Quick Answer
The recommended daily intake of collagen is not yet firmly established, but many experts suggest 1000-2000 mg per day is adequate for most people looking to take collagen supplements for potential health benefits. Higher doses up to 10,000 mg per day have been safely used in studies, but more is not necessarily better.
What is Collagen?
Collagen is the most abundant protein in the human body, making up around 30% of total protein content. It acts as the main structural protein in connective tissues such as skin, bones, tendons, ligaments, blood vessels, and teeth. Collagen gives skin its structure and elasticity and plays a role in replacing dead skin cells. It helps form the connective tissue that holds muscles, bones, and other tissues together.
There are at least 16 types of collagen in the body, but around 90% consist of types I, II, and III:
- Type I – Fibrous collagen found in skin, bones, teeth, tendons, ligaments
- Type II – Forms cartilage and provides structure to joints
- Type III – Found alongside type I in skin, muscles, blood vessels
As we age, collagen production starts to decline, leading to signs of aging like fine lines, wrinkles, and joint discomfort. This has led to the popularity of collagen supplements to help support the body’s natural collagen production.
What are the Potential Benefits of Collagen Supplements?
Some of the potential benefits of collagen supplements may include:
- Reducing signs of skin aging like wrinkles and dryness
- Improving skin elasticity and suppleness
- Increasing moisture and hydration in the skin
- Reducing joint pain and inflammation
- Supporting bone health and reducing risk of osteoporosis
- Promoting heart health by supporting artery walls
- Strengthening nails and reducing breakage
- Improving gut health and healing leaky gut
- Providing needed amino acids for building muscle
The major structural proteins in collagen – glycine, proline, and hydroxyproline – provide important amino acids that support the formation of new collagen as well as other proteins, enzymes, and molecules throughout the body.
However, it’s important to note that research on collagen supplements is still emerging. Some potential benefits are supported by more evidence than others.
How is Collagen Absorbed and Used by the Body?
When collagen is digested, it breaks down into individual amino acids and peptides. These components then travel through the bloodstream to tissues throughout the body where they can be directly incorporated into existing collagen structures or used to produce new collagen.
Studies show collagen peptides are well absorbed from supplements, with over 90% of the collagen being distributed to skin, bones, muscles, and cartilage after ingestion. Maximum concentrations are reached in the blood around 2-6 hours after supplementing.
The collagen-building components can remain elevated in the bloodstream for up to 48 hours after ingestion, during which time they are actively incorporated into collagenous tissues where new collagen synthesis is needed.
What are the Main Dietary Sources of Collagen?
Collagen is only found in animal foods since it is made up of amino acids like glycine and proline that only come from animal protein sources. The main dietary sources of collagen include:
- Bone broth – bovine, chicken, or fish bones
- Meat – pork, beef, chicken, fish
- Eggs
- Dairy – milk, cheese, yogurt
- Some organ meats like liver
Consuming collagen-rich foods has been shown to increase collagen content in the body. However, the amounts from diet alone may not be adequate to overcome the declines in collagen production that happen with aging. Eating more collagen-boosting foods along with supplements can maximize collagen intake for maintaining youthful levels.
What Foods Boost Collagen Production?
In addition to foods that contain collagen, there are many foods and nutrients linked to increased collagen synthesis:
- Vitamin C – Important for collagen fibril formation and wound healing
- Iron – Helps produce collagen-making enzymes
- Zinc – Essential for collagen renewal and growth
- Copper – Required by enzymes for cross-linking collagen fibers
- Vitamin A – Stimulates fibroblasts to make collagen
- Manganese – Collagen formation requires manganese-dependent enzymes
- Antioxidants – Protects existing collagen from damage
Foods highest in these collagen-boosting nutrients include citrus fruits, berries, dark leafy greens, nuts, seeds, beans, shellfish, beef, and mushrooms.
What Factors Can Deplete Collagen Levels?
A variety of factors can negatively impact collagen production and accelerate the breakdown of existing collagen in the body:
- Aging – Collagen synthesis declines and breakdown increases as we get older
- Too much sun exposure – UV radiation degrades collagen
- Poor gut health – Impairs nutrient absorption for collagen production
- High blood sugar – Glycation damages collagen fibers
- Smoking – Cigarette toxins inhibit collagen synthesis
- Lack of sleep – Disrupts circadian rhythms regulating collagen
- Excess alcohol – Inhibits collagen production and destroys liver stores
Optimizing diet, lifestyle habits, and collagen intake can counteract some of these collagen-depleting effects. But additional collagen from supplements is often needed, especially as we age.
How Much Collagen Do We Need Each Day?
There are no official recommended dietary allowances (RDA) for collagen intake itself. Requirements are instead based on the RDA levels for some of the main amino acids found in collagen:
- Glycine: No RDA, but estimated average requirement of 2 grams per day
- Proline: No RDA, but estimated average requirement around 4 grams per day
- Hydroxyproline: No RDA since it’s not considered an essential amino acid
Based on these amino acid needs and the collagen content of typical human diets, experts estimate most adults need 2-5 grams of collagen hydrolysate (peptides) on a daily basis.
