How Much Collagen Do You REALLY Need Each Day?

Collagen supplements are super popular these days, but how much of this powerful protein do you actually need to make a difference?

Beauty and wellness trends come and go, fading in and out of popularity as quickly as celebrities change their hairstyle. But one beauty ingredient that’s managed to stay in the spotlight is collagen. Check out any beauty or wellness store, and you’re bound to find rows of products all containing this seemingly miraculous skin ingredient. But what makes it so special? And how much of it do you need each day to actually make a difference? 

Let’s take a closer look at this tiny but mighty protein. 

What is collagen, and why is it beneficial?

First and foremost, collagen is a protein and a very important one at that. Made up of amino acid chains, it helps form the structure of our skin, bones, eyes, muscles, tendons, and more. Without its structurally binding properties, we’d basically fall apart. What’s more, it also helps heal wounds and protect our nervous system! 

The good news is that our bodies naturally produce this protein, and certain foods like fish, dairy, and eggs can help give our bodies a little extra boost. 

The reason collagen is so popular as a beauty ingredient is that as we age, our natural stores decrease. After 40, our bodies can actually lose up to 1% of our collagen stores per year! And, of course, bad habits like smoking or excessive sun exposure can turn the dial-up on collagen loss even more. 

It can take a while to see the results of using a collagen supplement.

To combat this, a lot of women turn to supplements or other products to make sure they’re getting the benefit of firm, elastic skin for as long as possible. But how much do you actually need to start seeing results? We’ll break it down for you. 

How much collagen should you get each day?

Whether you’re interested in a capsule or powder-based supplement, you’ll likely be dealing with hydrolyzed collagen, which is one of the most common types you’ll find in supplements due to its easy-to-absorb nature.

While there’s no medically agreed-upon daily dosage, most professionals agree that 2.5 – 15 grams a day is the sweet spot for most people. That’s about two scoops of a powder supplement daily for reference! 

A smaller dose of around 2.5 grams has been shown to benefit things like joint pain and overall skin health. On the other hand, larger doses have the potential to improve bone density and muscle mass for those who need it. Just be aware that larger doses may cause side effects like upset stomach and fullness.

Of course, your diet, exercise levels, and other factors like sun exposure all play an important role in how much daily collagen you should be taking, so make sure to consider these before starting a supplement. 

Now that you know how much of this powerful protein you should be taking daily, let’s check out some of our favorite collagen-packed products. There’s a million and one out there, so we’ll narrow the list down to our absolute faves. 

Top supplements to try 

There’s a lot that goes into making the perfect supplement, but these products have consistently gotten rave reviews!

Bulletproof Collagen Protein, $43.95

Bulletproof collagen protein

Bulletproof’s Collagen Protein powder has what you need to get the job done: amino acids to support healthy skin, bones, and joints. Unflavored Protein is grass-fed, flavorless, and mixes easily in hot or cold drinks. Add it to smoothies, coffee, and almost anything for a protein boost with whole-body benefits. Plus, it’s keto-friendly!

Get 15% off of your order with code PRIMEWOMEN15

Terra Origin Collagen Skin Boost, $18

Terra origin collagen boost

Terra Origin gets straight to the stuff you need for a radiant complexion. The active ingredient, VERISOL ® Bioactive Collagen Peptides, is clinically proven to reduce wrinkles. In addition, a dose of vitamin C stimulates natural collagen production and protects skin from free-radical damage. Terra Origin made this a powder, instead of a cream, to nourish deep skin layers from the inside out and to leave you feeling radiant and confident.

As always, their products reflect high standards, and they do not add empty fillers or confusing preservatives.

Collagen for Her Collagen Peptide Powder, $35.09

Collagen for her

One of the most popular ways to take collagen is simply by adding a scoop to your morning coffee or tea. Collagen For Her has zero flavors and doesn’t change the taste or texture of your drink. All of their collagen powders are all-natural, non-GMO, gluten-free, dairy-free, sugar-free, and soy-free. In addition, all of their products are third-party tested to ensure they are safe for consumption.

This happens to be our VP’s favorite. She loves to use it in her coffee every morning. 

Vital Proteins Collagen Peptides Powder, $32.49

Vital Proteins original Collagen Peptides

This powerhouse is sourced from grass-fed, pasture-raised bovine hides to ensure a natural, high-quality, and sustainable source of this powerful ingredient.

Vital Vitamins Multi Collagen Capsules, $31.99

Vital Vitamins Multi Collagen capsules

These capsules include all 5 types of collagen hydrolysate to help restore your youthful skin health, hair, nails, bones, tendons, joints, and gut health.

Nordic Naturals Marine Powder, $33.96

Nordic Naturals Marine Collagen

This protein powder is sourced from sustainably caught Arctic cod and includes plenty of vitamin C. While you can also get this supplement in unflavored packs, we love the subtle strawberry flavor of this one. Use it in smoothies, protein shakes, or simply stir it into water for 4 grams of skin-loving protein.

Sports Research Collagen Powder Supplement, $36.95

These peptides provide the proteins & amino acids necessary to support healthy bones, skin, and nails, as well as improve joint function and your body’s response to strenuous exercise. Help realize your inner beauty from within – with just one scoop per day. 

California Gold Nutrition, $35

California Gold Nutrition offers a range of high-quality products designed to support healthy hair, skin, nails, joints, and bones. They stand apart from other collagen supplement suppliers with their collagen peptide powders that are sourced exclusively from fish. This makes California Gold Nutrition’s collagen supplements particularly attractive if you follow a pescatarian diet.

Collagen Peptides Powder, $34.95

Collagen Peptides Powder

Support your hair, skin, and nails with Live Conscious collagen supplements. They offer 3 types of collagen products for you to choose from, including 2 collagen powders as well as capsules. They also offer an impressive 365-day, 100% money-back guarantee refund policy.

Multi Collagen Protein Powder Pure, $42.46

Multi Collagen Protein Powder Pure

Ancient Nutrition offers whole food supplements and other products that incorporate ancient remedies to support a healthy lifestyle. They offer various collagen powders and capsules that include each major type of collagen, and their Bone Broth Collagen can even be mixed into savory meals.

There are so many benefits to including collagen in your routine, so have fun with it and experiment until you find the right daily supplement for you!

Read Next:

What You Need to Know About Collagen and Your Skin

5 Korean Beauty Secrets for Anti-Aging – involving snails?


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