Collagen is one of your body’s unsung heroes. This structural protein does it all—and then some. From helping your skin stay healthy to supporting flexibility in your joints, collagen is one of the key pieces to the puzzle to looking and feeling your best.

Collagen supplements can help ensure your body has enough collagen for all these important jobs. But, you’re probably wondering: How much collagen should I take? And when (and how) should I take it? Read on to learn more about supplementing with this powerhouse protein, and get all of your collagen questions answered.

Why should I take collagen?

As the most abundant protein in the body, collagen wears a number of important hats. Want smooth and supple skin? Or, how about healthy hair and nails? Collagen makes that possible. Plus, it’s one of the major building blocks for your bones, tendons, ligaments and connective tissues.

Your body naturally produces collagen. But as you age, both the rate and quality of collagen production slow down. That doesn’t exactly bode well for bone creation and joint health, but not all hope is lost! Your skin may be the first to show signs of aging in the form of wrinkles and fine lines, but taking collagen as part of your skincare routine can help support skin elasticity, skin hydration and overall skin health.^[1][2]

Different types of collagen and their benefits

There are 28 different types of collagen in the body. What are the 5 types of collagen found in supplements?^[3] Here’s a quick rundown on the differences between them:

• Type 1: This type of collagen is the building block for healthy skin. Because our collagen production decreases with age, using supplements featuring type 1 collagen can be beneficial.^[4]
• Type 2: The primary collagen found in cartilage, type 2 supports healthy joints.^[5]
• Type 3: Typically found in the same locations as type 1, type 3 collagen is a significant component of our organs and skin.^[6]
• Type V: A minor collagen component, it helps regulate the development of collagen fibers of connective tissues.^[7]
• Type X: X is another type of collagen that helps bone formation in articular cartilage.^[8]

Do you need all 5 types of collagen outlined above? Clinical research shows that taking types 1 and 3 provide the building blocks to support healthy skin, bones, joints and muscles.

The scoop on hydrolyzed collagen

Hydrolyzed collagen, in particular, makes it easy for your body to put this vital protein straight to work. And it has the side benefit of making collagen powder dissolve easily in beverages!

“Hydrolyzed collagen, also known as collagen peptides, describes collagen that has undergone a process called hydrolysis,” says Emily Gonzalez, ND. “This process takes collagen and breaks it down into smaller molecules—amino acids, di- and tri-peptides—so that it may be more easily absorbed and so that it is soluble in cold water. Larger molecules, made up of the same amino acids, are called gelatin and are only soluble in hot water, and will gel in cold water.”

Bulletproof tip: If you’re following a vegan diet or you simply prefer not to eat animal products, you should know that many supplements derive collagen from animal sources. Some marine collagen supplements derive collagen from fish, while other plant-based supplements don’t actually contain any collagen, but can help support your body’s own production of this important protein. Look for phrases like “bovine collagen” or “marine collagen” to help you determine which supplements best fit your diet and lifestyle.

How much collagen should I take?

“There is no official recommended daily dose of collagen, like those for vitamins and minerals,” says Dr. Gonzalez. “However, your body does need the amino acids from collagen, like glycine, proline and hydroxyproline, every single day.”

Glycine is a nonessential amino acid that helps your body produce a key antioxidant called glutathione. ^[9]

“Glycine is not present in appreciable amounts in sources of protein that we eat every day,” Dr. Gonzalez says.

That’s why supplementing your diet with collagen products is key. But how exactly should you implement this wellness practice?

The best way to answer the question, “How much collagen should I take per day?” is to talk to your doctor or nutritionist about your goals. Are you trying to better manage your weight? Build muscle mass? Burn fat? The right daily amount of collagen will also vary based on your daily activity levels.

As a general guideline, though, Dr. Gonzalez recommends 10-30 grams of collagen per day.

As for when? There’s no hard-and-fast rule about the best time of the day for taking collagen supplements. Go with what works best for your schedule. Whether that’s adding collagen peptides to your morning coffee or a collagen protein bar as a midday snack (or, let’s be honest, both!), it’s totally up to you!

“Collagen can be taken whenever is most convenient for each person,” Dr. Gonzalez says. “It is not a stimulant, so it will not keep you up in the evening. At night, it can provide replenishing amino acids to support healthy skin, bones and joints. And during the day, at a dose of 10g, it has been found to provide relief from joint pain during and after exercise.”

What happens if I take too much collagen?

If there are so many benefits of collagen, you might be wondering if it’s a good idea to take even more than the recommended dose. But with collagen, as with many dietary supplements, more isn’t always better.

“It is best to stay within the recommended daily protein intake guidelines based on your goals and needs,” Dr. Gonzalez says.

