The recommended daily collagen intake varies based on individual needs and health goals, but typical safe and effective doses range from about 2.5 grams to 15 grams per day. For skin health, improvements have been seen with doses as low as 1.65 grams up to 10 grams daily, often after 4 to 12 weeks of supplementation. For joint and bone health, doses commonly range from 5 to 10 grams, while body composition benefits in older adults or overweight individuals have been observed with doses of 15 to 20 grams per day. An optimal absorbed dose can be around 8 grams (8,000 mg) daily. Collagen supplements are generally considered safe within these ranges and should ideally be complemented by adequate vitamin C intake to support collagen synthesis. In summary, a daily dose between 2.5 and 10 grams is typical for general skin, joint, and bone support, while higher doses up to 15-20 grams may be used for body composition or more intensive needs. Always consider personal health goals and dietary intake when determining the best dose.
