General Dosage
10-15 g daily, mixed into beverages or food
Maximum dose: No established upper limit; 30-40 g/day used safely in some studies
Collagen Peptides Dosage Guide
This content is for informational purposes only and does not constitute medical advice. Consult your healthcare provider before starting any supplement. Full disclaimer
Dosage Recommendations
General recommendation: 10-15 g daily, mixed into beverages or food
Timing: For tendons: 30-60 min before exercise with vitamin C. Otherwise: any time of day
Dosage by Condition
Skin health and anti-aging
5-10 g daily for 8+ weeksModerate
Joint pain / osteoarthritis
10 g daily for 12-24 weeksModerate
Tendon and ligament support
15 g with 50 mg vitamin C, 30-60 min before exerciseModerate
Bone density
5 g daily for 12+ monthsModerate
| Condition | Recommended Dose | Evidence |
|---|---|---|
| Skin health and anti-aging | 5-10 g daily for 8+ weeks | Moderate |
| Joint pain / osteoarthritis | 10 g daily for 12-24 weeks | Moderate |
| Tendon and ligament support | 15 g with 50 mg vitamin C, 30-60 min before exercise | Moderate |
| Bone density | 5 g daily for 12+ months | Moderate |
Upper limit: No established upper limit; 30-40 g/day used safely in some studies
Timing & Absorption
For tendons: 30-60 min before exercise with vitamin C. Otherwise: any time of day
Can be taken with or without food.
References
- de Miranda RB, Weimer P, Rossi RC. (2021). Effects of hydrolyzed collagen supplementation on skin aging: a systematic review and meta-analysis. International Journal of Dermatology. DOI PubMed
- Clark KL, Sebastianelli W, Flechsenhar KR, et al. (2008). Study of the effectiveness of a food ingredient on joint pain in community-dwelling adults. Current Medical Research and Opinion. DOI PubMed
- Shaw G, Lee-Barthel A, Ross ML, et al. (2017). Vitamin C-enriched gelatin supplementation before intermittent activity augments collagen synthesis. American Journal of Clinical Nutrition. DOI PubMed