If you are thinking about adding collagen to your daily routine, you may be wondering: how much collagen should you actually take per day?
The short answer is that there is no single official daily requirement for collagen. However, research into hydrolysed collagen peptides commonly uses daily amounts ranging from 2.5g to 10g, depending on the product and the outcome being studied.
A daily serving of 10,000mg (10g) of collagen peptides sits at the upper end of this widely studied range, making it a simple and effective daily dose for whole-body support.
Rheal Marine Collagen and Bovine Collagen each provide 10,000mg of hydrolysed collagen peptides per serving, together with 100mg of vitamin C to support your body's normal collagen formation.
Let's take a closer look at how much collagen to take daily, why dose matters and how vitamin C helps your body make the most of your collagen routine.
What is collagen?
Collagen is the most abundant protein in the body. Think of it as part of the framework that gives structure and strength to your skin, bones, cartilage, tendons, ligaments and other connective tissues.
Your body naturally makes collagen using amino acids from dietary protein, alongside key nutrients including vitamin C. But collagen production gradually declines with age.
This isn't something which happens only in the later stages of life either. In fact, natural collagen production declines from as early as in our mid-20s. In addition to this, lifestyle factors such as UV exposure, smoking, poor nutrition and high alcohol intake can also affect collagen production.
Supplementing your diet with a collagen powder can provide a convenient source of amino acids, to help boost your own natural production and help mitgate the impact of declining levels as we age.
How much collagen should you take per day?
Studies have investigated a range of daily collagen peptide doses, most commonly between 2.5g and 10g per day. The right amount can depend on the collagen formulation, your goals and how consistently you take it.
For an easy, all-in-one daily routine, 10g (10,000mg) of hydrolysed collagen peptides is a well-established choice. This amount has been used in clinical research exploring areas such as skin hydration, collagen density, joint support and connective-tissue strength.
It is worth remembering that 10,000mg sounds much bigger than 10g, but they are exactly the same amount:
10,000mg = 10g
Always compare the amount of actual collagen peptides per serving, rather than relying on scoop size or front-of-pack claims. Different powders may use different serving sizes, so the nutrition and ingredient information tells you what you are really getting.
Why is 10,000mg of collagen peptides an effective dose?
1. It sits within the clinically studied range
A number of human trials and reviews have assessed hydrolysed collagen at daily doses up to 10g. While results vary according to the collagen source, peptide profile, study length and population, this body of research makes 10g a credible, evidence-informed daily amount.
2. It provides a meaningful amount of collagen protein
Collagen is rich in amino acids including glycine, proline and hydroxyproline. A 10g serving provides a substantial source of these collagen-specific building blocks as part of a balanced diet.
After digestion, collagen peptides are absorbed as amino acids and small peptides. The body then uses these nutrients according to its needs; they are not simply sent directly to one area. This is why it is more accurate to think of collagen peptides as nutritional support for the body's collagen network rather than a quick fix for a single concern.
3. One daily serving keeps things simple
The best routine is the one you can stick to. One 10g serving each day removes the need to calculate multiple smaller doses and makes collagen easy to add to a morning coffee, matcha, smoothie or other favourite drink.
Consistency matters more than perfect timing. Research usually assesses daily supplementation over several weeks or months, so collagen is best viewed as a long-term habit rather than an overnight solution.
Why take collagen with vitamin C?
Vitamin C is an essential cofactor in the body's normal collagen synthesis. It supports enzymes involved in hydroxylating the amino acids proline and lysine - steps that help newly made collagen form a stable structure. Put simply, collagen peptides provide useful building blocks, while vitamin C supports the biological process the body uses to form collagen.
This is why each serving of Rheal Collagen Peptides includes 100mg of vitamin C. That is 125% of the UK Nutrient Reference Value, providing a reliable amount alongside every collagen serving rather than leaving this important cofactor to chance.
Including 100mg of vitamin C helps to maximise the body's opportunity to utilise the collagen-building nutrients provided, because vitamin C contributes to normal collagen formation for the normal function of skin, bones and cartilage. It does not mean that ever-higher doses will produce ever-greater results, and people who already consume enough vitamin C may not gain an additional collagen benefit simply by taking more.
The advantage is a thoughtfully paired, convenient formula with the necessary cofactor built in.
Marine collagen or bovine collagen: which should you choose?
Both marine and bovine collagen can be effective sources of hydrolysed collagen peptides. Your choice will usually come down to dietary preference and the collagen types you want to prioritise.
Marine Collagen
Marine Collagen is sourced from wild-caught white fish and is naturally rich in Type I collagen - the most abundant collagen type in the human body and a major structural protein in skin, hair, nails, bones, tendons and ligaments.
Each serving of Rheal Marine Collagen contains:
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10,000mg hydrolysed marine collagen peptides
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100mg vitamin C
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No fillers or flavourings
Marine collagen is a great option for pescatarians and anyone who prefers a fish-derived source. It is not suitable for people with a fish allergy.
Bovine Collagen
Bovine Collagen is made with hydrolysed collagen from European grass-fed cattle. It provides Types I and III collagen, which are widely found within bones, joints and connective tissues.
