Dosage Lookup
Collagen
Strong
consensus
Consensus Protocol
Dosage
- 5-30g daily for skin health (Huberman)
- ~15g daily is the most commonly cited dose for skin elasticity
- Johnson takes collagen peptides daily as part of his morning drink and breakfast
- No specific dosage from other experts
Form
- Hydrolyzed collagen peptides (powder) for supplementation — better absorption than intact collagen
- Bone broth as a whole-food source (Hyman)
- Patrick uses hydrolyzed collagen powder in smoothies
- Johnson uses collagen peptides in his Green Giant drink
Timing
- Morning with meals is most common
- Johnson takes it in his morning drink
- Patrick adds it to her smoothie
- Consistent daily intake is more important than specific timing
Notes
- Always pair with vitamin C for collagen synthesis support
- Collagen should not replace high-quality protein sources like whey or casein for muscle building — it has low leucine content
- Bone broth may trigger histamine issues in sensitive individuals (Hyman)
- The size of collagen peptides may influence absorption and bioavailability
Expert Positions
What Each Expert Says
Huberman covers collagen across 5 substantive videos, with a dedicated AMA comparing collagen vs. whey protein and a full skin health episode. He recommends collagen specifically for skin, not muscle — noting that whey is superior for muscle growth due to higher leucine content, while collagen shows 'potential benefits for skin elasticity and appearance.' He provides a dosage of 15g daily for skin and a broader range of 5-30g daily for skin thinning. He recommends pairing collagen with vitamin C, niacinamide, and hyaluronic acid for skin rejuvenation.
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