By Estefania Jover

How much collagen should you take?

We decide to start taking collagen, but how much should we consume daily? With some brands claiming "less is more" and others promoting very high doses for greater effectiveness, it's hard to know how much collagen we really need to take.

To answer this question, it's important to understand the scientific evidence. Double-blind, placebo-controlled studies are the most reliable and respected in the scientific community. This type of study includes a control group (receiving a placebo) and one or several treatment groups. It is "double-blind" because to eliminate any bias, both the doctors and the participants do not know who is receiving the treatment and who is receiving the placebo.

So, what do these studies tell us about the recommended daily doses of collagen?

  1. Benefits are found with relatively low doses, for example from 600mg daily

A double-blind, placebo-controlled study of 112 women aged between 39 and 59 years who were assigned a placebo or a commercial product containing 300mg of hydrolyzed collagen (taken twice a day for 12 weeks) was effective in reducing wrinkles. The study found that the group that took the commercial product significantly outperformed the placebo in wrinkles and facial lines, with an improvement percentage of 8.35%. The women participating in the study refrained from using topical skin products during the study period.

Below is a photo of one of the study participants, a 47-year-old, before and after treatment, showing a reduction in facial lines and wrinkles, as well as brighter skin.

  1. After ensuring a minimum, higher doses do not confer additional benefits

A double-blind, placebo-controlled study of 69 women aged between 35 and 55 randomly assigned participants to 3 groups: 23 women received a daily dose of 2.5g of hydrolyzed collagen, 23 women received a daily dose of 5g of hydrolyzed collagen, and lastly, 23 women in the control group received a placebo. After 8 weeks, the two treatment groups increased skin elasticity by 7% compared to the placebo group. However, there was no difference between those who took 2.5g and 5g daily.


Clearly, there are various scientific studies on collagen, and these differ in the treatment doses provided to participants. As mentioned at the beginning, when evaluating scientific evidence, double-blind, placebo-controlled studies (like those cited in this blog) are the most reliable.

Youthbites is a data-driven company that creates products grounded in scientific research. Our approach to determining the dosages of ingredients in our formulations is guided by a philosophy of minimalism—using the fewest ingredients necessary without compromising on efficacy.

The two studies cited in this blog:

Schwartz, S. R., K. A. Hammon, A. Gafner, A. Dahl, N. Guttman, M. Fong, and A. G. Schauss. Novel Hydrolyzed Chicken Sternal Cartilage Extract Improves Facial Epidermis and Connective Tissue in Healthy Adult Females: A Randomized, Double-Blind, Placebo-Controlled Trial Altern Ther Health Med 25, no. 5 (September 2019): 12–29.

Proksch, E., D. Segger, J. Degwert, M. Schunck, V. Zague, and S. Oesser. Oral Supplementation of Specific Collagen Peptides Has Beneficial Effects on Human Skin Physiology: A Double-Blind, Placebo-Controlled Study Skin Pharmacology and Physiology 27, no. 1 (2014): 47–55.


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