Your Health

How Much Collagen Should I Take Per Day?

how much collagen per day

It’s often hailed as a skincare saviour: a miracle protein that works to reduce the appearance of wrinkles and boost overall skin health and hydration.


However, there’s more to collagen than its defence against the signs of aging. It’s also shown to promote the preservation of muscle mass and cartilage, aid your hair and nail health and play a crucial role in many more bodily functions.


But what does it do for the body, how often should you take it, and how much collagen should you have per day? We’ve composed this guide to walk you through the ins and outs of the recommended collagen intake.


What is Collagen?


Collagen is a type of protein found in the body that can contribute to a number of different functions. Comprised of lengthy chains of amino acids, twenty-eight types of collagen exist within the body and each is tasked with aiding thousands of biochemical reactions.


Studies show that it can help to aid tendon, cartilage and joint health, improve the tenacity of muscle mass and reduce the appearance of wrinkles and aging skin.    


It’s safe to say that collagen is a crucial component of our chemistry. However, the amount of collagen the body produces naturally begins to decline as we age, which means we must rely on external sources to top-up the levels of this protein.  


Collagen supplements, available as skincare products, collagen capsules and collagen powders, are handy ways of making sure your body isn’t missing out. 


The Ideal Daily Dosage of Collagen


With so many wonderful health benefits and variations available, it’s tempting to try and squeeze collagen into every aspect of your diet. However, it’s important to consider exactly how much collagen is required every day for optimal results. So, let’s delve into some facts and figures.


For both men and women, the recommended daily intake of a collagen supplement should be between 2500mg (2.5g) and 15,000mg (15g).  


However, when purchasing collagen-based products, ensure that you consult the recommended dosage provided on the packaging. Depending on the type of collagen, the suggested intake may vary slightly. So, bear this in mind when deciding between the form of collagen.  


But How Much Collagen is Too Much?


Research highlights that collagen is a largely risk-free and non-toxic supplement. It’s already abundant in your system, so your body is more than accustomed to digesting and processing it. If you do find yourself accidentally pouring yourself the second collagen shake of the day, don’t panic, a little extra on the odd occasion won’t hurt!  


However, ingesting too much collagen over an extended period could result in minor side effects, such as digestive problems and headaches. If you have any worries or concerns, contact a medical professional.  


Types of Collagen 


Whether you prefer a powder, capsule or skincare, there’ll be a collagen-rich supplement best suited to you and your schedule.  


However, the type of collagen itself, its derivation and its purposes can also differ. As a part of this handy guide, we have broken down the major variations to keep an eye out for. 


Marine Collagen 


Marine collagen is sourced from the very place the name suggests – the sea. This type of protein is derived from fish and has blossomed in popularity recently due to its sustainable and environmentally friendly nature. 


Hydrolysed Collagen and Collagen Peptides 


When collagen is described as hydrolysed, it has undergone a process to break it down into smaller chains of amino acids. This means that hydrolysed collagen, also referred to as ‘collagen peptides’, is easier for the body to absorb and has been shown to possess anti-inflammatory properties.  


Our Grass Fed Collagen Peptides Powder – Unflavoured supplement powder is the perfect addition to your daily routine. 



Have we piqued your interest about this handy protein? Explore our five collagen products you need to try!


From smoothies and drinks to bakes and sweet treats, we have a range of recipes that will help you incorporate collagen and our other supplements seamlessly into your diet. Discover what takes your fancy today!


Shop Collagen Supplements



Garden of Life

Garden of Life

Writer and expert