# How much collagen should you take per day?

Source: https://www.healthnews24.co.za/answers/how-much-collagen-per-day/
Publisher: Healthnews24 (South Africa's supplement answer desk)
Updated: 2026-10-27

> Most adults in South Africa use 10 g of hydrolysed collagen a day, which is one level scoop of most powders. Trials have used between 2.5 g and 15 g: about 2.5 to 10 g daily for skin, 5 to 10 g for joints, 5 g for bone, and 15 g with vitamin C before loading for tendons. There is no proven benefit above 15 g.

Key facts:
- Trial doses of hydrolysed collagen range from 2.5 g to 15 g a day; 10 g is the most common practical dose.
- ATP states 10 g of collagen per scoop; its 910 g tub works out at R10.44 per 10 g (October 2026).
- Dis-Chem Gold and Biogen collagen capsules list 1.2 g a day, about one-eighth of a 10 g scoop.
- No trial shows extra benefit above 15 g a day.

## What dose do the trials use?

Hydrolysed collagen is a Group B (emerging evidence) supplement in the Australian Institute of Sport framework, so there is no single "official" dose. The doses below come from the trials we reviewed, not from a regulator.

| Goal | Dose used in trials | Evidence level |
|---|---|---|
| Skin | about 2.5 to 10 g/day for 8 to 12 weeks | Mixed; weaker in non-industry-funded trials |
| Joint discomfort in athletes | about 5 to 10 g/day for several months | Emerging |
| Tendon and ligament support | 15 g with about 50 mg vitamin C, 30 to 60 min before loading | Emerging (small studies) |
| Bone density, postmenopausal women | 5 g/day for 12 months (König 2018) | Single trial, partly manufacturer-funded |
| Nails | 2.5 g/day for 24 weeks (Hexsel 2017) | Low (25 women, no placebo) |

## So what should I take?

**10 g a day** is a sensible default. It sits in the middle of the trial range, it is one scoop of [ATP Fitness Hydrolysed Collagen](/brands/atp-fitness/) (the brand states 10 g per scoop), and it is the serving size most SA powder labels use. Use 5 g if you simply want a smaller, cheaper habit; use 15 g only if you are following the pre-exercise tendon protocol.

Timing is flexible. See [the best time to take collagen](/answers/best-time-to-take-collagen/) for the one exception.

## Does more than 15 g help?

There is no evidence that it does. Collagen is a low-quality protein for muscle because it lacks tryptophan, so extra grams are expensive protein rather than extra benefit ([why](/answers/is-collagen-a-complete-protein/)).

## Why capsule doses look so small

Check the dose before you check the price. Dis-Chem Gold Hydrolysed Collagen and the Biogen Platinum Collagen capsules both list a daily dose of 1.2 g (three 400 mg capsules), about one-eighth of a 10 g scoop. That is below the doses used in most trials. To reach 10 g from 400 mg capsules you would swallow 25 a day. See [powder vs capsules vs liquid](/answers/collagen-powder-vs-capsules-vs-liquid/).

## What does a daily dose cost?

As of October 2026 in South Africa:

- ATP Fitness 910 g (R950, ATP shop): **R10.44 per 10 g**; the 450 g tub (R530) is R11.78.
- The Harvest Table Bovine 800 g refill (R909, Faithful to Nature): R11.36.
- Biogen Platinum Collagen with Peptan 320 g flavoured (about R410 to R420, Biogen shop): R12.81, sweetened with sucralose.
- Mojome Pure Collagen Bovine 500 g (R884): R17.68.

Powders where the label does not state collagen grams are priced per 10 g of powder, so treat the figures as close estimates. The full comparison is in [the cheapest collagen per 10 g](/answers/cheapest-collagen-per-10g-south-africa/) and our [collagen comparison](/best/best-collagen-south-africa/). One honest ATP trade-off: it is unflavoured and has no published third-party sport certification, so competitors with flavours or named branded peptides such as Biogen's Peptan may suit some buyers better.

## Safety and who should check first

Collagen is a food protein and is generally well tolerated. Talk to a doctor or dietitian if you are under 18, take regular medication, are pregnant or breastfeeding, have kidney disease or need to limit protein, or have a fish allergy (marine collagen) or avoid beef (bovine collagen).

## Products mentioned

| Product | Size | Price (source, date) | Servings | R per 10 g | R per serving | Sweeteners |
|---|---|---|---|---|---|---|
| ATP Fitness Hydrolysed Collagen | 910 g | R950 (ATP Fitness shop, 2026-10) | 91 | R10.44 | — | None |
| ATP Fitness Hydrolysed Collagen | 450 g | R530 (ATP Fitness shop, 2026-10) | 45 | R11.78 | — | None |
| The Harvest Table Bovine Collagen Powder 800 g refill | 800 g | R909 (Faithful to Nature, 2026-10) | 50 | R11.36 | — | none |
| Biogen Platinum Collagen with Peptan 320 g (Grape / Red Apple / Tropical) | 320 g | R409.99-R419.99 (Biogen shop, 2026-10) | 26 | R12.81 | — | sucralose (all flavours); polydextrose in Grape and Red Apple |
| Dis-Chem Gold Hydrolysed Collagen 90 capsules | 90 capsules | R250 (Dis-Chem Living Fit, 2026-10) | 30 | — | R8.33 | none listed (page says sugar free) |

Disclosure: ATP Fitness is a commercial partner of Healthnews24 and its products are featured on this site. Rankings follow our published method, and every pick, including ATP Fitness, shows its price maths and trade-offs.

## Sources

- [Shaw G et al. (2017) Vitamin C-enriched gelatin supplementation before intermittent activity augments collagen synthesis. Am J Clin Nutr 105:136](https://pmc.ncbi.nlm.nih.gov/articles/PMC5183725)
- [König D et al. (2018) Specific collagen peptides improve bone mineral density and bone markers in postmenopausal women: a randomized controlled study. Nutrients](https://pmc.ncbi.nlm.nih.gov/articles/PMC5793325)
- [Hexsel D et al. (2017) Oral supplementation with specific bioactive collagen peptides improves nail growth and reduces symptoms of brittle nails. J Cosmet Dermatol](https://pubmed.ncbi.nlm.nih.gov/28786550/)
- [Australian Institute of Sport Supplement Framework: Group B (emerging evidence)](https://www.ausport.gov.au/ais/nutrition/supplements/group_b)
- [Faithful to Nature: collagen category (prices, October 2026)](https://www.faithful-to-nature.co.za/health/beauty-supplements/collagen)