How much collagen per day?

How much collagen should be taken daily?

We hear from all sides that collagen is important for our body. After all, together with elastin, keratins or glycoproteins, it belongs to the structural proteins [1]. And these, as the name already suggests, are the structure – the building blocks of our cells and tissues. However, there is still too little talk about the role of the amount of collagen in the diet. Because beware: it is not enough just to consume and supplement collagen to enjoy its effects. You need to know that the effectiveness of supplementation is closely linked to the amount consumed. So how much collagen should you take daily? Let’s find out!

How much collagen do you need per day?

How much collagen you should or should take daily depends on various factors: Your age, condition, lifestyle or diet. Nevertheless, a certain generalised value that can give you real results from supplementation is 10 grams per day. And how many mg of collagen per day is 10 grams? 10,000 milligrams. That’s how much is contained, for example, in one shot of the iconic liquid marine collagen: flavoured with passion fruit!

Just where did that 10g of collagen come from?

Among others, from a study published in 2015, which proved the anti-ageing effects of this substance [2]. It was 10 g of collagen per day that was sufficient for the study group of women between 45 and 65 years of age to achieve the anti-aging effects of supplementation confirmed in the tests.

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Despite everything, you must remember that 10,000 mg is only a certain generalised value. Every body is different, and so are the products or circumstances under which they are taken. You can discuss how much collagen per day will give you the best results with, for example, your dermatologist, orthopaedist or aesthetic doctor. You can also take a look at our text for more information: Dosage and supplementation. We also encourage you to contact us directly via the contact section of the website, direct email or social media. Our experts remain available and happy to answer any questions!

What is the best daily dose of collagen after aesthetic medicine and cosmetic procedures?

Skin that has been treated – whether with or without interruption – needs time to recover. You can support this process by increasing the dose of the supplement you take. As much collagen as you take daily (e.g. 5,000 or 10,000 mg), multiply x 2. Instead of one shot – take two, e.g. in the morning and in the evening. You can also stock up on two supplements: with two different amounts of protein (and even in different forms, choosing, for example, collagen powder and liquid form). This way, you will combine a higher and lower dose of collagen in emergency situations, supporting your recovery process.

Collagen dosage in your 30s, 40s and 50s

Unfortunately: as we age, we lose collagen, which is responsible for the condition of our skin and joints. How much collagen we lose depends on various factors – including our lifestyle. In short: after years of intense partying, collagen sooner gets tired of our company. This is why choosing the right supplement should be based on individual factors (smoking, diet, exercise). However, you can follow averaged ranges when considering the right dose for you:

How much collagen should I take in a day?

25 – 35 years: 5,000 mg of collagen per day
35 – 45 years: 10,000 mg of collagen per day
45+ years: up to 15,000-20,000 mg of collagen a day

Why is skilful collagen dosage important?

You supplement to have results. By taking too little collagen, you spend money and time with little in return. Use these most valuable resources effectively. Choose the right product, preferably in liquid form (i.e. commonly known as drinking collagen), which is the fastest and most easily absorbed. Base how many mg of collagen you drink per day on your age, lifestyle and expert recommendations. Don’t be afraid to reach for a ‘high’ dose of 10,000 mg at a young age, such as around 30, if your body needs stronger support. Rather than experimenting unnecessarily, be specific.

How much collagen can I take at most?

It all depends on your current state of health and the condition of your body. In fact, there is no physiological upper limit to the absorption of collagen into the body – its absorption depends on many factors. These include, among others, the individual ability of the body to absorb amino acids in the intestines, as well as the form and quality of the preparation taken and additional substances supporting collagen absorption. For example, 10 grams (10,000 mg) of hydrolysed collagen will be much more bioavailable to the body and visibly effective than 10 grams of so-called native collagen, which has a very high molecular weight and is impossible for the body to fully absorb in this form.

Why does too little or no supplementation risk collagen deficiency?

Too little or no collagen supplementation can put you at risk of deficiency, especially in situations where your diet does not provide enough collagen or its precursors. Collagen is a key component of connective tissue, skin, joints and bones, so adequate levels are essential to maintain the health and function of these structures.

As we age, after the age of 25, the body’s natural ability to produce collagen decreases, which can lead to a collagen deficiency. Limited or missing supplementation, combined with insufficient collagen intake from the diet, can therefore fail to meet the body’s needs, especially in older age which will begin to manifest as collagen deficiency. This is distinguished by weakened skin, the appearance of wrinkles, hair and nail problems, joint pains and reduced flexibility of joints and ligaments. Therefore, in order to maintain the health and proper function of these key body components, it is important to ensure sufficient collagen, both through diet and possible supplementation.

Is excess collagen possible and how does it manifest itself?

Yes, excess collagen is possible, although it is relatively rare. It can result from factors such as autoimmune diseases, genetic mutations or improper supplementation. Symptoms of excess collagen in the body can include thickening and stiffness of the skin, resulting in a loss of elasticity, gastrointestinal problems such as heartburn or constipation, and joint pain that affects joint function. In addition, excess collagen can lead to tingling or numbness in the fingers, as well as general muscle weakness. These symptoms are a sign that the balance of collagen production and intake has been disrupted, which may require medical consultation and appropriate intervention.

Manufacturer’s recommendations, i.e. how many grams of collagen do you need per day?

Yes, the manufacturer does not know you personally. However, he knows his product, for which he is responsible, like no one else. It bases how much collagen a day it recommends you take on tests of its supplement. What’s more, on the packaging of each collagen there are RI recommendations, or reference intake value per serving. And this is set for a person with no special dietary requirements, whose diet includes an average of 2,000 kcal. Before you buy, check how many % of each substance the product provides. And, when supplementing, always stick to the recommendations of the manufacturer and your doctor.