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How much collagen should I take?

Science tells us that we need to take up to 10g of collagen peptides per day to gain maximum benefits.

Collagen researchers have used between 2.5g and 10g of daily collagen in their investigations and have found positive effects at these levels. Positive effects on skin elasticity were found at 2.5 and 5g daily (e.g. Proksch et al., 2013). However, research investigating reduced joint pain and reduced erosion of joints (osteoarthritis), found positive effects for those taking 10g of daily collagen (e.g.  Benito-Ruiz, 2009; Juher and Pérez, 2015). Studies showing improved bone density and bone markers in post-menopausal women used 5g of daily collagen (e.g. Argyrou et al., 2020; König et al., 2018). However, many of the women participating in this research also took calcium and vitamin D, so it is difficult to know if only 5g per day of collagen would provide the same positive effects on bone health.

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