How much collagen any person should take daily depends on the reason for taking collagen. Dosage recommendations can range from 5 grams up to 30 grams per day depending on body weight, metabolism, and diet.
Recommended Daily Dosage of Collagen
The dosage recommendations for collagen vary depending on the type of collagen that is being taken, as well as the form that it is being consumed. For example, it is known that hydrolyzed collagen absorbs quickly, and it distributed through the bloodstream throughout the body. Conversely, other forms of collagen may not be as effective, therefore may require a higher dosage to achieve similar results.
For hydrolyzed collagen, here are two common recommendations:
- For healthy skin, the recommended dosage is 5 to 8 grams of collagen up to 3 times a day.
- Individuals looking to lose weight, gain muscle, or those that exercise regularly may want to take 10 to 15 grams up to 3 times a day.
In January 2019, a University of California study compared oral collagen doses ranging from 2.5g to 10g per day. Even these lower doses showed a measurable increase in skin health and faster healing.
Best Ways to Boost Collagen Levels
There are two main ways to boost the collagen levels in your body.
- Consuming protein-rich foods can help boost the collagen levels in the body and offset some of the body’s tendency to slow down the production of collagen associated with aging.
- Supplementing your diet with hydrolyzed collagen can help to fill in the gaps in nutrition and boost the body’s collagen levels.
Is Too Much Collagen Possible?
Collagen has shown to be very safe for most individuals. However, individuals who choose to take collagen in combination with a protein-rich diet may observe some digestive discomfort, such as bloating and gas. It may take some time to find the right dosage of collagen. Additionally, drinking an adequate amount of water can help collagen absorption.
Are There Any Side Effects?
Collagen is a protein, individuals predisposed to kidney trouble like kidney stones should use caution when taking a collagen supplement. Consult a doctor to decide if a collagen supplement is safe for your situation. Collagen may also interfere with certain medications, ask your pharmacist for potential interactions.
Individuals with metabolic disorders may want to consult their doctor as well before adding collagen powder to their diet. Also, Individuals that are allergic to fish should be careful to avoid marine collagen.
However, The University of California study noted no adverse side effects associated with oral collagen.
There is not yet an industry standard when it comes to dosage recommendations. Over time, and with further study dosage recommendations may be more defined. For now, it seems that the most important thing to do is to pay attention to your body. As with any dietary supplement, individual needs can vary. For NutriXen’s Multi Collagen Protein Powder, it is recommended to mix a 1-7.8oz scoop in your favorite beverage up to 3 times per day for best results.
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