10 Things You Need to Know About Collagen

Collagen has become one of the most popular supplements for supporting skin, hair, joints, and overall wellness. If you’re thinking about adding collagen to your routine, one of the most common questions people ask is: how much collagen should you take per day to see results? Research suggests that 2.5 to 15 grams of collagen peptides daily is generally considered both safe and effective for supporting skin elasticity, joint comfort, and connective tissue health. The ideal amount depends on your health goals, lifestyle, and overall nutrition. What Is the Recommended Daily Dose of Collagen? There is currently no official Recommended Dietary Allowance (RDA) for collagen. However, multiple clinical studies suggest that 2.5–15 grams of hydrolyzed collagen peptides per day may support several areas of health. This range is commonly used in research studying collagen’s effects on: • Skin hydration and elasticity• Joint comfort and mobility• Hair and nail strength• Connective tissue support Hydrolyzed collagen peptides are typically used in supplements because they are broken down into smaller amino acid chains, which makes them easier for the body to digest and absorb. Enhanced Collagen provides hydrolyzed collagen peptides that can easily be mixed into coffee, smoothies, oatmeal, or other foods and beverages. What Is the Minimum Amount of Collagen Needed to See Benefits? Some research suggests that as little as 2.5 grams of collagen peptides per day may support improvements in skin hydration and elasticity. Higher doses—typically between 5 and 15 grams daily—are often used in studies focused on joint support, connective tissue health, and muscle recovery. Your optimal dose may vary depending on factors such as: • Age• Activity level• Diet and protein intake• Overall health goals Is There a Maximum Amount of Collagen You Can Take? At this time, no maximum upper intake level for collagen has been established. Most research studies evaluating collagen supplementation fall within the 2.5–15 gram daily range, which is widely considered safe for healthy adults. As with any supplement, it is recommended to follow the serving guidelines listed on the product label. How Long Does Collagen Take to Work? Collagen works gradually because it supports the structure of tissues throughout the body. Most clinical studies evaluating collagen supplementation track results over at least 8 weeks, which is typically the minimum amount of time needed to observe measurable changes in skin health or joint comfort. Some long-term studies evaluating bone health have followed participants for up to 12 months. Because collagen supports the body’s natural structural proteins, daily consistency is more important than the exact time of day you take it. Electrolytes + Enhanced Collagen combines collagen peptides with electrolyte hydration support, making it easy to incorporate collagen into daily wellness routines. Relax Enhanced Collagen combines collagen peptides with magnesium bisglycinate to support relaxation, recovery, and connective tissue health. Why Consistency Matters When Taking Collagen Collagen is the most abundant structural protein in the body and plays an essential role in supporting: • Skin elasticity• Joint structure• Tendons and ligaments• Hair and nail strength• Gut lining integrity Because the body constantly breaks down and rebuilds collagen, maintaining consistent daily intake may help support these structures over time. Lifestyle habits can also influence collagen production. Factors such as smoking, excessive sun exposure, poor sleep, and nutrient deficiencies may negatively affect the body’s ability to produce collagen naturally. The Bottom Line: How Much Collagen Should You Take Daily? Research suggests that 2.5 to 15 grams of collagen peptides per day may help support skin health, joint mobility, and connective tissue structure. While there is no official recommended daily allowance, consistent daily intake within this range is commonly used in clinical research. If your goal is to support skin elasticity, strengthen hair and nails, or maintain joint comfort, incorporating collagen into your daily routine may help support these wellness goals over time. Frequently Asked Questions About Collagen Dosage Can you take collagen every day? Yes. Collagen supplements are commonly taken daily because collagen turnover in the body happens gradually. Consistent intake may help support connective tissues over time. Is 10 grams of collagen per day enough? Yes. Many studies use 5–10 grams per day and report improvements in skin hydration, elasticity, and joint comfort. Can you take too much collagen? Collagen is generally well tolerated. Most research studies use 2.5–15 grams daily, and there is currently no established upper limit. When is the best time to take collagen? There is no single “best” time to take collagen. Many people add it to their morning coffee, smoothies, or post-workout drinks to make it part of their daily routine. References Choi FD, Sung CT, Juhasz ML, Mesinkovsk NA. Oral Collagen Supplementation: A Systematic Review of Dermatological Applications. J Drugs Dermatol. 2019. König D, Oesser S, Scharla S, Zdzieblik D, Gollhofer A. Specific Collagen Peptides Improve Bone Mineral Density and Bone Markers in Postmenopausal Women. Nutrients. 2018.

