kinds of collagen supplementation. Particularly if you’re taking a vegan collagen supplement, it won’t contain the same key ingredients as animal collagen. And even among traditional collagen supplements, there are different types and sources of collagen protein.
Ahead, we’re getting precise about collagen daily intake and whether there’s such a thing as too much.
Is It Okay to Take Collagen Every Day?
Collagen peptides have been safely used in studies in doses between 2.5 and 15 grams daily for up to 5 months. Many people take 1-2 tablespoons of a collagen supplement daily. Collagen supplements are generally well tolerated, with few reported side effects.
Keep in mind that it’s always a good idea to talk to your healthcare practitioner before starting any supplement. Talk to your healthcare provider about whether you should be taking liquid vs. powder collagen, the recommended dosage for your unique body, and other treatment recommendations.
How Much Collagen Should You Take Daily?
The amount of collagen you should take depends on what kind you’re taking and why you’re taking it. Generally, when it comes to collagen peptides (animal-derived collagen supplements), taking up to 15 grams per day is thought to be safe and effective for your skin. Follow the directions on your supplement for the daily intake they recommend.
With a vegan collagen powder supplement, you don’t need to worry about how many grams of collagen you’re getting because it’s not true animal collagen. Instead, it’s a formula containing a complete amino acid profile that is optimized to help your body protect and build its own collagen. Add 1 rounded tablespoon of Collagen Protect® to coffee or smoothies daily.
Understanding the Different Types of Collagen
It’s important to note that not all collagen is the same. When we talk about recommended intake collagen, there’s not one specific type or form that’s considered for a standard dosage.
There are also different types of collagen itself — 28 types, to be exact, but here are the most common ones:
- Type I Collagen: Type I collagen makes up 90% of your body’s collagen and is found in skin, bones, tendons, ligaments, and all connective tissue
- Type II Collagen: This type of collagen resides in your elastic cartilage in joints and the discs in your vertebrae
- Type III Collagen: Found in your arteries, muscles, and other organs
- Type IV: Found in the layers of your skin
- Type V: Found in your cornea, skin, hair, and placenta
With that in mind, it’s important to note that different collagen supplements may contain different types and combinations of collagen protein.
Can You Take Too Much Collagen?
Most healthy adults should generally be able to tolerate 15 grams of collagen per day, but taking more than the recommended amount could result in minor side effects such as an upset stomach, bloating, fatigue, and headaches.
Keep in mind that vegan collagen is different since it doesn’t contain collagen itself but instead gives your body the tools to preserve collagen. Collagen Protect® is 100% traceable, 3rd party tested, bioavailable, and vegan. This vegan collagen formula uses no endocrine disruptors or flow agents that negatively affect the microbiome or inhibit absorption.
Whether you are increasing your collagen intake to support bone density and gut health or you want to improve skin elasticity, a daily supplement is the perfect way to maintain healthy collagen levels. For the best results, stick to the recommended amount, be consistent, talk to your healthcare practitioner, and listen to your body.
By increasing collagen intake and incorporating a daily supplement into your wellness routine, you can reverse collagen decline and support collagen synthesis. It’s important that you’re consistent with your collagen supplementation to reap the full benefits of collagen.
For most animal-derived collagen peptide supplements, the safely studied intake is between 2.5 and 15 grams per day. However, because ingesting animal-derived collagen may not increase your actual collagen levels, you might opt to ditch the fish scales and pig parts in favor of a vegan collagen-supporting supplement targeted to provide your body with the ingredients needed to preserve your natural collagen production.
To know what’s best for you, consider your dietary choices and the sourcing and additives in your collagen powder. While your healthcare practitioner will have the best insights into your unique health profile, always review the instructions and recommended intake on the label before consuming any new collagen product. To further protect your body’s natural collagen supply, practice healthy skin habits such as getting enough sleep and reducing stress.
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- National Library of Medicine, Effects of hydrolyzed collagen supplementation on skin aging: a systematic review and meta-analysis. https://pubmed.ncbi.nlm.nih.gov/33742704/
- National Library of Medicine, Oral Collagen Supplementation: A Systematic Review of Dermatological Applications. https://pubmed.ncbi.nlm.nih.gov/30681787/
- Skin Pharmacology and Physiology, Oral Supplementation of Specific Collagen Peptides Has Beneficial Effects on Human Skin Physiology: A Double-Blind, Placebo-Controlled Study. https://karger.com/spp/article-abstract/27/1/47/295741/Oral-Supplementation-of-Specific-Collagen-Peptides?redirectedFrom=fulltext
- MDPI, Oral Intake of Low-Molecular-Weight Collagen Peptide Improves Hydration, Elasticity, and Wrinkling in Human Skin: A Randomized, Double-Blind, Placebo-Controlled Study https://www.mdpi.com/2072-6643/10/7/826
- National Library of Medicine, Oral Collagen Supplementation: A Systematic Review of Dermatological Applications https://pubmed.ncbi.nlm.nih.gov/30681787/
- Cleveland Clinic, Collagen https://my.clevelandclinic.org/health/articles/23089-collagen
- National Library of Medicine, Current Insights into Collagen Type I https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8399689/