Calculator
Collagen dose calculator
A daily dose by goal, based on the trials we cite on does collagen actually work. Enter your inputs and read the table. The numbers are starting points, not prescriptions.
| Goal selected | Calculator output at 70 kg | Trial the figure comes from |
|---|---|---|
| Skin (Type I) | 10 g hydrolysed marine or bovine collagen per day, with vitamin C | Bolke et al 2019 RCT (10 g/day, 90 days) |
| Joints (Type II UC-II) | 40 mg undenatured Type II collagen (UC-II) per day | Lugo et al 2016 osteoarthritis RCT (40 mg/day, 180 days) |
| Recovery / tendons | 15 g hydrolysed collagen + 50 mg vitamin C, 60 minutes before exercise | Shaw et al 2017 tendon protocol |
Source: The calculator's own logic; trial doses from Bolke 2019, Lugo 2016 and Shaw 2017
Transcription of the calculator output at the default 70 kg body-weight input. At 80 kg and above the tool shows 12.5 g for skin and 17 g for tendons. These are published trial doses, a starting-point guide only, not a personalised recommendation and not medical advice. Speak with a clinician before starting any supplement.
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### Worked example: what the calculator returns at its default 70 kg input | Goal selected | Calculator output at 70 kg | Trial the figure comes from | | --- | --- | --- | | Skin (Type I) | 10 g hydrolysed marine or bovine collagen per day, with vitamin C | Bolke et al 2019 RCT (10 g/day, 90 days) | | Joints (Type II UC-II) | 40 mg undenatured Type II collagen (UC-II) per day | Lugo et al 2016 osteoarthritis RCT (40 mg/day, 180 days) | | Recovery / tendons | 15 g hydrolysed collagen + 50 mg vitamin C, 60 minutes before exercise | Shaw et al 2017 tendon protocol | Source: The calculator's own logic; trial doses from Bolke 2019, Lugo 2016 and Shaw 2017 Transcription of the calculator output at the default 70 kg body-weight input. At 80 kg and above the tool shows 12.5 g for skin and 17 g for tendons. These are published trial doses, a starting-point guide only, not a personalised recommendation and not medical advice. Speak with a clinician before starting any supplement.
“The doses this calculator returns are taken from individual published trials, most of them industry funded. The 2025 American Journal of Medicine meta-analysis of independent trials did not find a significant skin-ageing effect from oral collagen at any dose. Treat the output as a record of what the trials used, not as proof that a dose will work, and speak with a clinician or pharmacist before adding any supplement.”
OM
Caveats
- · This is a starting-point guide based on published trial doses, not a personalised recommendation.
- · The 2025 American Journal of Medicine meta-analysis of high-quality independent trials did not find a significant skin-aging effect from oral collagen. Industry-funded RCTs (Choi 2019, Bolke 2019) did. We cite both honestly.
- · Vitamin C is the single most important co-factor. Most other added ingredients are upsell.
- · If you have a medical condition, are pregnant, or are on medication, speak with a clinician before starting any supplement.
More: collagen hub · type I / II / III · marine vs bovine vs vegan.