How Much Collagen Should Women Take Daily?


Categories: Collagen

Collagen supplements have become increasingly popular in recent years, especially among women seeking to maintain youthful skin, hair, nails and joints as they age. But with so many collagen products on the market, how do you know how much to take each day? Here is a detailed guide examining the ideal daily collagen dosage for women by age, diet and lifestyle factors.

How Much Collagen Should Women Take Daily?

What Is Collagen and Why Do Women Need It?

Collagen is the most abundant protein in the human body, making up 30% of total protein content. It forms a structural framework that provides strength and elasticity to skin, bones, muscles and connective tissues like cartilage and tendons.

As we age, collagen production starts to decline. Women experience a sharp drop in collagen levels starting in their late 20s due to lowered estrogen. This leads to common signs of aging like fine lines, sagging skin, brittle nails, weakened joints and loss of muscle mass.

Consuming collagen from external sources can supplement the body’s depleted reserves. Collagen peptides and hydrolyzed collagen powders containing bioavailable amino acids like glycine and proline help stimulate the body’s own collagen production.

Clinical studies show collagen supplementation can:

  • Increase skin hydration, elasticity and dermal collagen density
  • Reduce fine lines, wrinkles and crow’s feet
  • Improve nail and hair thickness and growth
  • Support joint, tendon and ligament flexibility and mobility
  • Help build lean muscle mass and strength

How Much Collagen Per Day Is Needed?

There is no established recommended dietary allowance (RDA) for collagen. Dosage depends on factors like age, health conditions and protein needs. Most studies use 10-20 grams daily, with higher end doses around 30 grams.

As a general guideline:

  • Women ages 25-35: 10 grams per day
  • Women ages 36-55: 15 grams per day
  • Women 56+: 20 grams per day

Higher doses up to 30 grams daily may be beneficial for:

  • Active women who engage in regular exercise
  • Post-menopausal women with accelerated collagen loss
  • Women with arthritis, osteoporosis or joint injuries
  • Athletes and bodybuilders looking to improve performance

Women seeking significant anti-aging benefits or recovery from injuries/surgery may temporarily supplement with up to 40 grams collagen daily in consultation with a medical professional.

When To Take Your Collagen Supplement

For best absorption, it’s ideal to split your daily collagen dose into two or more servings spaced throughout the day. Most collagen powders mix easily into coffee, smoothies or water.

Aim for at least 10 grams of collagen protein within an hour of waking up on an empty stomach. Taking collagen first thing helps stimulate collagen synthesis as the body is in a fasted state.

Have your second serving of 10-20 grams in the evening or afternoon between meals. This provides a steady stream of amino acids to maintain collagen production.

Before or after workouts is another optimal time, as collagen aids exercise recovery and muscle repair. Some athletes mix collagen protein right into their pre or post-workout shakes.

Diet and Lifestyle Factors That Impact Collagen Needs

Your ideal collagen dosage can fluctuate based on diet, activity levels, sun exposure, medications and health conditions. Here are some factors that may require higher collagen intake:

Inadequate Protein Intake: Getting sufficient protein from food or supplements is key for collagen production. Lack of amino acids like glycine and proline can hinder synthesis. Those who follow plant-based diets may need more collagen to meet protein needs.

High Sugar Diet: Excess sugar leads to the formation of advanced glycation end products (AGES) that damage and cross-link collagen fibers, making skin less elastic. Consuming collagen supplements can counteract these effects.

Too Much Sun Exposure: UV radiation from the sun degrades and breaks down collagen in the skin. Higher collagen doses may help restore protective dermal collagen.

Certain Medications: Some medications like diuretics, antibiotics and acne treatments can negatively impact collagen status. Check with your doctor about supplementing collagen.

Autoimmune Diseases: Conditions like lupus, rheumatoid arthritis and scleroderma attack collagen and the extracellular matrix. Extra collagen intake helps compensate for chronic inflammation and collagen destruction.

Athletes and Active Lifestyles: High-impact activities like running and weight lifting take a toll on joints, bones and connective tissues. 20-30 grams of collagen daily aids recovery and repairs wear and tear.

Pregnancy and Breastfeeding: Collagen is safe and beneficial during pregnancy and while breastfeeding. The demands of baby development deplete maternal collagen stores, so increased intake from supplements can help compensate.

