Collagen supplementation dosage
Pro Research Analysisby 
Searched over 200M research papers
Collagen Supplementation Dosage: Key Findings
Dosage Ranges for Joint Health and Osteoarthritis
Research shows that collagen peptide supplementation for joint health and osteoarthritis is effective at a range of dosages. Studies have found that daily doses of 2.5 g, 5 g, and 10 g of high-functional bovine collagen peptides, as well as 10 g of conventional collagen peptides, all provided significant benefits for knee joint osteoarthritis over 90 days. Notably, 2.5 g of the high-functional type was as effective as 10 g of conventional collagen peptides, suggesting that lower doses of certain collagen types may be sufficient for therapeutic effects . Another study in active adults used 10 g and 20 g per day, finding improvements in pain and daily activities, especially with 10 g per day over 6 months . For undenatured type II collagen, a much lower dose of 40 mg per day improved knee joint flexibility over 24 weeks .
Dosage for Skin Health and Appearance
For skin health, studies have used a variety of dosages. One trial found that 5 g of hydrolyzed collagen with vitamin C daily for 16 weeks improved skin density, texture, and reduced wrinkles . Another study showed that 1.65 g per day of a specific collagen peptide improved skin hydration, elasticity, and reduced wrinkling over 12 weeks . These results suggest that even relatively low daily doses can be effective for skin benefits.
Dosage for Muscle and Body Composition
In studies focused on muscle mass and body composition, daily collagen peptide doses of 10 g, 15 g, and 20 g were tested alongside resistance training in untrained men. All dosages contributed to improvements in fat-free mass and reductions in fat mass, with higher doses generally providing greater effects . Another study in resistance-trained, middle-aged men found that 15 g and 30 g of hydrolyzed collagen before exercise increased collagen synthesis in a dose-dependent manner, with 30 g having the strongest effect .
Dosage for Digestive Health
For digestive symptoms, a daily dose of 20 g of collagen peptides (split into two servings) over 8 weeks reduced bloating and improved mild digestive symptoms in healthy women . This dosage aligns with the most common amount recommended by dietitians for digestive health.
Dosage for Weight Management
A study on weight management in overweight and obese individuals used 20 g of collagen per day for 12 weeks. This regimen led to reductions in body weight, BMI, fat mass, and increased feelings of fullness and satisfaction .
Lower Dosage Efficacy
Some studies indicate that even lower doses, such as 1.2 g per day of collagen hydrolysate, can provide benefits for joint pain over 6 months, though higher doses may be more commonly used in practice .
Conclusion
Collagen supplementation dosages vary depending on the health goal and collagen type. For joint health, effective daily doses range from as low as 40 mg (undenatured type II) to 10 g (hydrolyzed peptides), with some specialized peptides effective at just 2.5 g. For skin, doses from 1.65 g to 5 g daily are beneficial. For muscle, body composition, digestive health, and weight management, 10–20 g per day is commonly used, with higher doses sometimes providing greater effects. Lower doses may still be effective, especially with certain collagen types or formulations 12345678+2 MORE.
Sources and full results
Most relevant research papers on this topic