How much collagen should I take per day?

Most clinical studies use between 2.5 and 15 grams of hydrolyzed collagen daily, depending on the desired benefit. For skin health, 2.5–5 grams is often sufficient, while joint support typically requires 8–10 grams. Athletes may use up to 15 grams daily for recovery and connective tissue support.

How long does collagen take to work?

Skin improvements such as better hydration and elasticity are usually noticeable after 8–12 weeks of consistent use. Joint-related benefits generally take longer, often requiring 3–6 months before meaningful improvements are observed.

What is the best time to take collagen?

There is no single best time to take collagen. Consistency is more important than timing. However, some research suggests taking collagen with vitamin C about 30–60 minutes before exercise may help support tendon and connective tissue health.

Is marine collagen better than bovine collagen?

Marine collagen is absorbed quickly and is often preferred for skin-focused benefits due to its smaller peptide size. Bovine collagen contains Types I and III collagen and is generally considered a more versatile option for supporting skin, joints, gut health, and overall wellness.

Can vegans take collagen supplements?

Traditional collagen supplements are derived from animal sources and are not vegan. However, plant-based collagen boosters are available and typically contain nutrients such as vitamin C, silica, zinc, and amino acids that help support the body’s natural collagen production.

Are collagen supplements safe?

Yes, collagen supplements are generally considered safe for most healthy adults when taken as directed. Side effects are uncommon and usually mild. Individuals with fish allergies should avoid marine collagen, and anyone with kidney disease should consult a healthcare professional before use.

What is the best collagen supplement for women over 50?

Women over 50 often benefit from collagen formulas containing Types I and III collagen along with vitamin C and hyaluronic acid. These ingredients may help support skin elasticity, hydration, and overall healthy aging during and after menopause.

Can men take collagen supplements?

Absolutely. Collagen can benefit men by supporting joint comfort, muscle recovery, skin firmness, and connective tissue health. Active men often use hydrolyzed collagen alongside vitamin C as part of their wellness routine.

What collagen type is best for joints?

Type II collagen is the most researched form for joint and cartilage support. Both undenatured Type II collagen (UC-II) and hydrolyzed collagen have been studied for their potential benefits in promoting joint comfort and mobility.

Does collagen powder dissolve in hot drinks?

Yes. Hydrolyzed collagen peptides are heat-stable and typically dissolve easily in hot beverages such as coffee, tea, or soup. Most unflavored bovine collagen powders blend smoothly without significantly affecting taste.

Is grass-fed collagen better than regular bovine collagen?

Grass-fed collagen is often preferred because it may come from animals raised with fewer antibiotics and hormones. While sourcing standards may differ, the effectiveness of collagen peptides is generally similar when comparing high-quality, properly tested products.

Can I take collagen with other supplements?

Yes. Collagen is commonly paired with vitamin C, hyaluronic acid, biotin, and zinc, which may help support collagen production and overall skin, hair, and joint health. If you take prescription medications or have a medical condition, consult your healthcare provider before adding new supplements.

Jacqueline Abbruzzese (Leonti), MS, RDN, CSP, LD Registered Dietitian

Education

Jacqueline holds a Bachelor of Science degree and a Master of Science degree in Nutrition and Dietetics from Ohio State University, where she also completed her Dietetics Internship. She also holds a clinical speciality certification in pediatric nutrition.

Experience

With over 10 years of experience in the nutrition space and 6 years of experience as a registered dietitian, Jacqueline specializes in nutrition informatics, food service management, pediatric nutrition, and acute adult nutrition. She has worked with clients managing a wide range of health conditions, including heart disease, obesity, hypertension, cerebral palsy, and complex genetic conditions such as SMA.

Experience

Nutrition informaticist at Morrison healthcare
Clinical Dietitian at nationwide childrens
Medical safety analyst at Abbott nutrition
Registered Dietetic technician at WIC

Outside of work, she enjoys cooking, reading, sports such as running and volleyball, traveling to new destinations, and spending quality time with family and friends.