How much collagen is too much collagen?

Good news for those who can’t get enough

Know how much is right for you.

We know how essential collagen is for plump, bouncy and hydrated skin. The question is, how much collagen should you be taking per day? Is there such a thing as too much collagen? And how much collagen is too much collagen? It’s good news for those who can’t get enough, says The Beauty Chef’s Carla Oates. 

There are plenty of instances in life where you can have too much of a good thing (wine springs to mind) but collagen isn’t one of them. 

While there continues to be a growing mountain of research to support ingestible collagen and its benefits, there are no set guidelines for how much to take per day. What it truly depends on is which form you’re taking and your intended purpose.

After all, not all collagen products are created equal. Different powders, liquids, chewable tablets, and foods can all contain different types and amounts of collagen—a good place to start when considering your daily dose.

First things first, why take collagen?

Collagen is the most abundant protein in the human body and a crucial player in maintaining healthy skin, joints, and overall wellbeing. It provides the necessary strength and elasticity your skin, tendons, bones and connective tissues require. Think of it like the ‘glue’ that holds everything together—essential for plump, hydrated and glowing skin, as well as the health of your bones, muscles, gut, nails and hair.  

While your body naturally produces collagen, it can begin to decline as early as your 20s and drastically reduces with age. The good news is, adding the right collagen supplement to your routine (and taking it consistently) can help to maintain and support collagen production, as well as protect from collagen degradation. 

Collagen is key for plump skin. Image: Unsplash.

How to decipher your collagen label

When choosing a collagen supplement, it’s wise to educate yourself on the different types, as well as looking at the amount of collagen available per product. Here are some helpful hints to get you started:

Hydrolysed collagen peptides – The most common form of collagen is hydrolysed, which simply refers to the process used to obtain the collagen. Hydrolysed collagen peptides have a lower molecular weight and can therefore be more easily digested, absorbed and assimilated by the body.

How many grams or micrograms – If a product contains collagen, it should be listed on the label in grams (g) or micrograms (mg). The higher the number, the more collagen it contains. Consider the serving size of the product you’re consuming to determine the potency (ie. Is it more than 50% collagen or only 2% collagen?).

Marine, bovine or plant-based – The other factor to consider when purchasing a collagen supplement is its source. Marine collagen derives from fish, bovine derives from cows and plant-based from (you guessed it) plants. All can be sustainable options, depending on the supply chain and manufacturer.

Collagen comes in many forms.

So, how much collagen should I take?

Studies on hydrolysed collagen have shown that a daily dose as small as 2.5 grams a day can be beneficial in terms of supporting joint health, skin health and skin hydration. However, a larger review study confirmed that a recommended dosage of 2.5–15 grams of collagen per day may be safely incorporated into your daily diet. 

If improving your bone density is your goal, there is one study that shows increasing your intake by 5 grams per day could be beneficial.

If you’re ever unsure, refer to the packaging of your product to ensure you’re taking the correct serving. Learn more about collagen from The Beauty Chef to find the right kind and dose for you. 

So, can you have too much collagen?

Unlike recommended guidelines for dietary requirements, there isn't a hard yes, no or a third party-approved amount when it comes to collagen intake. In general, the research agrees that collagen tends to be a safe supplement to add to your daily routine, with very few reported side effects—and it’s something we get through our diet anyhow (in things like bone broth). But as always, chat with your health professional before making any changes to your diet or lifestyle and to determine the amount of collagen that's right for you.

Originally published as How much collagen is too much collagen?