Most women ask me this after they start noticing changes in their skin, hair, or joints: "How much collagen should I take every day?" The truth is, it depends on the collagen benefits you're hoping for. But here's what I've discovered during my 11 years of drinking collagen daily: you don't need a mega-dose to get results. What you need is your daily dose and consistency.
As collagen production naturally declines after age 25[1]—showing up as fine lines, joint stiffness, and thinner hair—the right daily dose can make all the difference. So what's the sweet spot? Let's break it down.
Collagen Dose by Benefit Type
For Visible Skin Benefits
Most clinical studies show that 2.5–15 grams of collagen per day leads to noticeable improvements in skin elasticity, hydration, and firmness.[2,3] Many women begin to see visible results in as little as 4–8 weeks[4]—plumper skin, softer fine lines, fewer wrinkles, and a fresher glow.
For Joint Support
If your knees creak in the morning or workouts leave you stiff, collagen can cushion those joints again. Research supports a 10–20 gram daily intake for maintaining cartilage health and reducing discomfort.[5,6] Consistency is key—skipping days won't give your body the collagen supply it needs to repair.
For Hair and Nail Strength
While clinical research on hair and nails is still emerging, collagen provides the amino acids your body needs to build keratin—the protein that makes up hair and nails. Based on my own 11-year routine and thousands of customer reports, one to two scoops daily (11-22g) supports thicker hair, less shedding, and stronger nails, with most people noticing changes within 8-12 weeks.
How to Take Your Collagen
Morning vs Evening Dosing
There's no "perfect" time of day—what matters most is daily consistency. That said, here's what works for me after 11 years: I take my collagen either all at once (22g in the morning on an empty stomach for maximum absorption) or split it between two doses (11g first thing in the morning and another 11g in the late afternoon or before bed).
Some women love mixing their collagen into morning coffee or tea. Others prefer it in an evening smoothie or bedtime drink. The key is finding a routine that fits your lifestyle so you actually stick with it. Your body thrives on that steady daily supply—not sporadic mega-doses.
Pair With Vitamin C to Support Collagen Synthesis
Here's a little science: your body requires vitamin C to build new collagen.[7] Vitamin C acts as a cofactor for the enzymes that assemble collagen's triple-helix structure. Pairing your supplement with vitamin C-rich foods—like citrus, peppers, or even a squeeze of lemon water—helps your body turn those collagen peptides into actual collagen where you need it most.
Stay Hydrated
While collagen peptides are already highly bioavailable and easily absorbed,[8] staying well-hydrated supports your overall results. Water helps transport nutrients throughout your body and keeps your skin plump and healthy. I make it a habit to drink a big glass of water when I take my collagen—not because it's required for absorption, but because hydration and collagen work together to give you that healthy, glowing skin.
Why Consistency Wins Over Mega-Doses
Taking your collagen daily is far more effective than sporadic mega-doses. Research shows that daily supplementation produces better results than taking collagen every other day[9]—even if you're getting the same weekly amount. Your body thrives on a steady supply of collagen peptides and amino acids to continuously repair skin, joints, and connective tissues. Think of it like watering a plant—you wouldn't dump a week's worth of water on it all at once.
Your Daily Collagen Ritual
If you want visible, lasting results, aim for at least one scoop a day (11 grams of collagen protein in Triple K Collagen). That falls right in the clinically studied range for firmer skin and healthier joints—and many of our customers report stronger hair and nails as well.
But here's my personal secret: I love the taste and the results so much that I often double up to two scoops a day—22 grams. I've been drinking Triple K Collagen every single day for 11 years, and that steady routine has helped me maintain plump, tighter skin and youthful energy. This is the exact formula I created for myself—and I never leave home without it.
Bottom line: The optimal collagen dose isn't about taking more, it's about taking it every single day. Start with 11 grams daily, pair it with vitamin C, and let consistency do the heavy lifting. If you're dealing with joint discomfort, increase to 20 grams daily for added support.
References
[1] Sibilla S, Godfrey M, Brewer S, et al. Skin collagen through the lifestages: importance for skin health and beauty. Plast Aesthet Res. 2021;8:2. Available at: https://www.oaepublish.com/articles/2347-9264.2020.153
[2] de Miranda RB, Weimer P, Rossi RC. Effects of hydrolyzed collagen supplementation on skin aging: a systematic review and meta-analysis. Int J Dermatol. 2021;60(12):1449-1461. Available at: https://pubmed.ncbi.nlm.nih.gov/33742704/
[3] Bolke L, Schlippe G, Gerß J, Voss W. A Collagen Supplement Improves Skin Hydration, Elasticity, Roughness, and Density: Results of a Randomized, Placebo-Controlled, Blind Study. Nutrients. 2019;11(10):2494. Available at: https://pmc.ncbi.nlm.nih.gov/articles/PMC6835901/
[4] Song H, Zhang S, Zhang L, Li B. Effect of Orally Administered Collagen Peptides from Bovine Bone on Skin Aging in Chronologically Aged Mice. Nutrients. 2017;9(11):1209. Available at: https://pmc.ncbi.nlm.nih.gov/articles/PMC10180699/
[5] García-Coronado JM, Martínez-Olvera L, Elizondo-Omaña RE, et al. Collagen Supplementation for Joint Health: The Link between Composition and Scientific Knowledge. Nutrients. 2023;15(6):1332. Available at: https://pmc.ncbi.nlm.nih.gov/articles/PMC10058045/
[6] Clark KL, Sebastianelli W, Flechsenhar KR, et al. 24-Week study on the use of collagen hydrolysate as a dietary supplement in athletes with activity-related joint pain. Curr Med Res Opin. 2008;24(5):1485-1496. Available at: https://pubmed.ncbi.nlm.nih.gov/18416885/
[7] DePhillipo NN, Aman ZS, Kennedy MI, Begley JP, Moatshe G, LaPrade RF. Efficacy of Vitamin C Supplementation on Collagen Synthesis and Oxidative Stress After Musculoskeletal Injuries: A Systematic Review. Orthop J Sports Med. 2018;6(10). Available at: https://pmc.ncbi.nlm.nih.gov/articles/PMC6204628/
[8] Avila Rodríguez MI, Rodríguez Barroso LG, Sánchez ML. Collagen: A review on its sources and potential cosmetic applications. J Cosmet Dermatol. 2018;17(1):20-26. Available at: https://pmc.ncbi.nlm.nih.gov/articles/PMC6891674/
[9] Reilly DM, Parslew R, Sharpe GR, Powell HM, Green MR. A Clinical Trial Shows Improvement in Skin Collagen, Hydration, Elasticity, Wrinkles, Scalp, and Hair Condition following 12‐Week Oral Intake of a Supplement Containing Hydrolysed Collagen. Dermatol Res Pract. 2024. Available at: https://onlinelibrary.wiley.com/doi/10.1155/2024/8752787