Collagen daily recommended intake

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Collagen Daily Recommended Intake: Current Evidence

Typical Collagen Intake in Diets

Studies show that the average daily collagen intake among Irish adults is about 3.2 grams per day, which is roughly 3.6% of their total protein intake. Men tend to consume more collagen than women, and older adults have lower intakes compared to younger and middle-aged adults. These levels are considered low, especially when compared to amounts used in studies that show health benefits for collagen-rich tissues. Increasing daily collagen intake may be beneficial, particularly for women and older individuals .

Effective Collagen Supplementation Dosages

Research on collagen supplementation for skin and body composition benefits typically uses daily doses ranging from 1 to 20 grams. For skin health, improvements in hydration, elasticity, and wrinkle reduction have been observed with daily intakes as low as 1.65 grams and up to 10 grams, with benefits often seen after 4 to 12 weeks of use 45. For body composition, studies in older adults and those with overweight or obesity have used 15 to 20 grams per day, resulting in reductions in body fat and improvements in satiety and body composition over 12 weeks 68.

Safe Upper Limits and Protein Balance

Collagen is considered a functional protein, but it lacks the essential amino acid tryptophan and is not a complete protein source. However, up to 36% of daily protein intake can be replaced with collagen peptides in a typical Western diet without compromising indispensable amino acid requirements. Most effective doses reported in the literature (2.5 to 15 grams per day) are well below this threshold .

Safety and Contaminant Considerations

Marine and bovine collagen supplements have been tested for toxic metals and metalloids. Studies show that, at recommended doses, these supplements do not exceed regulatory safety limits for contaminants such as arsenic, lead, cadmium, and mercury. The risk of toxicity from daily intake is considered low, but ongoing monitoring and quality control are recommended 37.

Role of Vitamin C in Collagen Health

Vitamin C is essential for collagen synthesis and tissue repair. Evidence suggests that daily vitamin C intakes of 75 to 110 mg are needed to support optimal collagen-related health, which is higher than the World Health Organization’s current recommendation. Lower intakes may not be sufficient to prevent or treat collagen-related pathologies .

Conclusion

There is no universally established daily recommended intake for collagen, but research supports daily supplementation in the range of 2.5 to 15 grams for skin and connective tissue benefits, and up to 20 grams for body composition improvements. Typical dietary intakes are lower than these effective doses, especially in women and older adults. Collagen supplementation is generally safe at these levels, but should be combined with adequate intake of complete proteins and vitamin C for optimal results 1245689.

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Most relevant research papers on this topic

Habitual Dietary Collagen Intake Is Lower in Females and Older Irish Adults Compared with Younger Males

Irish adults have low collagen intake, particularly in women and older individuals, suggesting a need for increased intake to optimize collagen-rich tissue health.

Observational Study

2025·

0citations

·Christopher D. Nulty et al.

Significant Amounts of Functional Collagen Peptides Can Be Incorporated in the Diet While Maintaining Indispensable Amino Acid Balance

As high as 36% of collagen peptides can be incorporated in the Western diet while maintaining essential amino acid balance, potentially improving health and addressing physiological needs posed by aging and exercise.

Very Rigorous Journal

2019·

51citations

·Cristiana I. Paul et al.

Toxic metals and metalloids in collagen supplements of fish and jellyfish origin: Risk assessment for daily intake

Marine collagen supplements derived from fish and jellyfish show no detectable toxic metals or metalloids, indicating safety for consumption at recommended doses.

2025·

0citations

·G. Cammilleri et al.

Oral intake of collagen peptide NS improves hydration, elasticity, desquamation, and wrinkling in human skin: a randomized, double-blinded, placebo-controlled study.

Oral intake of collagen peptide NS, containing Gly-Pro and Pro-Hyp, significantly improves skin hydration, elasticity, desquamation, and wrinkling in women aged 30 to 60 years without causing side effects.

RCT

2023·

12citations

·Miyeong Lee et al.

Can good sleep quality enhance the benefits of oral collagen supplementation in the prevention of skin aging? A brief report.

Good sleep quality may enhance the benefits of oral collagen supplementation for skin elasticity, hydration, and wrinkle reduction, potentially by supporting immune function and reducing oxidative stress.

Systematic Review

2025·

0citations

·E. Xerfan et al.

Anti-Obesity Effects of a Collagen with Low Digestibility and High Swelling Capacity: A Human Randomized Control Trial

Collagen supplementation (20 g per day for 12 weeks) significantly reduced body weight, BMI, waist circumference, fat mass, FLI, and SBP in overweight and obese individuals, potentially due to increased sensation of fullness and satisfaction.

RCT

2024·

0citations

·M. López-Yoldi et al.

Evaluation of Mineral Profile and Dietary Reference Intake from Collagen by ICP-Based Techniques

Collagen hydrolysate contributes low to Dietary Reference Intake values for most minerals, with no risk of contamination with As and Cd, but more rigorous quality control is needed for Na concentrations.

2021·

4citations

·I. J. D. da Silva et al.

Low-Molecular Collagen Peptide Supplementation and Body Fat Mass in Adults Aged ≥ 50 Years: A Randomized, Double-Blind, Placebo-Controlled Trial

Collagen peptide supplementation significantly reduces body fat mass in adults aged ≥ 50 years with daily physical activity, positively impacting age-related changes.

RCT

2023·

4citations

·Jeongbin Park et al.

Vitamin C and scar strength: analysis of a historical trial and implications for collagen-related pathologies.

A higher daily vitamin C intake (75-110 mg/d) is needed to prevent collagen-related pathologies and restore wound-healing capacity in vitamin C-depleted tissues.

Very Rigorous Journal

2021·

11citations

·P. Hujoel et al.

Vitamin C (ascorbic acid): new roles, new requirements?

Daily vitamin C intake should be many times higher than the amount needed to protect against scurvy, but further research is needed to determine the optimal human intake based on animal and tissue culture studies.

Highly Cited

2009·

164citations

·S. Gershoff

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