Collagen daily dosage
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Collagen Daily Dosage for Joint, Skin, Digestive, and General Health
Collagen Dosage for Joint Health and Pain Relief
Research shows that daily collagen supplementation can help with joint pain and flexibility. Studies have used a range of dosages:
- 1,200 mg (1.2 g) of collagen hydrolysate per day for 6 months increased the number of people experiencing significant pain relief compared to placebo, with no safety concerns reported .
- 10 g and 20 g of collagen peptides per day for 6–9 months improved pain, daily function, and mental health in active adults, with the 10 g dose especially effective for those who exercise frequently .
- 40 mg of undenatured type II collagen per day for 24 weeks improved knee joint flexibility in healthy adults with activity-related joint discomfort .
Collagen Dosage for Skin Health
Collagen supplements are also used to improve skin hydration, elasticity, and reduce wrinkles:
- 1,650 mg (1.65 g) of collagen peptides per day for 12 weeks improved skin hydration, elasticity, and reduced wrinkling in women aged 30–60, with no side effects .
- 5 g of collagen hydrolysate per day for 4 weeks improved skin elasticity, especially in sun-exposed areas, and the benefits lasted even after stopping supplementation .
- Animal studies suggest that even lower doses (20–2,000 mg/kg body weight) can improve skin hydration and reduce water loss, but human studies typically use 1–5 g per day .
Collagen Dosage for Digestive Health
For digestive symptoms, a daily dose of 20 g of collagen peptides (split into two servings) for 8 weeks reduced bloating and improved mild digestive symptoms in healthy women . Dietitians commonly recommend 20 g per day for noticeable effects after 6 weeks .
Collagen Dosage for Weight Management and Satiety
A study using 20 g of collagen per day for 12 weeks in overweight and obese adults found reductions in body weight, BMI, fat mass, and hunger, with increased feelings of fullness and satisfaction .
Collagen Dosage for Mood and Fatigue
Taking 10 g of collagen peptides per day for 8 weeks improved feelings of fatigue and vigor in healthy but easily fatigued individuals, with no safety issues .
Collagen Absorption and Blood Levels
Daily ingestion of 4.5 g of collagen hydrolysate for 4 weeks led to detectable changes in collagen-derived peptides in the blood, suggesting that regular intake can alter peptide profiles and potentially enhance benefits over time .
Conclusion
Collagen supplements are generally used in daily doses ranging from 1.2 g to 20 g, depending on the health goal:
- For joint and skin health, effective doses are typically 1.2–10 g per day.
- For digestive health and weight management, 20 g per day is commonly used.
- For mood and fatigue, 10 g per day has shown benefits.
- For joint flexibility, as little as 40 mg of undenatured type II collagen per day can be effective.
Most studies report good safety and tolerability at these dosages. The optimal dose may depend on the specific health outcome and individual needs, but 5–10 g per day is a common and effective range for general benefits.
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