Collagen is a type of protein found naturally in many areas of the body, such as the skin, muscles, joints, bones, and intestines. It is essential for maintaining healthy skin elasticity and dermal collagen density. Studies have shown that consuming between 2.5 and 15 grams of collagen a day can provide numerous health benefits. Most collagen supplements come with a suggested daily dose printed on the package.
Powdered supplement packs often suggest taking 1 to 2 scoops a day, while a pill or gummy supplement may recommend 1 to 2 pieces. For healthy adults, at least 1 gram of protein per kilogram of body weight per day is needed to maintain muscle mass. In a small human study, men who took collagen daily while participating in an exercise program gained more muscle mass than those who only did the exercise program. This suggests that taking collagen supplements can help maximize the benefits of an exercise program.
Many people believe that the body can better break down proteins, such as collagen, when taken on an empty stomach. Therefore, it is recommended to take a collagen supplement first thing in the morning before breakfast.