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SupplementScience

Collagen 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

General Dosage

5-15g hydrolyzed collagen peptides daily, or 40mg UC-II for joint-specific benefits

Maximum dose: No established upper limit; doses up to 30g daily studied without adverse effects

Dosage Recommendations

General recommendation: 5-15g hydrolyzed collagen peptides daily, or 40mg UC-II for joint-specific benefits

Timing: Any time for skin and general benefits; 30-60 minutes before exercise with vitamin C for tendon/ligament support

Dosage by Condition

ConditionRecommended DoseEvidence
Skin elasticity and hydration5-10g hydrolyzed collagen daily for 8-12 weeksModerate
Joint pain (osteoarthritis)10g hydrolyzed collagen or 40mg UC-II dailyModerate
Tendon/ligament recovery15g collagen + 50mg vitamin C, 30-60 min before exerciseModerate
Bone density5g collagen peptides daily for 12+ monthsEmerging

Upper limit: No established upper limit; doses up to 30g daily studied without adverse effects

Timing & Absorption

Any time for skin and general benefits; 30-60 minutes before exercise with vitamin C for tendon/ligament support

Can be taken with or without food.

Full Collagen Guide

References

  1. (). Effects of hydrolyzed collagen supplementation on skin aging: a systematic review and meta-analysis. International Journal of Dermatology. DOI
  2. (). Vitamin C-enriched gelatin supplementation before intermittent activity augments collagen synthesis. American Journal of Clinical Nutrition. DOI
  3. (). Twenty-four-week study on the use of collagen hydrolysate as a dietary supplement in athletes with activity-related joint pain. Current Medical Research and Opinion. DOI
  4. (). Undenatured type II collagen (UC-II) for joint support: a randomized, double-blind, placebo-controlled study in healthy volunteers. Journal of the International Society of Sports Nutrition. DOI