Most adults take between 2.5g and 15g of collagen per day. The right amount depends on your goal, the type of collagen, your digestion and how much protein you already get from food.
As a simple rule, start with the serving size on the label. If your stomach is sensitive, start at the lower end, around 2.5g to 5g per day, then build up slowly.
| Goal | Common daily amount | Practical note |
|---|---|---|
| General skin, hair and nail support | 2.5g-5g | A good starting point for most people |
| Skin hydration, elasticity and wrinkles | 2.5g-10g | Take daily for at least 8-12 weeks |
| Joint and connective tissue support | 5g-10g | Often taken alongside movement and enough dietary protein |
| Muscle, training or body composition support | 10g-15g | Best considered as part of total daily protein intake |
| Sensitive digestion | 2.5g to start | Build up slowly only if comfortable |
Collagen is still protein, so it counts towards your daily protein intake. For a basic UK reference, adults need around 0.75g of protein per kg of body weight per day. A 70kg adult would therefore need around 52.5g of protein daily.
Simple calculation: body weight in kg × 0.75 = approximate daily protein need.
Example: 70kg × 0.75 = 52.5g protein per day. If that person takes 10g of collagen, that 10g counts as part of their total protein intake, but it should not replace all other quality protein foods.
Collagen is the most abundant protein in the human body. It’s a structural protein found in many of the connective tissues, including the skin, muscles, ligaments, and bones. Collagen is responsible for providing structure to these tissues, helping to keep the bones and muscles strong, and the ligaments within our joints supple.
Perhaps the most well-known role that collagen plays, however, is in the skin, where it keeps the skin supple, elastic, plump, lifted and youthful.
As we age, the body begins to naturally lose its ability to manufacture collagen. A loss of collagen isn’t dangerous; the body will still produce enough on its own to perform its vital functions. But we may notice visible signs of such a loss, including less elasticity and firmness in the skin and stiff joints.
Some people therefore choose to take a collagen supplement, in order to top up their levels and support the levels of collage in their body. In this article, we’re going to take a look at how many milligrams of collagen per day is best, and how different types of collagen may have different benefits.
Yes. In fact, collagen usually works best when taken daily.
Collagen is not a quick fix. Most people need to take it consistently for at least 8-12 weeks before judging results, especially for skin, joints and connective tissue support.
Yes. You can take collagen once or twice a day.
If a full serving causes bloating, wind or stomach discomfort, split the serving into two smaller amounts. For example, you could take half in the morning and half later in the day.
Depending on your goals and diet, decide when to take your collagen: in the morning, in the evening or both.
Women and men can take the same general daily amount of collagen: between 2.5g and 15g per day.
The right amount depends more on your goal, body size, diet and digestion than on whether you are male or female.
Someone taking collagen for general skin support may do well with a smaller serving. Someone using it for joints, training or muscle support may choose a higher serving, while still keeping total protein intake in mind.
Unlike other types of food supplements that contain vitamins and minerals or protein, there is no recommended daily intake of collagen. Therefore, how much collagen you should take each day depends on what you’re taking it for.
Some studies have been conducted that have made suggestions based on their findings, but the recommended daily amount of collagen does vary:
If you’re considering taking collagen supplements to support your skin, marine collagen does have a slight advantage over bovine collagen. So, look for marine hydrolysed collagen, such as this marine collagen powder from Planet Paleo, rich in collagen type I that’s abundant in the skin. Marine collagen also contains collagen type II, which is found in the ligaments and could be a good choice for joint health.
That said, bovine collagen is more similar to our own, so a bovine-derived hydrolysed collagen supplement rich in types I and III may be more beneficial for your skin. It really does come down to personal choice and what works best for you.
In addition to this, studies suggest that between 10mg and 40mg of undenatured collagen per day can support good joint health.
There are no robust studies to support a recommended daily dose of gelatin. Gelatine tends to be consumed in our food (such as an ingredient in jellies, some sauces, and soups), and it’s best to consume gelatine this way rather than as a supplement.
Studies suggest that 1000mg of collagen per day isn’t enough to reap the benefits. 1000mg is 1g, and it’s generally accepted that the best daily serving of collagen is between 2.5g and 15g.
Organic collagen powder from Planet Paleo contains 7,500mg, or 7.5g of hydrolysed collagen from grass-fed, free-range South American bovine cattle per tablespoon.
The suggested serving is one or two heaped tablespoons per day. If you’re concerned about abdominal discomfort, start with one heaped tablespoon per day for a couple of weeks before increasing to two.
Yes, but check the total amount so that you don't take too much.
For example, if you take a 7.5g bovine collagen powder and also use marine collagen capsules, add both serving sizes together. You may already be close to the upper end of the usual 2.5g-15g range.
You can combine different collagen sources, such as bovine and marine collagen, but avoid doubling up simply because you want faster results.
There are 5 main types of collagen, but most commonly, types I and III are found in our skin and types I and II are also found in the skin as well as the connective tissues around joints.
The majority of collagen supplements are manufactured using bovine collagen from the bones of cows or marine collagen derived from fish.
Collagen supplements are available in different forms, the most common being hydrolysed collagen, aka collagen peptides, which are derived from both bovine and marine collagen.
Hydrolysed collagen is the most ‘bioavailable’ form, which means that the body is able to absorb more of the active ingredients. Hydrolysed collagen has undergone a process that makes the molecules smaller and more easily absorbed by the gut.
Less common collagen supplements are made from undenatured collagen derived from chicken cartilage and porcine skin and bones.
The best choice often comes down to preference, tolerance, diet and the product itself. A good hydrolysed collagen that you can take consistently is usually more useful than overthinking the source. For more details, read our guide to collagen types.
There are no known serious side effects to taking collagen supplements. However, taking a higher serving size may result in gastric symptoms, including an uncomfortable over-full feeling, an unpleasant taste in the mouth, and an upset stomach.
So, it’s best to start off with a lower serving size and to gradually increase this over several weeks to see if you experience any discomfort.
Taking collagen supplements may help to support a noticeable difference in the youthfulness of your skin and the suppleness of your joints. As with any food supplement, take collagen regularly for three months to see if you notice the benefits. If you would like some help choosing a collagen product, feel free to drop us a message or visit our best collagen powder in the UK article.
Comments will be approved before showing up.
Tracked & signed
Orders over £35
Orders over £199
Soil Association certified
Chat, email or call
Hannah de Gruchy
Author