Is More Collagen Better? Why 10g Per Day is the Sweet Spot
Collagen has taken the health and beauty world by storm, promising benefits for skin, joints, hair, nails, and even gut health. But with so many collagen products on the market, you might be wondering: Is more collagen better? Should you take 15g, 20g, or even more per day?
The truth is, more isn’t always better. In fact, 10 grams per day is considered the optimal amount for maximum benefits without potential downsides. Here’s why excess collagen (15g or more) may not be ideal for everyone.
1. Your Body Can Only Use So Much Collagen
While collagen supplements work by stimulating the body’s natural collagen production, there is a limit to how much your body can use effectively. Studies suggest that 10g per day is enough to provide visible improvements in skin hydration, joint function, and gut health.
Taking more than 10g per day may not necessarily increase these benefits—instead, your body might simply break down and excrete the excess amino acids without using them for tissue repair.
Collagen is a unique protein because it contains high levels of glycine, proline, and hydroxyproline, but it lacks some essential amino acids like tryptophan.
If collagen replaces other protein sources (like meat, eggs, or plant-based proteins), you may experience an amino acid imbalance over time. This could lead to muscle loss, slower metabolism, or reduced neurotransmitter production, affecting mood and energy levels.
Some people experience bloating, gas, or an upset stomach when consuming high doses of collagen. This is especially true if collagen intake exceeds 12-15g per day, as the body may struggle to digest and absorb it efficiently.
If you’ve ever taken a large dose of collagen and felt bloated, this might be why!
Certain types of collagen, especially marine collagen, contain higher calcium levels. Taking excessive amounts could, in rare cases, lead to mild hypercalcemia (too much calcium in the blood). This can cause fatigue, nausea, and kidney strain.
While this isn’t a common issue, it’s another reason to stick to the recommended 10g daily dose.
Collagen doesn’t work in isolation—it needs Vitamin C, zinc, and copper to be fully utilised. If you’re not consuming enough of these key cofactors, your body may not be able to use the extra collagen efficiently, meaning anything beyond 10g might be wasted.
To get the most out of your collagen, it’s best to take it with a well-balanced diet rich in vitamins and minerals rather than just increasing the dose.
When it comes to collagen, quality and consistency matter more than quantity. Taking 10g per day is the sweet spot, giving you all the benefits of collagen without the risks of digestive discomfort, imbalanced amino acids, or wasted supplementation.
📌 Best Practice: If you want to maximise results, make sure to:
Take collagen with Vitamin C to boost absorption.
Eat a variety of protein sources to balance amino acids.
Be consistent! Collagen works best when taken daily.
Bottom Line: More collagen isn’t always better—but the right amount, taken consistently, can do wonders for your skin, joints, and overall health. Stick to 10g daily, and let your body do the rest!
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