Taking too much collagen (or other proteins) may cause you to feel side effects like indigestion or intestinal discomfort, but it’s not likely to harm you beyond that.

“Collagen is a safe and nontoxic daily supplement that usually doesn’t cause adverse effects,” Dr. Gonzalez says.

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How to up your collagen intake

If you want to increase your daily collagen intake, there are plenty of delicious and easy ways to do it. A few of our favorites include:

• Bulletproof Collagen Peptides: With 20 grams of collagen protein per serving, this supplement is the perfect add-in for smoothies, Bulletproof Coffee and other beverages. Unflavored blends in seamlessly without changing the taste. Or, add some sweetness to your day with either Vanilla or Chocolate collagen peptides powders. And if you really want to take your collagen supplement game to the next level, try Bulletproof Unflavored Gut Health Collagen Protein for added microbiome support.

• Bulletproof Energy Collagen Protein: This versatile supplement contains collagen protein, all nine essential amino acids, MCT oil and a Custom Energy Blend. While Vanilla Bean may lend to more flavor experimentation, Dark Chocolate will definitely hit that sweet spot.

• Bulletproof Collagelatin: If you love to cook, this is the form of collagen you’ve been searching for! It blends easily into hot soups, sauces, jellies and puddings as a thickening agent that also packs a powerful punch of collagen!

• Bulletproof Collagen Protein Bars: Need a quick snack that you can feel good about eating? Reach for a Bulletproof Vanilla Shortbread Collagen Protein Bar. These satisfying treats contain 11 grams of protein from hydrolyzed collagen and cashew butter. (Definitely don’t sleep on the Chocolate Chip Cookie Dough and Fudge Brownie flavors, either.)
• Bulletproof Immune Defense Collagen Protein Packets: Each packet contains vitamins C and D, collagen protein and a Custom Immune Blend to strengthen your body’s natural defenses. In other words: a convenient, sugar-free way to support your immune system.
• Bulletproof Unflavored Gut Health Collagen Protein: Not only does this flavorless supplement contain the right nutrients for healthy digestion and a thriving gut microbiome, but it also provides 10 grams of grass-fed collagen protein per serving to support healthy bones, muscles and joints!†
• Bulletproof Sleep Collagen Protein: Between the delicious taste of Lucuma Vanilla and the combination of collagen protein, melatonin, chamomile and magnesium, this supplement is perfect for those in search of more restful sleep. Simply add a scoop to your favorite caffeine-free tea (water also works just fine!) for a soothing bedtime tonic.

Related: 14 Collagen Peptide Recipes to Make Your Skin Glow

Bulletproof recipes with proper collagen support

Different types of collagen are perfect for adding to meals, snacks, smoothies and your morning coffee. Plus, collagen can support your goals on keto, low-carb and paleo! For inspiration, try adding one (or several!) of these tasty collagen supplementation recipes to your rotation this month…

1. No-Bean Keto Chili

Made with grass-fed ground beef or lamb and flavorful spices like cayenne pepper, cumin and chili powder, this beanless keto chili is a warm and hearty meal. The addition of Collagelatin makes it a good source of daily collagen, too.

2. Zoodles With Keto Alfredo Sauce

Eating healthy and fueling your body doesn’t mean you have to give up all your favorite foods. Love Italian night? Whip up this low-carb alfredo recipe that doesn’t skimp one bit on flavor. Our secret weapon: It’s made with unflavored collagen powder to craft a creamy cashew-based sauce that tops a heap of nutrient-rich zucchini noodles.

3. Homemade Collagen Bone Broth

Once you make this homemade collagen bone broth recipe, you’ll never go back to store-bought. Not only is it hearty and delicious, but the added collagen protein helps provide an extra boost for your skin, muscles and joints.

4. No-Bake Protein Brownie Bites

These chocolatey delights are so decadent, you may forget they’re actually good for you. With the help of chocolate collagen protein powder (plus, quality fats from Bulletproof Grass Fed-Ghee), these take just 15 minutes to make, from start to finish.

5. Collagen Sleep Tea

Steep some ginger tea, add coconut milk, mix in Sleep Collagen Protein and sprinkle with cinnamon, and you’ll be counting sheep in no time. The right collagen formula can actually help support sleep.

The bottom line: Collagen supplements have many health benefits and can help you look and feel your best, no matter how or when you like to take them. Though taking too much collagen likely won’t hurt you, it’s best to work with a healthcare provider or dietitian to determine the right amount of daily collagen for you.

Now sure exactly how much protein you should consume every day? We put together this handy guide to help determine your ideal protein intake.

This article has been updated with new content.