How much collagen should I take for wrinkles (2024)?

Collagen is a crucial protein for maintaining the firmness and elasticity of the skin, playing a vital role in preserving a youthful appearance.

However, as we age, the natural collagen production in our bodies decreases, leading to wrinkles and other visible signs of aging. Many people are turning to collagen supplementation to counteract these effects, which has gained widespread acceptance.

Due to this, many are interested in how much collagen should be taken to reduce wrinkles. Studies have shown that the maximum reduction in eye wrinkles after eight weeks of collagen supplementation was an impressive 50%. Research indicates that taking between 2.5 and 15 grams of hydrolyzed collagen for up to 8 weeks may be effective in improving skin health.

For a more detailed understanding and the latest insights, refer to this guide and get expert advice from 2024 on the optimal collagen supplement intake for reducing wrinkles and promoting skin health.

How does collagen affect your skin?

Collagen fibers form a network in your dermis (the skin’s middle layer), giving your skin firmness and resilience. As we age, natural collagen production declines, weakening this network and leading to wrinkles, fine lines, and sagging skin. UV exposure, smoking, and poor diet can accelerate collagen breakdown.

Types of collagen supplements

  • Collagen Peptides: These are hydrolyzed collagen molecules broken down into smaller, easily digestible peptides.
  • Gelatin: Partially hydrolyzed collagen that can also provide benefits, but it is less easily absorbed than collagen peptides.
  • Undenatured Collagen: This type is less processed and is believed to work by a different mechanism, mainly influencing the immune system.

Additionally, if you know the different collagen supplements available, let’s explore the best place to purchase them. Riti offers high-quality natural collagen products, making it the top choice for customers. 

How much collagen should you take for wrinkles?

Based on the most recent research as of 2024, the optimal dosage of collagen for reducing wrinkles varies but generally falls within the range of 2.5 to 15 grams per day. Here’s a breakdown of current recommendations:

  • Clinical Trials and Studies: Several clinical studies have investigated the effects of collagen supplementation on skin health. Most of these studies use doses between 2.5 and 10 grams per day. For instance, a 2019 study found that a daily dose of 2.5 grams of collagen peptides for eight weeks significantly improved skin elasticity and reduced wrinkle depth.
  • Expert Recommendations: Dermatologists and nutritionists often suggest starting with a daily dose of 5 grams of collagen peptides. This amount is widely considered effective for improving skin hydration elasticity and reducing wrinkles over 8-12 weeks.

Now, let’s know the factors that influence dosage.

Factors influencing dosage

  • Your Age: Due to the natural decline in collagen production, older individuals may require higher doses to achieve the same benefits as younger individuals.
  • Your Skin Condition: People with more advanced signs of aging might benefit from higher doses.
  • Your Overall Diet: A diet rich in nutrients that support collagen production (such as vitamin C, zinc, and amino acids) may enhance the effects of collagen supplementation, possibly allowing for lower doses.

How to take collagen

  1. Powder Form: Collagen peptides in powder form can be mixed into beverages, smoothies, or food. This is the most versatile and popular method.
  1. Capsules and Tablets: These offer convenience but may require multiple pills to achieve the desired dosage.
  1. Liquid Form: Some collagen supplements are fluid, which can be easily consumed and absorbed.

Supporting evidence of collagen for wrinkles

  1. Study on Skin Elasticity and Wrinkle Reduction (2019): This double-blind, placebo-controlled study involved women aged 35-55 who took 2.5 grams of collagen peptides daily. After eight weeks, the results showed significant improvements in skin elasticity and reduced wrinkle depth.
  1. Meta-Analysis (2022): A meta-analysis of 11 randomized controlled trials concluded that daily collagen supplementation of 2.5-10 grams for 8-12 weeks significantly improved skin hydration, elasticity, and reduced wrinkles compared to placebo.
  1. Collagen Peptides and Skin Cells: Ingested collagen peptides are absorbed through the intestine and enter the bloodstream. They are then transported to the skin, where they can stimulate fibroblast cells to produce more collagen, elastin, and hyaluronic acid.
  1. Amino Acid Supply: Collagen peptides provide amino acids like glycine, proline, and hydroxyproline, which are essential for collagen synthesis in the skin.

Combining collagen with other skin care strategies

Let’s read the given below and understand what happens when we combine collagen with other skin care strategies: 

Nutritional Support

  • Vitamin C: Essential for collagen synthesis, vitamin C can enhance the effectiveness of collagen supplements. Foods rich in vitamin C include citrus fruits, strawberries, and bell peppers.
  • Zinc: This mineral supports collagen production and skin health. Good sources include meat, shellfish, legumes, and seeds.
  • Antioxidants: Vitamins A and E, found in foods like nuts, seeds, and leafy greens, protect the skin from oxidative stress and support collagen integrity.

Topical Treatments

  • Retinoids: Topical retinoids, such as retinol, can stimulate collagen production in the skin, complementing the effects of oral collagen supplements.
  • Peptides: Skincare products containing peptides can help boost collagen production directly on the skin’s surface.

Lifestyle Factors

  • Sun Protection: UV radiation accelerates collagen breakdown. Using broad-spectrum sunscreen daily can protect the skin and preserve collagen.
  • Hydration: Staying well-hydrated is crucial for maintaining skin elasticity and overall health.
  • Avoiding Smoking: Smoking decreases collagen production and accelerates skin aging. Quitting smoking can significantly improve skin health.

Potential side effects of collagen for wrinkles

Given below are some potential effects of collagen on wrinkles.

Safety and Tolerance

Collagen supplements are generally considered safe for most people. However, some individuals may experience mild digestive issues, such as bloating or a feeling of fullness. To assess tolerance, starting with a lower dose and gradually increasing it is essential.


People with allergies to specific sources of collagen (such as fish or bovine) should choose a supplement derived from a different source. Always check the ingredient list to avoid allergens.

Quality of Supplements

  • Third-Party Testing: Choose supplements that have been third-party tested for quality and purity to ensure they do not contain contaminants.
  • Source and Type: High-quality collagen supplements should specify the source (e.g., bovine, murine, porcine) and type (e.g., type I, II, III) of collagen.

How much collagen should you take daily for wrinkles?

Collagen supplementation is a promising strategy for reducing wrinkles and improving overall skin health. Based on current research in 2024, a daily dose of 2.5 to 10 grams of collagen peptides is generally recommended for visible results in skin elasticity and wrinkle reduction. 

For the best outcomes, collagen supplements must be combined with a balanced diet rich in supportive nutrients, sun protection, and a healthy lifestyle.

Before starting any new supplement preparation, consulting with a healthcare professional is advisable, especially for individuals with underlying health conditions or allergies. 

By understanding the proper dosage and combining it with other skin care strategies, individuals can effectively harness the benefits of collagen supplements for healthier, more youthful skin.