Walk down any supplement aisle and you'll find collagen products promising glowing skin and stronger joints with doses ranging from 2.5g to 5g per serving. It sounds reasonable, but there's a problem: the research that proves collagen works uses much higher doses than most supplements provide - with the exclusion of Vital Beauty.
If you've been taking collagen for months without seeing results, the answer might be simpler than you think - you're not taking enough.
What the Research Actually Shows
The clinical studies that demonstrate collagen's benefits for skin, joints, and overall health don't use the tiny doses found in most commercial products. When scientists want to prove collagen works, they use doses that actually make a difference.
For skin benefits: A landmark study showed that 2.5g of collagen peptides daily improved skin hydration after 8 weeks. However, using 10-15g daily showed dramatically better results - improved skin elasticity, reduced wrinkles, and enhanced dermal thickness after just 4-8 weeks.
For joint health: More research demonstrated that 10g of collagen peptides daily for 24 weeks significantly reduced joint pain and improved mobility in active adults. Studies using 5g or less showed minimal improvements.
For bone density: Multiple studies show collagen's bone-supporting effects begin at 5g daily, but research using 10-15g demonstrates superior outcomes for bone mineral density and markers of bone formation.
For muscle mass: Recent research indicates that 15g of collagen peptides combined with resistance training provides greater improvements in muscle mass and strength compared to lower doses.
The pattern is unmistakable: effective collagen supplementation requires at least 10g daily, with 15g consistently showing optimal results across multiple health outcomes.
The Underdosing Problem
Despite clear research showing higher doses work better, most collagen products contain woefully inadequate amounts. Here's why:
Cost-Cutting Economics
High-quality hydrolysed collagen is expensive. Using 2.5g instead of 15g reduces manufacturing costs by roughly 85% whilst still allowing companies to make collagen claims on their labels. It's a classic case of profit margins trumping efficacy.
Marketing Psychology
Smaller serving sizes feel more convenient to consumers. A tiny 2.5g scoop seems easier to incorporate into daily routine than a larger 15g serving, even though the smaller amount won't deliver results. Companies exploit this psychological preference for convenience over effectiveness.
Regulatory Loopholes
Current regulations allow products to claim they "contain collagen" or "support collagen production" with virtually any amount. There's no requirement to use clinically effective doses, so companies can legally sell underdosed products whilst making impressive claims.
Consumer Ignorance
Most people don't research effective dosing before purchasing supplements. They assume any collagen product will work, regardless of the amount. This knowledge gap allows companies to sell ineffective doses to uninformed consumers.
Why Form Matters As Much As Dose
Even if you're taking enough collagen, the form determines whether your body can actually use it.
Hydrolysed Collagen: The Gold Standard
Hydrolysed collagen (also called collagen peptides) has been enzymatically broken down into smaller molecular chains that your digestive system can absorb. This process increases bioavailability dramatically compared to regular collagen or gelatine.
Studies consistently show that hydrolysed collagen peptides are absorbed within 1-2 hours of consumption and can be detected in skin and joint tissues within 6-12 hours. This rapid absorption is crucial for therapeutic effects.
Regular Collagen: Poor Absorption
Unprocessed collagen contains large, complex protein structures that your body struggles to break down and absorb. Much of it passes through your digestive system unused, making it essentially expensive waste.
Gelatine: Better Than Nothing, But Not Optimal
Gelatine is partially hydrolysed collagen that offers better absorption than regular collagen but inferior bioavailability compared to fully hydrolysed peptides. It's adequate for basic joint support but insufficient for comprehensive benefits.
The Science Behind 15g
Why do studies consistently use 10-15g doses? Because that's what your body actually needs to make measurable improvements.
Daily Collagen Loss
Your body naturally produces 1-2g of collagen daily, but this production declines significantly with age:
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Age 25-30: Production decreases by 1% annually
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Age 40: You're producing 25% less collagen than in your twenties
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Age 60: Collagen production has dropped by 50% or more
This declining production affects skin elasticity, joint comfort, bone density, and muscle mass. To counteract this loss, you need enough supplemental collagen to exceed your body's declining natural production.
Metabolic Requirements
Your body doesn't just use collagen for skin and joints. Collagen provides essential amino acids (particularly glycine, proline, and hydroxyproline) that support:
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Wound healing and tissue repair
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Gut lining integrity
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Blood vessel health
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Muscle protein synthesis
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Bone matrix formation
To meet these diverse metabolic needs whilst still having enough left over for cosmetic benefits, you need a substantial dose - at least 10g, with 15g being optimal.
Absorption and Utilisation
Not every gram of collagen you consume gets used for its intended purpose. Some gets broken down for general protein needs, some supports basic metabolic functions, and only the remainder contributes to skin, joint, and bone improvements.
Research suggests that roughly 30-40% of consumed collagen peptides reach target tissues like skin and cartilage. This means a 5g dose provides only 1.5-2g for actual therapeutic benefits - insufficient for measurable improvements.
The Multi-Type Advantage
Your body contains at least 28 different types of collagen, but three types make up the vast majority:
Type I Collagen (90% of body collagen)
Found in skin, tendons, ligaments, bones, and blood vessels. Provides tensile strength and structure. Essential for skin firmness, bone density, and wound healing.
Type II Collagen
Primarily found in cartilage and joint tissues. Crucial for joint comfort, mobility, and cartilage maintenance. Often overlooked in marine collagen supplements.
Type III Collagen
Found alongside Type I in skin, muscles, and blood vessels. Supports skin elasticity, muscle tone, and cardiovascular health. Particularly important for youthful skin appearance.
Supplements containing multiple collagen types provide a more complete amino acid profile that matches your body's actual needs. Single-type formulations, whilst potentially effective for specific concerns, don't offer the comprehensive support that multi-type blends provide.
Product Spotlight: Research-Backed Dosing
When we formulated Vital Beauty Collagen, we had a choice: follow industry trends with convenient low doses, or follow the research with effective high doses. We chose science over marketing.
Each serve of Vital Beauty delivers 15,000mg (15g) of premium hydrolysed bovine collagen containing the full spectrum of Types I, II, and III. This isn't arbitrary - it's the dose range consistently shown to deliver real results in clinical research.
Because real results require real doses, not marketing compromises.