Collagen has become one of the most talked-about nutrients in the health, fitness, and beauty industries across the United States. Why? Because collagen is an essential protein. In fact, it is the most abundant protein in the human body, making up about 30% of total protein mass. Collagen is found in bones, connective tissues such as joints, ligaments, and cartilage, muscles, hair, skin, nails, and even blood vessels. While collagen is important for many reasons, its primary role is providing strength and structure. Think of collagen as the glue that holds your body together. Collagen peptides help give skin its elasticity, shape, and joint structure. This helps explain why there are many different types of collagen, with over 16 identified so far. When it comes to collagen supplements, the most commonly discussed types are Type 1 collagen, Type 2 collagen, and Type 3 collagen. Collagen supplements are available in several forms, including hydrolyzed collagen (collagen peptides powder, collagen powder, collagen capsules, or liquid collagen), gelatin, and undenatured collagen. Among these, hydrolyzed collagen peptides are generally the easiest for the body to absorb and use. Type 1 Collagen Where Is It Found? Type 1 collagen is found in hair, skin, and nails and is the most abundant type of collagen in the body, making up around 90%. It is also present in bones, where it accounts for roughly 40% of the bone matrix, as well as in ligaments. Sources of Type 1 collagen include marine collagen and bovine collagen. What Does It Do? Type 1 collagen plays a major role in skin elasticity, skin strength, and overall structural support. It contributes to the firmness and structure of the skin and may help reduce the appearance of wrinkles and loss of elasticity, including cellulite. Products with Type 1 Collagen Peptides If you’re looking to add more Type 1 collagen peptides to your routine, there are several options depending on your preferences. Our Enhanced Collagen provides Types 1 and 3 collagen sourced from grass-fed bovine, making it a solid everyday option for broad collagen support. For those looking for a variation, Relax Enhanced Collagen offers collagen support in a specialized format. Some functional blends combine collagen with hydration support, such as: Electrolytes + Enhanced Collagen – Zesty Lemon Berry Electrolytes + Enhanced Collagen – Wild Berry Electrolytes + Enhanced Collagen – Juicy Strawberry Peach  Type 2 Collagen Where Is It Found? Type 2 collagen is found in connective tissues such as joints, ligaments, and cartilage. Chicken is known to be particularly high in Type 2 collagen. What Does It Do? Type 2 collagen helps maintain the structure of cartilage and bones. As collagen naturally declines with age and environmental factors like UV exposure or smoking, connective tissues can weaken, which may contribute to joint discomfort and osteoarthritis. Type 3 Collagen Where Is It Found? Type 3 collagen is another abundant form found alongside Type 1 collagen fibers. It appears in reticular fibers throughout the body, including bones, muscles, organs, blood vessels, tendons, and connective tissues. What Does It Do? Type 3 collagen supports skin elasticity, circulation, healthy bone matrix, nail strength, and hair thickness. Together with Type 1 collagen, it plays a major role in skin structure and overall skin support. Many bovine-based collagen supplements contain both Type 1 and Type 3 collagen, including Enhanced Collagen and Relax Enhanced Collagen What Types of Collagen Do You Need? Now that you understand the different types of collagen, you may be wondering which collagen supplement is right for you. Start by choosing hydrolyzed collagen peptides for optimal absorption. Select your collagen based on your health goals: For beauty, bone, and joint support: Types 1 and 3.For joint and ligament support: Type 2 collagen from cartilage-based sources. Choose the format that fits your lifestyle, whether powder, capsules, or liquid. If you would like to supplement with all three types of collagen, that is perfectly acceptable. Collagen also provides 17 additional beneficial amino acids. Frequently Asked Questions About Collagen What are the main types of collagen? The most commonly supplemented types of collagen are Type 1, Type 2, and Type 3. Which type of collagen is best for skin? Type 1 collagen is the most abundant collagen in the skin and is commonly used to support skin elasticity and firmness. Which collagen is best for joints? Type 2 collagen is primarily found in cartilage and is often used to support joint structure and mobility. What is the best form of collagen to take? Hydrolyzed collagen peptides are generally considered the easiest form for the body to absorb and use. Can you take different types of collagen together? Yes. Many supplements combine Type 1 and Type 3 collagen, and Type 2 collagen can be taken separately for joint support.