Each serving contains:
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10,000mg hydrolysed bovine collagen peptides
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100mg vitamin C
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Types I and III collagen peptides
Bovine collagen is ideal for anyone looking for a versatile, whole-body collagen source. It is not suitable for vegetarians or vegans.
Whichever you choose, the most important things are an effective dose, a high-quality source and a routine you can follow consistently.
When is the best time to take collagen?
There is no proven “perfect” time to take collagen. Morning, afternoon or evening can all work - the best time is the one that fits naturally into your day.
Try adding a daily serving to:
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Morning coffee or matcha
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A smoothie or protein shake
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Water or juice
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Yoghurt or overnight oats
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A favourite hot or cold drink
Taking collagen with or without food is largely a matter of preference. What matters most is taking the recommended serving every day.
Can you take too much collagen?
More is not automatically better. Collagen supplements contribute to your overall protein intake, and taking above the recommended serving is unlikely to offer proportionally greater benefits.
Follow the instructions on your chosen product. If you are pregnant, breastfeeding, taking medication, managing a health condition or have a relevant food allergy, speak to a qualified healthcare professional before starting a new supplement.
Collagen should complement (not replace) a varied diet containing adequate protein, fruit, vegetables and other essential nutrients.
The takeaway: aim for 10,000mg collagen peptides daily
10,000mg (10g) of hydrolysed collagen peptides is an effective, clinically studied daily amount that provides a meaningful source of collagen peptides in one simple serving.
Pairing that dose with 100mg of vitamin C supports normal collagen formation and helps your body make the most of the collagen-building nutrients in your routine.
Choose Marine Collagen for Type I collagen from wild-caught white fish, or Bovine Collagen for Types I and III collagen from European grass-fed cattle. One serving. Every day. Simple.
Frequently asked questions
Is 10,000mg of collagen a day enough?
Yes. Ten thousand milligrams is the same as 10g, an amount at the upper end of the commonly studied daily range for hydrolysed collagen peptides. It provides a meaningful daily serving without the need for multiple doses.
How long does collagen take to work?
Collagen is not an instant fix. Studies typically assess outcomes after consistent daily use for several weeks, often eight to twelve weeks or longer. Individual experiences vary, so make collagen part of a steady routine and give it time.
Should I take collagen every day?
Daily use is the simplest way to match the consistent supplementation schedules used in most collagen research.
Do I need vitamin C with collagen?
Vitamin C is required for normal collagen synthesis. You can obtain it from foods such as berries, citrus fruit, peppers and broccoli, but choosing collagen with vitamin C included ensures the cofactor is present in every serving.
Can I take marine and bovine collagen together?
They can be taken together, but you do not need to double your total daily dose simply because they come from different sources. Consider your dietary preferences, allergies and goals.
References
Bolke, L., Schlippe, G., Gerß, J. and Voss, W. (2019) ‘A collagen supplement improves skin hydration, elasticity, roughness, and density: Results of a randomized, placebo-controlled, blind study’, Nutrients, 11(10), 2494. https://doi.org/10.3390/nu11102494
de Miranda, R.B., Weimer, P. and Rossi, R.C. (2021) ‘Effects of hydrolyzed collagen supplementation on skin aging: A systematic review and meta-analysis’, International Journal of Dermatology, 60(12), pp. 1449–1461. https://doi.org/10.1111/ijd.15518
de Paz-Lugo, P., Lupiáñez, J.A. and Meléndez-Hevia, E. (2018) ‘High glycine concentration increases collagen synthesis by articular chondrocytes in vitro: Acute glycine deficiency could be an important cause of osteoarthritis’, Amino Acids, 50(10), pp. 1357–1365. https://doi.org/10.1007/s00726-018-2611-x
Pullar, J.M., Carr, A.C. and Vissers, M.C.M. (2017) ‘The roles of vitamin C in skin health’, Nutrients, 9(8), 866. https://doi.org/10.3390/nu9080866
Sibilla, S., Godfrey, M., Brewer, S., Budh-Raja, A. and Genovese, L. (2015) ‘An overview of the beneficial effects of hydrolysed collagen intake on joint and bone health and on skin ageing’, Journal of Aging Research & Clinical Practice, 4(1), pp. 10–17. https://doi.org/10.14283/jarcp.2015.108
Zdzieblik, D., Oesser, S., Gollhofer, A. and König, D. (2017) ‘Improvement of activity-related knee joint discomfort following supplementation of specific collagen peptides’, Applied Physiology, Nutrition, and Metabolism, 42(6), pp. 588–595. https://doi.org/10.1139/apnm-2016-0390
Zdzieblik, D., Oesser, S., Baumstark, M.W., Gollhofer, A. and König, D. (2015) ‘Collagen peptide supplementation in combination with resistance training improves body composition and increases muscle strength in elderly sarcopenic men: A randomised controlled trial’, British Journal of Nutrition, 114(8), pp. 1237–1245. https://doi.org/10.1017/S0007114515002810