Given that collagen supplements typically provide around 10 grams of collagen peptides per serving, the standard recommendation of 1-2 scoops (10-20 grams) per day would meet and exceed these requirements.
Some functional medicine doctors recommend higher intakes of up to 30-40 grams per day for improved skin, joint, and gut healing benefits. But there is limited evidence that more than 10 grams daily provides additional advantages.
Is 1000 mg of Collagen Enough?
At just 1 gram per day, a 1000 mg collagen supplement only provides around 10-25% of the estimated daily requirement for collagen support.
While better than nothing, this low dose is likely not optimal for significantly improving factors like skin elasticity and joint cartilage repair. It may, however, be suitable for providing general antioxidant and amino acid support.
For more potent beauty and anti-aging benefits, the research suggests intakes closer to 10 grams (10,000 mg) or more per day are needed to make a meaningful impact on restoring declining collagen levels.
Some studies have used very high doses of up to 40 grams (40,000 mg) without safety concerns, so 1000 mg can be considered a modest collagen intake relative to dosing in clinical trials.
Benefits Seen with Different Collagen Doses
Studies using varying daily collagen doses report different benefits:
| Collagen Dose | Shown Benefits |
|---|---|
| Less than 2 grams | May provide general antioxidant and amino acid support but minimal specific impact on collagen status |
| 5-10 grams | Improved skin hydration, elasticity, wrinkle reduction; increased lean muscle mass; reduced joint pain |
| 10 grams or more | Noticeably improved skin appearance; increased collagen density; reduced cellulite appearance; stronger nails; reduced bone loss |
So while 1000 mg per day is reasonable for providing baseline collagen support, higher intakes seem necessary to obtain meaningful results in terms of collagen supplementation goals.
When Should I Take Collagen?
For best absorption, it is generally recommended to take collagen supplements:
- In the morning on an empty stomach
- At night before bed on an empty stomach
- During the day between meals
- At least 30-45 minutes before eating
Taking collagen with food, beverages, or supplements can interfere with efficient protein breakdown and transportation across the intestinal wall.
Spreading your daily collagen dose across the day in 2-3 separate servings may provide more steady delivery to tissues. But taking the full amount at once has been shown effective as well.
How Long Does it Take for Collagen Supplements to Work?
Research shows it can take around 4-8 weeks to start seeing noticeable results from daily collagen supplementation.
However, skin measurements have shown steady increases in collagen density after just 4 weeks. And within 2 weeks, participants report improvements in skin hydration, elasticity, and reduction of wrinkles.
For joint, bone, and muscle benefits, it likely takes 2-3 months for collagen supplements to significantly impact tissue repair and reduce pain. The longer collagen is supplemented daily, the greater the potential benefits.
Should Collagen Be Taken with Vitamin C?
Taking vitamin C with collagen supplements can enhance the effects. Vitamin C plays a key role in collagen synthesis, protecting the molecules from damage and helping them form stable collagen fibrils.
Getting 50-100 mg of vitamin C from a supplement or vitamin C-rich foods along with collagen can maximize incorporation of the peptides into tissues for improved anti-aging effects.
Citrus fruits, red peppers, kiwi, strawberries, and broccoli are high in vitamin C and can make a great addition to collagen in smoothies. Many collagen products also include vitamin C for added support.
Does Collagen Interact with Medications?
There are no known drug interactions with collagen supplements. Unlike many other dietary supplements, collagen does not affect drug metabolism or absorption.
As a protein, collagen breaks down into amino acids that can be utilized as needed for essential body processes. The peptides do not alter liver enzymes, blood flow, or intestinal transportation pathways that could interfere with medications.
Of course, it’s still a good idea to consult your doctor when adding any new supplement to your regimen if you take medications regularly. But collagen is generally considered very compatible and safe with both over-the-counter and prescription medications.
Is Collagen Safe?
Collagen derived from bovine, fish, and other animal sources has a very high safety profile. When properly processed into hydrolyzed collagen peptides, contaminants are eliminated and the peptides can be readily utilized by the human body.
Hypersensitive reactions are possible in those allergic to the protein sources, but overall adverse reactions are extremely rare. There are no known long-term health risks to consuming collagen supplements daily.
The most common side effect is a mildly upset stomach when first starting collagen. This often improves within a few days. Start with small doses like 500 mg daily and gradually increase to the desired dosage to minimize initial stomach irritation.
It’s best to stick with reputable supplement brands that ensure purity and safety standards are met during collagen processing and encapsulation.
Conclusion
While 1000 mg per day can provide a baseline intake of collagen, the research suggests higher daily doses in the 5-10 gram range are needed to see real anti-aging and restorative benefits.
Splitting your dosage into a few servings throughout the day on an empty stomach can promote steady absorption and delivery to target tissues. Pairing your collagen with vitamin C from food or supplements boosts its effectiveness.
When taken consistently over 2-3 months, collagen supplements can lead to noticeable improvements in skin hydration and elasticity, finer lines and wrinkles, stronger nails and hair, reduced joint pain, enhanced muscle building, and other benefits related to collagen’s key structural roles in the body.