How Much Collagen Should You Take A Day?


It can be confusing to know how much collagen you need to take per day. Often it isn't explained on the label and there is a lot of conflicting information shared online.

In this easy to ready guide our in-house experts are going to share everything so you never take the wrong dose again.

Make sure you read until the end so you can get the best results from your Collagen Supplements.

What Collagen is, and why your body needs it


Collagen is a natural protein found in our body, which plays a vital role in keeping us healthy and young.

A deficiency of collagen is often the primary cause of week muscles, wrinkles, joint pain, tendonitis, and several other diseases and health issues which are associated with the aging process. 

Collagen is found in all connective tissues in our body, along with the cornea, blood vessels, gut, dentin, muscle tissue, bones, and intervertebral disks.

As it’s the primary component that makes our connective tissue, it constitutes almost 25% - 35% of the whole-body protein content and is the most abundant protein found in all mammals.

As we age, the collagen production capacity of our body in addition to the amount of collagen in the body, starts decreasing. 

It’s estimated that a 50-year-old person has 30% less collagen than what he used to have at the age of 30. Few other elements have as profound an impact on aging as collagen. 

Having a healthy diet containing collagen and other ingredients which boost the collagen production in our body may help in reducing wrinkles and other aging-related issues that result from a low level of collagen. A large number of people also rely on collagen supplements to make up for the loss of collagen in the body. (1)

How Much Collagen You Should Take

There is a lot of information about the importance of collagen, but few people are aware of the right dosage of collagen, which they can take.

From the points discussed above, it’s clear that older people may need to take a higher amount of collagen because the amount of collagen within our body decreases proportionally as we age. 

The daily dosage of collagen needed for a person depends on several factors and age is only one of the factors as you should consider some other things also.

To keep this discussion simple, we have divided people into three categories i.e. The 1st healthy people who are around 30 years old and want to take collagen to maintain healthy collagen levels in their body. 

The 2nd category consists of people who may have conditions like inflammation, gut issues, digestion, or want to get healthier skin, hairs, and nails and are usually in the 40-50 age group. Ultimately though, the best solution for these conditions is to visit your Doctor ASAP instead of using Collagen. (2)

While the 3rd category consists of the people who may need a higher dose of collagen, and these are either those aged 50 or more or maybe young people recovering from severe bone, joint, or muscle injuries.

Although, for this 3rd category there is no medical evidence to say that Collagen can be beneficial for these conditions. You should consult a medical professional if you are experiencing bone or muscle injuries. There are no studies that say Collagen can help with bone or muscle injuries. (3), (4)

So, here is the recommended dose for each group of people:

  1. 1
    category: 10-15 mg of collagen daily
  2. 2
    category: 15-30 mg's of collagen daily with 30 mg as the ideal dose
  3. 3
    category: 30-50 mg daily depending on their condition and health

Can You Take Too Much Collagen?

Like anything else, too much collagen may also not be a good thing for you. If you are taking a higher dose of collagen which your body is unable to digest, then you will start feeling the effects in the form of bloating, indigestion and must immediately scale back by reducing your daily dose of collagen.

Nonetheless, there are no severe side effects of taking a high dose of collagen and the maximum you will suffer is indigestion, heartburn, gas, or bloating which can be treated using over the counter medicines. (5)

Who should avoid Collagen?

Collagen supplements are usually made from food items to which some people may be allergic such as fish, shellfish, and eggs. So, you must avoid taking collagen supplements if you are allergic to any of the above.

Some collagen supplements also contain a high dose of cholesterol, and as such people who suffer from heart issues, hypertension, or diabetes must consult with their physicians before taking collagen supplements. 

Should I Take Collagen in the morning or at night?

The best time to take collagen depends on your purpose. If you want to improve your skin or to repair muscles, then take collagen supplements in the evening before you go to bed.

If you want to lose weight, then it’s best to take collagen supplements in the morning, which will give you a feeling of fullness and help avoid overeating. (6)

If you are suffering from joint or muscle pain along with inflammation, some people say you should take collagen supplements several times a day.

This is however not medical advice and there are no studies to say Collagen can help with these conditions.

You can take a collagen supplement of your choice 2-4 times a day keeping in mind the overall daily dosage.

Final Thoughts

Health benefits of collagen have been known to man since ancient times as bone broth, and several other foods rich in collagen were specially prepared for the wounded and sick since the times of ancient Greek and Egyptian civilizations. (7

We hope that this article would have answered all your questions which you may had about the right daily dose of collagen, the timing of taking collagen supplements and who should not take collagen. 

If you are looking for the best vegan collagen then be sure to check out our vegan collagen guide here.

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