Over the years, collagen has become a staple in many wellness seekers’ daily supplement routines. As the most abundant protein in the human body, collagen plays a starring role in everything from youthful skin and strong nails to joint health, gut support, and muscle recovery. Chances are, if you’ve added a collagen supplement to your morning smoothie or coffee, you’re doing so with one of these benefits in mind. But here’s the catch: You might not be taking the right amount to actually see results.
Despite its popularity, collagen is often misunderstood—especially when it comes to how much you really need to support specific wellness goals. “Collagen plays a critical role in maintaining the integrity of connective tissues, including skin, tendons, ligaments, cartilage, and the gut lining,” says naturopath Kiera Lane, N.M.D., MSAc, L.Ac., Dipl. Ac., director of Arizona Natural Medicine. Unfortunately, our bodies make less collagen as we age, which can show up as looser skin, achy joints, and slower recovery from things like workouts or injuries, according to Lane. So that daily scoop of collagen peptides? It may have worked years ago, but depending on your age, activity level, and what you’re hoping to achieve, your current dose could be falling short.
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Plus, not all collagen is created equal. The type of collagen you take, the form, and even how it’s paired with other nutrients all play a role in how well your body can absorb and utilize it, explains Lane.
So, how do you know if you’re getting the right amount—and the right kind—of collagen for your personal wellness goals? Whether you’re aiming for stronger hair and nails, glowing skin, healthy joints, exercise recovery, or gut support, we’re breaking down how much collagen you really need, as well as how to take it for maximum impact.
- ABOUT OUR EXPERTS: Kiera Lane, N.M.D., MSAc, L.Ac., Dipl. Ac., is a naturopathic doctor and the director of Arizona Natural Medicine. Jerry Bailey, D.C., LA.c., is a certified nutritionist, acupuncturist, chiropractor, and functional medicine physician with Lakeside Holistic Health
What Different Types of Collagen Do
Type I, II, III… what does it all mean? As it turns out, there are at least 28 different types of collagen, but when it comes to supplements, three types do most of the heavy lifting:
Type I
This is the most common collagen found in your body—and the one most linked to hair, skin, nails, bones, and tendons, explains Lane. “Type I provides tensile strength and structural integrity—it keeps everything firm and strong,” she says. “Supplementation with type I collagen is often associated with improved skin elasticity, reduced wrinkles, and support for bone density.”
Type II
Type II is found in cartilage, so if you’re dealing with everyday joint stiffness or want to move more comfortably, this is the type to look for. “It’s commonly used to support individuals with osteoarthritis or joint degeneration and help modulate immune responses in joint inflammation,” explains Lane.
Type III
Type III collagen works closely with type I—it’s found in your skin, blood vessels, and internal organs, and plays a big role in keeping things firm, elastic, and functioning smoothly. It’s especially important for wound healing and supporting healthy circulation.
A lot of collagen supplements combine types I, II, and III for full-body support, which can be beneficial—but depending on your goals, a more targeted approach might make sense, explains Lane. “For example, focusing on type II for joint issues or types I and III for skin and vascular health,” she says.
Read More: Which Type Of Collagen Supplement Is Right For You?
Hydrolyzed collagen
Hydrolyzed collagen—also known as collagen peptides—is one of the most popular (and effective) forms you’ll find in supplements and typically contains a blend of collagen types, explains Jerry Bailey, D.C., LA.c., a certified nutritionist, acupuncturist, chiropractor, and functional medicine physician with Lakeside Holistic Health. “It’s broken down into smaller pieces that your body can absorb more easily, making it a great choice for everyday use,” he says. “You’ll often see it in powders or capsules, with powders being super-versatile. You can mix them into hot or cold drinks, smoothies, soups, and even baked goods without changing the taste or texture.”
How Much Collagen Do You Really Need?
There’s no official one-size-fits-all dose for collagen, which is why the right amount depends on the type you’re taking and the specific benefits you’re after.
For Healthy Skin, hair, and nails
Some research suggests that taking 5 to 10 grams daily of collagen peptides, generally made up of types I and II collagen, may support healthy skin, hair, and nails, according to Lane. For example, a study in the Journal of Cosmetic Dermatology found that taking 10 grams of collagen peptides daily for eight weeks helped improve skin hydration and boost collagen density—while also reducing signs of breakdown in the skin’s deeper layers.
For Joint health
For joint and cartilage health, undenatured type II collagen (UC-II) is a standout, especially if you’re dealing with stiffness. Unlike hydrolyzed collagen, which acts as a building block, UC-II works more like an immune modulator, helping your body calm inflammation and protect cartilage, explains Lane.
Read More: 4 Supplements That Can Help Get Your Joints In Check
What’s really impressive? It’s effective at much lower doses—just 40 mg per day. Clinical studies have shown that this small amount can help improve joint comfort, flexibility, and range of motion, even in healthy, active adults. So if joint support is your main goal, UC-II could be a powerful, low-dose option worth considering.
For Muscle and bone support
If your goal is muscle recovery or bone support, research suggests that a daily dose of 10 to 20 grams of collagen peptides may be most effective—especially when paired with resistance training, explains Bailey. “This higher dose helps provide the amino acids your body needs to repair and rebuild connective tissues, which is key for supporting strong bones and recovering faster after workouts.”
For Gut health
Collagen—especially types I and III, which are rich in the amino acid glycine—may be a smart addition to your supplement routine if you’re looking to improve digestion or nurture a healthier microbiome. “Glycine plays a key role in maintaining the integrity of the intestinal wall and supporting a healthy inflammatory response in the gut,” explains Bailey.
While research is still emerging, many functional medicine practitioners recommend 12 to 25 grams of collagen peptides daily for general digestive support. This amount may help reinforce the gut barrier, support tissue repair, and provide the amino acid building blocks needed to soothe and strengthen the intestinal lining, notes Bailey.
How to Get the Most Out of Your Collagen Supplement
Taking collagen? Great start. But a few simple tweaks can help you maximize the benefits—so that scoop, capsule, or gummy actually delivers the results you’re looking for.
Start with the right type
Refer to the cheat sheet above to nail down your type, but if you’re not sure what you need—or simply want all the support—a multi-collagen blend serves as a solid option that covers your bases.
Choose the Best format for Your Needs
Powders are super-versatile; stir them into your morning coffee, smoothies, yogurt, or even baked goods. Capsules are convenient if you’re always on the move. Gummies taste great, but check the label—some contain lower collagen doses per serving, warns Volpe.
Ease into it
Since collagen isn’t well tolerated by everyone, Volpe recommends starting low and slow. One gram or ~1/4 to 1/2 teaspoon of collagen per day, titrated up slowly over the course of a few weeks to the goal dose is an example of what that can look like.
Don’t forget the vitamin C
Vitamin C plays a key role in collagen production and helps your body absorb and use collagen more effectively. Some collagen supplements include it, but if yours doesn’t, Volpe recommends pairing your collagen with a separate vitamin C supplement or getting it through vitamin C-rich foods (like citrus, strawberries, bell peppers).
Read More: This Is The Most Vitamin C You Should Consume In A Day
Stay consistent
Most studies show the best results after 8 to 12 weeks of daily use, so it’s vital that you stay the course. “Consistency is key, and it’s important to pair collagen with a balanced diet, hydration, and other supportive nutrients to maximize its effectiveness,” says Lane.
The Bottom Line
Collagen can be a powerful addition to your routine—if you’re taking the right type, at the right dose, and giving your body what it needs to use it properly. A few small tweaks can make a big difference.