Key takeaways

  • How much collagen you should take depends on your diet, age, health needs, and the form of the supplement, since there are no official daily guidelines.
  • Research suggests that 2.5 to 15 grams of hydrolyzed collagen peptides daily may be safe and effective, with doses varying by goal, such as skin, joints, bones, or muscle
  • Undenatured collagen is often taken at 40 milligrams daily for knee osteoarthritis and joint health, while gelatin lacks clear dosing guidance and should be taken as directed on the label.

Collagen is one of the primary proteins in your body.

It comprises amino acid chains, making it an important structural component of connective tissues like skin, tendons, muscles, ligaments, and blood vessels, as well as parts of your eyes and teeth.

Certain foods, including bone broth, beef, fish, chicken, dairy, and eggs, either contain collagen or help your body produce it by providing the essential amino acids and other nutrients needed to do so.

The primary way to improve collagen is through eating a balanced diet, so supplements may not be necessary for everyone. Still, you may choose to do so to help treat collagen deficiency or other conditions.

Keep reading to learn more about how much collagen you should take per day.

Collagen is an abundant protein, with 28 types having been identified to date. Type 1 comprises 90% of collagen in the human body, with types 2, 3, 4, and 5 being the other most common types.

Various types of collagen serve unique purposes. For example, types 2 and 3 are present together in the organs and skin, while type 2 is typically found in joints and cartilage.

Various types of collagen are often advertised in collagen supplements. But more research is needed to better understand how the different types of collagen in supplement form may influence human health.

There are three common types of collagen supplements:

  • Hydrolyzed collagen (collagen hydrolysate): This type is derived from bovine (cattle), marine (seafood), poultry (often chicken or eggshells), pigs, and other animal sources. It’s then broken down into smaller and easier-to-absorb peptide particles.
  • Undenatured collagen: This is raw collagen derived from chicken cartilage.
  • Gelatin: This is cooked collagen, usually derived from animal sources.

The type used in your supplement of choice may influence the supplement’s form and dosage instructions.

There are no vegan substitutes for collagen. Supplements may be free of dairy, gluten, or sugar, but collagen is only available from animal sources.

Currently, health authorities haven’t provided any official guidelines regarding how much collagen to take per day. So, the amount you should take depends on which form you’re taking and why you’re taking it.

Hydrolyzed collagen

Hydrolyzed collagen is a common form used in supplements because it’s more readily absorbed than other types. It’s often sold in capsule or powder form, which you can add to beverages, soups, and even baked goods.

Research suggests that taking 2.5 to 15 grams (g) of hydrolyzed collagen peptides daily may be safe and effective. The daily dosage may range widely depending on the condition, too. For instance:

Undenatured collagen

The authors of a 2023 review found that 40 mg of undenatured collagen is the recommended daily dose to help improve joint health and manage osteoarthritis of the knee.

Gelatin

Gelatin is less often sold as a supplement. Rather, this type of cooked collagen is typically used as an ingredient in gelatinous desserts or added to sauces, soups, smoothies, and other foods.

A 2024 research review found that gelatin may have some antioxidant and anti-inflammatory properties, but limited research is available to support specific dosage recommendations.

Suggested dosage from the manufacturer

Most collagen supplements have a suggested daily dosage printed on the packaging.

Powdered supplement packaging often suggests taking 1 to 2 scoops (or tablespoons) daily, while a pill or gummy supplement may recommend 1 to 2 pieces.

Depending on the supplement, these servings can vary significantly in collagen content, so check the nutrition facts label for detailed dosage information.

Collagen is generally considered a safe and nontoxic daily supplement, and most people won’t experience any side effects.

That said, some possible side effects of collagen supplementation have been reported, including:

Consider speaking with a healthcare professional before taking collagen supplements. They could help you decide whether the supplements are right for you and, if so, the best dosage.

Collagen is a plentiful protein that’s part of many structural and connective tissues in your body.

It’s also isolated from various animal sources and processed into supplements that some people take to offset age-related collagen loss.

Some research suggests that taking 2.5 to 15 g of collagen daily may possibly benefit your skin, bones, joints, and muscles.

However, many types of collagen supplements are available, and the type you choose determines how much you should take.

As with any supplement, it’s best to talk with a healthcare professional before adding collagen to your diet.