Can You Take Too Much Collagen?
Reviewed by Jaimee Gooley, R.D.
Written by Hannah Marchese
Collagen is one of the best supplements you can take for both your beauty and your health. It works to solve issues internally and externally, which not many supplements can do. Collagen supplements can address a range of issues, from lack of glow to joint pain and improvement of skin elasticity.
Our collagen production slows down as we age, and, unfortunately, this can lead to quite a few heath issues. Collagen is the most abundant protein in the human body, meaning it's important for many functions involving your skin, connective tissues, and bones. Production decreases by around 1% each year once we reach our 20's.
That's where collagen supplements come in. They are available in several varieties, such as collagen powder, collagen protein, hydrolyzed collagen, collagen peptides, and a few others. They can come as pills or powder, the latter of which is the most popular. The type of collagen you take doesn't matter so much, as long as it's a clean product with no additives.
Collagen is derived from animals, and its sources are bovine, chicken, porcine, and marine. Since it is made from animal products, it is not vegan. However, marine collagen is pescatarian-friendly.
With all the available options for collagen supplements, and all the possible benefits, you might be wondering how much you need to take for the supplement to work. You might also be wondering: can you take too much collagen? Read on to find out how much you should take daily, and what could happen if you take too much.
How many grams of collagen should I take per day?
Depending on the supplement you get, you should be taking around 12-15 grams of collagen each day in order to start seeing results. It's important to note that every supplement is different, and you should go by the recommended dose on whichever product you are taking.
If you want to see results, you should take the recommended dose daily for a few weeks. Our bodies are all different, though, and it could take you more or less time than this to start seeing results.
The visible effects of collagen you might see are skin hydration, increased muscle mass, lessening of fine lines, and strengthened hair and nails. Internally, you may have improved gut health, strengthened connective tissues, relief from achy joints, and strengthened bones.
The health benefits you receive depend on the amount of collagen you take, and how consistent you are with taking it. It also depends on your individual body and how well it responds to the supplement.
There are a few ways you can take collagen. You can take your powder and blend it into a smoothie, or let it dissolve in hot or cold liquids like coffee or water. You can also make a homemade bone broth, which is packed full of collagen already.
What happens if you have too much collagen?
The simple answer: probably nothing. If you have a little more than the recommended dose, it isn't going to hurt you. Still, as with all things, moderation is key. If you'd like to take more than the recommended daily dose of collagen, talk to your doctor about how much collagen is right for you.
Collagen is different than many supplements because we already produce collagen naturally on our own. It's not something foreign that our bodies don't know what to do with.
Collagen is naturally occurring within our bodies and is not harmful to us. It's formed through chains of amino acids such as glycine and proline, which are considered essential. Amino acids act as building blocks for our body. Again, all of these things are already created by our bodies. It's possible your body might be sensitive to collagen, as it could be with any dietary supplement. The worst any person will likely experience is an upset stomach. There are so many benefits of collagen, and it is one of the safest supplements to try.
How much collagen should you take each day?
As we previously mentioned, 12-15 grams is the typical dose of collagen you should be taking each day. This is simply a guideline and what most collagen supplements recommend. Your collagen intake should, ultimately, be decided based on your personal health issues and your specific body type. For example, someone who is simply taking collagen to get more of a glow in their skin would likely be fine sticking with the recommended dose. On the other hand, someone with weak joints or bones would most likely see better results with a higher dose.
The thing to remember is that 12-15 grams is simply a recommendation of how much you should start taking. Everyone has a different body, and 12 grams may not be enough to see results or feel relief internally. Generally speaking, the recommended amount will be suitable for most people. The real answer to how much collagen you should take each day is that it depends on the person. There is a specific amount you should be taking based on your specific goals, not everyone else's. You may simply have to go through some trial and error before you know what that amount is.
What are the side effects of taking collagen?
In some cases, people have reported allergic reactions from common food allergens present in collagen supplements, although these reactions were not in response to the collagen itself. It's very rare to experience side effects from taking collagen, but occasionally, collagen can cause feelings of fullness, heartburn, or a bad aftertaste. Still, collagen supplements are safe for the majority of people.
Always look for products that are non-gmo, organic, wild-caught, or grass-fed. That way, you can ensure you are getting a clean product with no possible contamination. Just as you would want to eat food that is high-quality, you should want the same for your supplements. It's important to read the label of your product and check if there's any additives like sugar. Oftentimes you can find this in flavored supplements.
If you are looking for a product that is clean, with no additives, and is easy for grab and go, you should try our Kalumi BEAUTYfood bars. They are packed with ingredients that help promote natural collagen production, such as premium marine collagen, vitamin-A (found in sweet potatoes), and quality fats. They also contain 11-13 grams of protein and slow-releasing complex carbs. Whether you want a beauty boost, help with building lean muscle, strengthening your body from the inside out, or just a super clean snack, our bars have you covered.
These statements have not been evaluated by the Food and Drug Administration.