Menopause: Declining estrogen after menopause accelerates collagen breakdown. Taking collagen supplements helps stimulate collagen production to counteract thinning skin, hair and bone loss.

Collagen Sources: Powders vs Pills

Collagen supplements are available in pill or powder form. Collagen powders are more popular and better absorbed, providing up to 20 grams of collagen per scoop.

Pills typically only contain 1-5 grams of collagen per capsule. You would need to take up to 20 pills daily to get an effective dosage for anti-aging benefits. Powders are also up to 5 times less expensive than pills.

Stick to reputable brands of collagen peptides or hydrolyzed collagen that source from grass-fed, pasture-raised or wild caught animals. Bovine sources like cow, beef or cattle are most common. Marine collagens from fish are also excellent options.

Avoid collagen pills or products containing “collogen” - this refers to undigested collagen fibers that offer no proven health benefits.

How Long Does It Take to See Results?

You can expect to see some initial benefits of increased skin hydration, nail growth and joint relief within 4-8 weeks of daily collagen use. But most women don’t see significant anti-aging effects until 3-6 months of consistent supplementation.

For rebuilding collagen stores in connective tissues, joints and bones, plan to take collagen supplements for at least 6 months to 1 year. The longer collagen is taken, the greater the results - skin, hair and nails will continue looking more youthful and renewed with sustained use.

Are There Any Side Effects or Dangers?

Medical studies confirm pure collagen protein from animal or fish sources is highly safe with no serious side effects. The most common issues are temporary digestive symptoms like mild nausea or bloating when first starting high collagen doses.

Rare allergic reactions are possible for those with shellfish allergies or sensitivities to certain animal proteins. Start with small doses and discontinue use if any hypersensitivity reactions develop.

Some collagen pills containing low-quality fillers or additives may cause stomach upset. Stick to reputable powder brands free of unnecessary ingredients. Women who are pregnant or breastfeeding should consult their doctor before taking new supplements.

How Collagen Supplements Keep Women Looking and Feeling Young

In summary, adding a daily collagen supplement containing 10-20 grams of pure collagen protein can visibly improve skin elasticity, hydration and dermal collagen density in as little as 4-8 weeks. Sustained use for at least 3-6 months provides structural support for joints, bones, muscles, hair and nails as collagen stores rebuild throughout the body.

Dosage should be adjusted based on age, diet, lifestyle and health factors. Loading up on collagen is especially important after age 40 and through menopause when collagen decline rapidly accelerates. Women with autoimmune conditions, active lifestyles or inadequate protein intake also require higher collagen intake from supplements to counteract depleted reserves.

So if you’re a woman looking to defy aging and maintain a youthful appearance and active lifestyle, make collagen supplements part of your daily regimen for beautiful skin, strong bones and healthy joints!


[1] Proksch, E., Segger, D., Degwert, J., Schunck, M., Zague, V., & Oesser, S. (2014). Oral supplementation of specific collagen peptides has beneficial effects on human skin physiology: a double-blind, placebo-controlled study. Skin pharmacology and physiology, 27(1), 47–55.

[2] Asserin, J., Lati, E., Shioya, T., & Prawitt, J. (2015). The effect of oral collagen peptide supplementation on skin moisture and the dermal collagen network: evidence from an ex vivo model and randomized, placebo-controlled clinical trials. Journal of cosmetic dermatology, 14(4), 291–301.

[3] Clifford, T., Ventress, M., Allerton, D. M., Stansfield, S., Tang, J. C., Fraser, W. D., Vanhoenacker, F., Kew, S., Domone, S., & Stevenson, E. J. (2019). The effects of collagen peptides on muscle damage, inflammation and bone turnover following exercise: a randomized, controlled trial. Amino acids, 51(4), 691-704.

[4] Elam, M. L., Johnson, S. A., Hooshmand, S., Feresin, R. G., Payton, M. E., Gu, J., . . . Arjmandi, B. H. (2015). A collagen supplement improves skin hydration, elasticity, roughness, and density: Results of a randomized, placebo-controlled, blind study. Journal of Cosmetic Dermatology, 14(1), 44-50. doi:10.1111/jocd.12119

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