FAQ · Collagen
How much collagen should I take per day?
For hydrolysed Type I collagen aimed at skin and tendon: 10 to 15 grams per day is the dose used in most published trials, including the strongest evidence (Shaw 2017 at 15 grams pre-exercise for tendon outcomes). For undenatured Type II UC-II aimed at joints: 40 milligrams per day. The dose unit (grams vs milligrams) is correct; the two products work by entirely different mechanisms and are not substitutes. Higher Type I doses do not produce proportionally better outcomes.
Hydrolysed Type I collagen (skin, tendon)
- · 5g/day: the lowest end. Some skin-aimed trials.
- · 10g/day: the most common consumer dose in marine and bovine products.
- · 15g/day: the dose in the Shaw 2017 RCT showing doubled collagen synthesis at the tendon (taken 60 minutes pre-exercise with 50 mg vitamin C).
- · 20g+/day: diminishing returns; no evidence of proportionally better outcomes.
Undenatured Type II UC-II (joint comfort)
- · 40 mg/day: the dose used in Crowley 2009 and Lugo 2016 trials. Standard UC-II dose.
- · Higher UC-II doses overwhelm the oral tolerance pathway and do not improve outcomes.
Practical pattern
A daily routine combining 10 g hydrolysed Type I (marine or bovine, plus 50 mg vitamin C) for skin and tendon, plus 40 mg UC-II for joints, sits within the evidence base. Higher doses are not better; consistency is what matters. Most published RCTs measured outcomes at 60 to 90 days of daily use.
Related: Collagen dose calculator · Type I vs Type II · Best UK collagen brands.