How much collagen should you take daily?

I recommend consuming a minimum of 5 grams of hydrolyzed collagen per day to increase the levels of glycine and proline circulating in your bloodstream. However, if you’re inflamed (as most people are), more may be necessary. I recommend a minimum range of 10-15 grams daily, and up to 30 grams daily if:
  • Your skin, hair, and nails could use a boost
  • You’re an athlete or exercise regularly
  • You have joint pain
  • You’re having trouble losing weight
  • You have digestive symptoms or disease


If you are active, do high intensity exercises, and/or are looking to build muscle, 30 grams daily will help you meet your goals. Just remember to look for hydrolyzed collagen derived from healthy animals, such as grass-fed, pasture-raised cows. It’s worth noting that the participants in these studies consumed collagen peptides EVERY DAY during the treatment period, which ranged from 4 – 12 weeks. This means that one dose here and there won’t cut it. If you want to see results, you need to be consistent.

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