How Much Collagen Should You Take a Day?

Marine collagen is a science-backed beauty supplement benefiting skin, hair and nails. An easy on-the-go formula, collagen dosage can be tailored for any ingestible beauty regimens at any age. Discover your ideal dose and see results fast.

What is Collagen?

Deep within the dermis, collagen is the naturally produced protein responsible for the structure of skin, hair and nails. But from our mid-twenties, collagen production begins to decline. Fine lines develop into wrinkles, skin loses its elasticity and hair and nails become weak and brittle.¹

By supplementing the body with essential peptides and amino acids, Natural Marine Collagen delivers a bioavailable collagen type 1 and 3 to stimulate fresh collagen production. Skin’s youthful qualities are restored, and a healthy environment for nail and hair growth is created.²

In this way, marine collagen benefits skin, hair and nail concerns – while being easy and effective to adopt. Here’s how to create a personalised collagen supplement routine and find out how much collagen per day suits you best.

How much collagen should I take per day?

Marine collagen recommended dosage depends on age and the severity of skin, hair and nail concerns. Collagen dosage varies between 3 and 9 grams per day – or one to three Vida Glow Natural Marine Collagen Sachets.³

In an independent double-blind, placebo-controlled trial, subjects supplemented 2.5g of Vida Glow’s Natural Marine Collagen (less than one sachet) and experienced increased skin firmness and saw a significant improvement crow’s feet wrinkles, within 12 weeks.⁴

In a second double-blind randomised, placebo-controlled trial, subjects experienced an increase in skin firmness and a reduction of crow’s feet wrinkles after supplementing with a higher dose of 5g of hydrolysed marine collagen for 8 weeks. ⁵

Tangible results are clinically proven in 12 weeks with one serving of Vida Glow Natural Marine Collagen – and increased supplementation can even achieve significant improvements in as soon as 8 weeks.

What collagen choice is right for me?

Natural Marine Collagen is for those newer to collagen consumption or just starting to see early signs of ageing. 1 - 3 sachets per day can be consumed based on your individual concerns.

Liquid Collagen is for the busy, time-poor consumer who wants an easy and efficient collagen routine. Double the dose of Natural Marine Collagen and can be consumed straight from the sachet, on-the-go.

Pro Collagen+ is a powerful anti-aging ingestible complex harnessing tripeptide collagen for increased bioavailability and faster results. Targeting deeper lines and wrinkles, skin hydration and elasticity for those more mature ageing concerns across skin. It is our most superior collagen complex for those experiencing advanced signs of ageing, including deep lines and wrinkles.

How much collagen a day for skin?

How much collagen per day for skin concerns is determined by your skin and desired speed of results. Supplements for skin health can support skin hydration and the plumping of fine lines are the first results to be seen. So as part of a bidirectional skincare routine, one daily serve is sufficient to enhance skin’s glow.2

If skin is losing its bounce and resting wrinkles around the eyes and lips are deepening, improve elasticity and smooth wrinkles sooner by increasing collagen dosage to two daily serves.⁷

For firm skin fast, collagen supplementation can be increased to three daily serves. Split doses throughout the day (morning, midday and evening) for maximum absorption in the body.

How much collagen a day for hair?

Collagen powder assists hair growth and thickness by caring for the scalp. To hydrate and nourish the scalp, take one serve of collagen for daily hair maintenance. For an intensive strengthening ingestible hair treatment, increase collagen dosage to two or three daily serves.

Can you take too much collagen?

There is no clinical evidence to demonstrate heightened or faster benefits can be achieved by supplementing beyond 10g of marine collagen per day. So why waste your collagen? Reserve your marine collagen to three serves as the maximum dose of collagen per day. And practice patience.

How long does it take for collagen to work?

Clinical trials of Vida Glow’s hydrolysed Natural Marine Collagen show long-term skin benefits with consistent, daily supplementation. After 8 to 12 weeks, marine collagen is proven to increase skin firmness and elasticity and reduce the appearance of fine lines and wrinkles. The fast growth of nails and baby hairs are also some of the first anecdotal benefits to be seen from collagen supplementation.

Whether you’re aiming to maintain healthy skin or support hair strength, the right collagen intake can make a difference. To learn more about marine collagen, read our collagen articles.

Sources

1. Proksch, Ehrhardt, et al. “Oral Supplementation of Specific Collagen Peptides Has Beneficial Effects on Human Skin Physiology: A Double-Blind, Placebo-Controlled Study.” Skin Pharmacology and Physiology, vol. 27, no. 1, 2014, pp. 47–55. https://doi.org/10.1159/000351376.

2. Zague, Viviane. “A New View Concerning the Effects of Collagen Hydrolysate Intake on Skin Properties.” Archives of Dermatological Research, vol. 300, no. 9, 2008, pp. 479–483. https://doi.org/10.1007/s00403-008-0888-4.

3. Schunck, Michael, et al. “Dietary Supplementation with Specific Collagen Peptides Has a Body Mass Index–Dependent Beneficial Effect on Cellulite Morphology.” Journal of Medicinal Food, vol. 18, no. 12, 2015, pp. 1340–1348. https://doi.org/10.1089/jmf.2015.0022.

4. Borumand, Maryam, and Sara Sibilla. "Daily Consumption of the Collagen Supplement Pure Gold Collagen® Reduces Visible Signs of Aging." Clinical Interventions in Aging, vol. 9, 2014, pp. 1747–1758. https://doi.org/10.2147/CIA.S65939.

5. Kim, Do-Un, et al. "Oral Intake of Low-Molecular-Weight Collagen Peptide Improves Hydration, Elasticity, and Wrinkling in Human Skin: A Randomized, Double-Blind, Placebo-Controlled Study." Nutrients, vol. 10, no. 7, 2018, p. 826. https://doi.org/10.3390/nu10070826.

6. Huang, Catherine K., and Timothy A. Miller. “The Truth About Over-the-Counter Topical Anti-Aging Products: A Comprehensive Review.” Aesthetic Surgery Journal, vol. 27, no. 4, 2007, pp. 402–412. https://doi.org/10.1016/j.asj.2007.05.005

7. Bolke, Liane, et al. “A Collagen Supplement Improves Skin Hydration, Elasticity, Roughness, and Density: Results of a Randomized, Placebo-Controlled, Blind Study.” Nutrients, vol. 11, no. 10, 2019, p. 2494. https://doi.org/10.3390/nu11102494.

8. König, Daniel, et al. “Specific Collagen Peptides Improve Bone Mineral Density and Bone Markers in Postmenopausal Women—A Randomized Controlled Study.” Nutrients, vol. 10, no. 1, 2018, p. 97. https://doi.org/10.3390/nu10010097.