If you’re taking collagen, or thinking about starting, you might be wondering: how much do I actually need? Should I be taking 8 grams, 20 grams, or more? And can I take too much?
Let’s break it down...
What’s the Right Daily Dose?
There’s no one-size-fits-all answer, but research suggests the optimal collagen intake depends on your goals:
- For general health & maintenance: 10-40g per day
- For skin, hair & nails: 2.5-20g per day (Collagen makes up 70% of skin’s structure, so higher doses enhance hydration, elasticity & wrinkle reduction.)
- For muscle recovery & strength: 15-40g per day (Collagen provides amino acids like glycine & proline, which support muscle repair and reduce post-workout soreness.)
- For joint & bone health: 5-40g per day (Collagen helps maintain cartilage, improves joint function & may slow down osteoarthritis progression.)
- For weight management & satiety: 20-40g per day (Protein supports appetite control, and collagen has been shown to promote fullness while stabilising blood sugar levels, reducing cravings.)
KUDU’s 20g collagen gel sachets hit the science-backed sweet spot, delivering an optimal dose that supports multiple benefits - from skin and joint health to metabolism and muscle recovery.
Can You Take Too Much Collagen?
Collagen is a protein, and like any protein, your body has a limit to how much it can effectively use at once. Most studies suggest that 10-40g per day is optimal, and there’s no known toxic limit - your ideal intake will depend on factors like your individual needs, body composition (height, weight, muscle mass), and activity levels.
HOW DOES COLLAGEN FIT INTO YOUR OVERALL PROTEIN INTAKE?
Research suggests that up to 36% of your total daily protein intake can come from collagen peptides without compromising dietary protein quality - meaning you’re still getting enough essential amino acids from other protein sources.
To put that into perspective:
- If your daily protein requirement is 140g, up to 50g can come from collagen.
- If your requirement is 220g per day, you could get 70g from collagen while still maintaining a balanced intake of complete and incomplete proteins.
How Many Collagen Sachets Can You Take Per Day?
KUDU’s 20g collagen gel sachets make it easy to get an effective daily dose - but if you’re looking for an extra boost or faster results, we recommend 1-3 sachets per day:
- 1-2 sachet per day → Ideal for general health, skin, muscle recovery, and joint support.
- 3 sachets per day → A higher intake for very active individuals, injury recovery, or those targeting faster results.
It’s important to combine your collagen supplementation with a balanced diet! While collagen is beneficial, it shouldn’t be your only protein source. Be sure to include complete protein sources like meat, fish, eggs, or plant-based proteins to support muscle growth, recovery, and overall health.
