Studies on hydrolysed collagen peptides for skin typically used about 2.5 to 10 grams a day, taken for at least 8–12 weeks. In practice that is roughly one scoop of most powders, or several capsules. Check the grams of collagen per daily serving, not per capsule. Keep expectations modest: independent evidence for visible skin benefits is mixed.
| Type of product | Typical daily amount in studies | Notes |
|---|---|---|
| Hydrolysed collagen peptides (skin) | About 2.5–10 g | Usually taken for 8–12 weeks or longer |
| Hydrolysed collagen (general protein) | Often around 10 g or more | Counts towards your daily protein, but is not a complete protein |
| Undenatured type II collagen | Milligrams, not grams | A different product that works differently; follow the label |
Format matters mostly because of dose: compare them in collagen powder vs capsules.
There is no good evidence that going well above the amounts used in studies brings extra skin benefit. Collagen is a protein, so very large amounts simply add to your protein intake. A balanced diet with enough protein, vitamin C (which your body needs to make collagen) and daily sunscreen does more for your skin than doubling a scoop.
No study shows a best time of day. Morning coffee, a smoothie or an evening tea all work; hydrolysed collagen dissolves in hot and cold drinks. What matters is taking it every day for at least two to three months before judging it.
Some industry-funded trials report better skin hydration and elasticity, but a 2025 meta-analysis found no clear benefit once those were set aside. Read our honest summary in do collagen supplements work? before you buy, and see best collagen supplements if you decide to try one.
Collagen is a food supplement, not a medicine. If you are pregnant or breastfeeding, have kidney disease or allergies, or take medication, ask your pharmacist or doctor first.
Best for A short-label powder
An unflavoured hydrolysed collagen powder with a short ingredient list.
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Best for A daily powder habit
Unflavoured collagen powder that dissolves into coffee or smoothies.
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Best for People who avoid bovine sources
Wild-caught fish collagen peptides for people who avoid bovine sources.
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Best for People who prefer not to use powder
Collagen tablets with vitamin C for people who prefer not to use powders.
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For most healthy adults, around 10 g is within the range used in studies. It is simply protein; if you have kidney problems or follow a protein-restricted diet, ask your doctor first.
Some skin studies used about 2.5 g a day of specific collagen peptides. Many powders give more per scoop; follow the label.
It depends on how much collagen each capsule contains. Divide the daily amount you are aiming for by the grams per capsule, and do not exceed the label’s recommended dose.
Studies usually measure results after 8–12 weeks of daily use. If you notice nothing after three months, it is reasonable to stop.