Collagen supplements are generally considered safe at reasonable doses because collagen is a protein made of amino acids that naturally occur in the body. During pregnancy and breastfeeding, protein and amino acid needs increase, and collagen may help provide additional amino acids that support connective tissues, skin, joints, and overall wellness. However, individuals who are pregnant or breastfeeding should always consult a healthcare professional before starting any supplement. What Is Collagen? Collagen is the most abundant protein in the human body. It forms the structural foundation of many tissues, including: • Skin• Hair and nails• Bones• Cartilage• Tendons and ligaments• Blood vessels• Connective tissue throughout the body Collagen is primarily composed of the amino acids glycine, proline, and hydroxyproline, which help maintain the strength and structure of connective tissues. Research has explored collagen supplementation for several health-related areas, including: • Joint comfort• Skin elasticity and hydration• Osteoarthritis support• Nail strength• Connective tissue health New research is also exploring collagen’s potential role in supporting digestive health and connective tissue repair. Enhanced Collagen provides hydrolyzed collagen peptides that can easily be incorporated into daily routines. Why Protein Needs Increase During Pregnancy and Breastfeeding During pregnancy and breastfeeding, nutritional needs increase significantly due to the demands of fetal development and infant growth. Protein and amino acids play a critical role in supporting: • Fetal tissue growth• Placental development• Breast milk production• Maternal tissue repair Research shows that protein requirements increase during pregnancy, and insufficient intake may negatively affect both maternal and infant health. Because collagen provides amino acids, some individuals choose collagen supplements as an additional protein source. Is Collagen Safe During Pregnancy or Breastfeeding? Direct research on collagen supplementation during pregnancy or breastfeeding is limited because clinical trials involving pregnant individuals are generally restricted. However, collagen itself is a naturally occurring protein found in many animal foods, and the body is already familiar with processing its amino acids. Hydrolyzed collagen supplements are typically well tolerated and easily digested. When choosing a collagen supplement during pregnancy or breastfeeding, it may be helpful to consider the collagen source. For example: • Individuals with seafood allergies should avoid marine collagen• Bovine collagen or other non-marine sources may be preferable alternatives As with any supplement during pregnancy, discussing supplementation with a healthcare professional is recommended. How Collagen May Support the Body During Motherhood Because collagen provides structural amino acids, it may help support several areas that experience increased demand during pregnancy and postpartum recovery. These may include: • Skin elasticity• Connective tissue strength• Joint comfort• Hair and nail health• Overall protein intake Collagen peptides are also highly digestible, making them easy to incorporate into a balanced nutrition plan. How to Take Collagen During Pregnancy or Breastfeeding Collagen supplements are most commonly available in powder form and can be easily added to foods and beverages. Many people add collagen to: • Coffee• Smoothies• Oatmeal• Soups• Baked goods Enhanced Collagen dissolves easily in both hot and cold liquids, making it convenient to include in daily meals. Consistency is generally more important than timing when incorporating collagen into a wellness routine. Final Thoughts Pregnancy and breastfeeding increase the body’s need for protein and amino acids. Collagen supplements provide amino acids that support connective tissues, skin, joints, and overall structural health. While research directly studying collagen during pregnancy is limited, collagen is a naturally occurring protein that the body already uses and processes. For individuals seeking additional protein support during pregnancy or breastfeeding, collagen supplementation may be one option to consider as part of a balanced diet. However, because nutritional needs vary, consulting a healthcare professional before starting any supplement during pregnancy or breastfeeding is essential. Frequently Asked Questions About Collagen During Pregnancy Is collagen safe during pregnancy? Collagen is a protein made of amino acids naturally found in the body. While collagen supplements are generally considered safe at reasonable doses, individuals should consult a healthcare professional before using supplements during pregnancy. Can you take collagen while breastfeeding? Collagen provides amino acids that support connective tissues and overall protein intake. Some individuals choose collagen during breastfeeding, but it is important to discuss supplementation with a healthcare provider. Why might collagen be helpful during pregnancy? Collagen contains amino acids such as glycine and proline that support connective tissue health and overall protein intake during periods when nutritional needs increase. What type of collagen should you avoid during pregnancy? Individuals with fish or seafood allergies should avoid marine collagen and instead consider collagen sourced from bovine or other non-marine sources. References Silvipriya K. et al. Collagen: Animal sources and biomedical application. Journal of Applied Pharmaceutical Science, 2015. Sibilla S. et al. Effects of hydrolyzed collagen on skin properties. Open Nutraceuticals Journal, 2015. Elango R., Ball R.O. Protein and amino acid requirements during pregnancy. Advances in Nutrition, 2016. Choi FD. Oral collagen supplementation: dermatological applications. Journal of Drugs in Dermatology, 2019. Liu X. Dietary supplements for osteoarthritis: systematic review. British Journal of Sports Medicine, 2018. Ruff KJ. Eggshell membrane for osteoarthritis treatment. Clinical Rheumatology, 2009.