How much collagen should you take per day?
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.
- 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 (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 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).
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.
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 and our collagen comparison. 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, with dated prices
| Product | Size | Price | Servings | R per 10 g | R per serving | Sweeteners |
|---|---|---|---|---|---|---|
| ATP Fitness Hydrolysed Collagen | 910 g | R950ATP Fitness shop, Oct 2026 | 91 | R10.44 | — | None |
| ATP Fitness Hydrolysed Collagen | 450 g | R530ATP Fitness shop, Oct 2026 | 45 | R11.78 | — | None |
| The Harvest Table Bovine Collagen Powder 800 g refill | 800 g | R909Faithful to Nature, Oct 2026 | 50 | R11.36 | — | none |
| Biogen Platinum Collagen with Peptan 320 g (Grape / Red Apple / Tropical) | 320 g | R409.99-R419.99Biogen shop, Oct 2026 | 26 | R12.81 | — | sucralose (all flavours); polydextrose in Grape and Red Apple |
| Dis-Chem Gold Hydrolysed Collagen 90 capsules | 90 capsules | R250Dis-Chem Living Fit, Oct 2026 | 30 | — | R8.33 | none listed (page says sugar free) |
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. Read our disclosure.
Compare the options
Related questions
- What is the best time of day to take collagen?
- Collagen powder vs capsules vs liquid: which is best?
- What is the cheapest collagen per 10 g dose in South Africa?
- Does collagen help joint pain and tendons?
- Is collagen a complete protein?
Sources
- Shaw G et al. (2017) Vitamin C-enriched gelatin supplementation before intermittent activity augments collagen synthesis. Am J Clin Nutr 105:136
- König D et al. (2018) Specific collagen peptides improve bone mineral density and bone markers in postmenopausal women: a randomized controlled study. Nutrients
- Hexsel D et al. (2017) Oral supplementation with specific bioactive collagen peptides improves nail growth and reduces symptoms of brittle nails. J Cosmet Dermatol
- Australian Institute of Sport Supplement Framework: Group B (emerging evidence)
- Faithful to Nature: collagen category (prices, October 2026)
Educational information only, not medical advice. Speak to a doctor, pharmacist or registered dietitian before using supplements if you are pregnant or breastfeeding, under 18, taking medication, or living with kidney, liver or heart disease.
Cite this page: Healthnews24, “How much collagen should you take per day?”, updated 27 October 2026, https://www.healthnews24.co.za/answers/how-much-collagen-per-day/. Plain-text version: /answers/how-much-collagen-per-day.md