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How Much Collagen Should You Take Per Day?

By Rachel Link, RD, MS

December 20, 2024

We know that collagen is a superstar supplement that’s gaining popularity because of its long list of health benefits. It’s used to generally support healthy skin, hair and nails, joint function and gut health, but there is one common question regarding collagen protein: “How much collagen per day should I be taking?”

Although the answer to this question depends on the person and there’s no “one size fits all” serving recommendation for collagen, Ancient Nutrition offers plenty of collagen-based options. With your personal needs in mind, you can choose a product that supports your specific wellness goals.

Of course, as always, you should consult with your healthcare professional prior to starting any new dietary or lifestyle regimen, including collagen supplementation. Also, you should always read and follow product label directions.

How much collagen to take per day?

Collagen is a type of protein that’s found naturally throughout the body. With age, our collagen production begins to naturally slow down, which can increase normal signs of aging, particularly in areas such as the joints and skin.

In addition to an overall healthy diet and lifestyle, a collagen supplement is a convenient and effective way to help give the body the building blocks to make its own collagen, often resulting in helping to generally slow down the normal signs of aging.

So how much collagen should you take per day? Collagen serving sizes will range from 1.5 grams (for capsules) to 20 grams (for collagen powder), depending on the form and type of product. The recommended serving size for Ancient Nutrition's Multi Collagen Protein powders is one scoop, which is 10.2 grams. You can also double it for a 20 gram serving.

This amount of collagen can be added to a beverage, like water, coffee or a smoothie. You can also add it to collagen recipes, like pancakes or oatmeal.

For Ancient Nutrition's fermented Multi Collagen Capsules, the suggested serving size is three capsules, which is 1.5 grams of a multi collagen complex and 550 milligrams of our organic fermented botanical blend.

When it comes to figuring how much collagen to take, simply stick to the recommended serving. You can take collagen any time during the day, but consistency is key. Try to work it into your wellness regimen.

Results from collagen supplementation

If you want to reap the rewards of Ancient Nutrition's Multi Collagen Protein formula — the only collagen product with a collagen ingredient and a probiotic ingredient backed by multiple human clinical trials — you ideally take the supplement every day.

These are the kind of results that our Multi Collagen Protein powder can deliver if you take it regularly:

• Improves the appearance of crow's feet after 28 days and skin tone after 8 weeks

• Reduces knee stiffness in a week

• Reduces exercise-induced stiffness and discomfort

• Promotes healthy hair thickness and growth while reducing hair breakage

• Improves exercise recovery by 53 percent

• Rapidly reduces joint discomfort in 7 days Improves stiffness and knee function at 30 days 

In addition, to maximize the benefits of your collagen supplement, eat a nutrient-dense diet that’s high in collagen-boosting foods, like leafy greens, berries, citrus fruits, garlic and fermented foods.

Best collagen supplements

At Ancient Nutrition, there are several forms of collagen supplements, each with unique flavors and ingredients. The amount of collagen in each form also varies, so here’s a rundown of each type of collagen supplement we offer:

Multi Collagen Protein Powder

Mentioned above, our new version of our Multi Collagen Protein Powder features 10 types of collagen from four different food sources. Our Multi Collagen Protein powder comes in several flavors, including pure, vanilla, chocolate, strawberry lemonade, cold brew and cucumber lime. One scoop contains 10.2 grams of collagen.

Its upgraded formulation is powered by a clinically studied fermented eggshell membrane collagen, which is a first-of-its-kind that results in smaller collagen peptides for faster, easier and more beneficial absorption.

There's also Multi Collagen Protein Capsules as an option, and they are powdered by a fermentation process that maximizes collagen support within the body.

Multi Collagen Advanced

This premium supplement line called Multi Collagen Advanced features products aimed to help one lose weight and fat, gain muscle and strength, and rapidly hydrate and promote healthy detoxification. It includes Multi Collagen Advanced Lean powder, Lean capsules, Muscle capsules, Detox powder and Hydrate powder (lemon lime or mixed berry flavor)

Each Multi Collagen Advanced formula is packed with 10 types of collagen from 10 food-based sources, including six premium grass-fed organs as well as a unique, clinically studied blend of superfood ingredients.

Beauty & Functional Collagen

Ancient Nutrition offers a variety of collagen products that are designed specifically to support healthy sleep, skin health and joint health.

Multi Collagen Protein Beauty Within (guava passionfruit flavor) is a powder that was formulated to amplify your daily beauty ritual. One scoop contains 10.3 grams of our multi collagen beauty complex.

Multi Collagen Protein Brain Boost (vanilla flavor) is a collagen powder with brain-boosting botanicals. Manage stress, clear your mind and stay focused. One scoop contains 10.3 grams of collagen. There's also Multi Collagen Brain Boost capsules.

Multi Collagen Protein Joint + Tissue (vanilla flavor) is also available. It includes joint-supporting superfood ingredients like organic fermented turmeric and ginger. If you prefer capsules over using collagen powder, try hydrolyzed Multi Collagen Peptides Capsules Joint & Mobility.

Multi Collagen Protein Beauty + Sleep Support powder (vanilla chia flavor) includes beauty and sleep-supporting superfood ingredients. One scoop contains 10.3 grams of collagen. Multi Collagen Protein Beauty + Sleep Capsules contain 2 grams of multi collagen complex, 875 milligrams of beauty and sleep blend ingredients including ashwagandha and pomegranate fruit, and 266 milligrams of magnesium.

Multi Collagen Protein Gut Restore (lemon ginger flavor) is a powder that contains 1 billion CFU* (*at time of manufacture) of soil-based organism (SBO) probiotics and 13.7 grams of the Multi Collagen Gut Restore blend. There's also Multi Collagen Gut Restore capsules.

Collagen Peptides Powder

Ancient Nutrition's Collagen Peptides products are made from two sources: clinically studied fermented eggshell membrane collagen, along with bovine collagen. The unflavored formula provides 18 grams of protein per 2 scoop serving (20 grams of collagen). Collagen Peptides are also available in vanilla flavor. There's also now a vegetarian collagen version. 

There's also tablets as an option, as well as vegetarian collagen tablets.

Can you have too much collagen?

We always recommend that you stick to the serving size on a product label. Ancient Nutrition's Multi Collagen Protein supplements are made from real food ingredients and without artificial additives or other questionable ingredients.

That being said, consuming too much of anything is not a good idea, so take what’s suggested on the product label and use as directed for the best results.