🐟 Collagen Dosage Guide
Evidence-based daily collagen dosage by goal, type, and absorption optimization.
Skin Hydration & Elasticity
2.5 – 5g/day
Marine collagen peptides (Type I). Studies show +28% skin hydration at 2.5g, +35% elasticity at 5g after 8 weeks. Best taken on empty stomach with vitamin C.
Joint Health & Recovery
10g/day
Hydrolyzed collagen (Type II). Clinical evidence for reduced joint pain at 10g daily. Combine with vitamin C for synthesis. Take post-workout for recovery.
Hair & Nail Strength
2.5 – 5g/day
Marine collagen peptides (Type I & III). Studies show reduced hair breakage and improved nail growth at 2.5g daily for 12 weeks.
Gut Health & Leaky Gut
10 – 20g/day
Bovine collagen or bone broth collagen. Glycine and proline support intestinal lining repair. Higher doses used in clinical gut protocols.
💡 Pro tip: Always combine collagen with vitamin C (200mg+). Vitamin C is a required cofactor for collagen synthesis. Marine collagen (3,000 Da) absorbs 1.5x better than bovine (5,000 Da) due to smaller particle size. Read full comparison →