Collagen is essential. Everyone knows this. If you’re not taking it, you might as well be aging in dog years. Personally, I take Vital Proteins Collagen Peptides—hydrolyzed, of course. Anything less is unacceptable. But the real question, the one no one seems to answer with any authority, is how much collagen is too much? Because there must be a limit. There has to be. Excess of anything is vulgar. Balance is key. Restraint is everything.
Can You Take Too Much Collagen?
I see men—grown men—at Equinox dumping four scoops of collagen into their protein shakes, as if their bodies can even absorb that much. It’s embarrassing. They have no self-control. Do they understand collagen bioavailability? Do they even know what happens when you oversaturate your system with peptides? Probably not. Most people take supplements without understanding them, which is why they don’t see results.
Collagen breaks down into glycine, proline, and hydroxyproline—useful, yes, but only up to a point. Your body synthesizes what it needs and discards the rest. Studies suggest 15-20 grams per day is optimal. Anything beyond that? A waste. You’re just creating expensive urine.
Side Effects of Too Much Collagen
Then there’s the issue of sourcing. Not all collagen is the same. The cheap stuff—anything from CVS or, God forbid, Walmart—is riddled with fillers and low-quality ingredients. You need grass-fed bovine collagen or wild-caught marine collagen. Preferably something that dissolves seamlessly into an iced matcha latte. Anything else is a disgrace.
And if you think 30+ grams per day will supercharge your skin, think again. Collagen overload can throw off your amino acid balance. Too much glycine, not enough methionine. Could this accelerate aging rather than prevent it? Possibly. I wouldn’t risk it. This is why I cycle my intake—three weeks on, one week off. Strategic. Efficient.
Does Too Much Collagen Cause Digestive Issues?
Some people complain about bloating, gas, or constipation when they take too much collagen. Why? Because it’s not a complete protein—your digestive system has to work harder to process it. If your gut microbiome is weak, you’ll feel it. I never experience this. But if you do, consider a probiotic supplement or cutting back your dosage.
How Much Collagen Should You Take?
The real tragedy isn’t overconsumption—it’s people who take collagen without addressing other deficits. Vitamin C, hyaluronic acid, hydration—all critical for collagen absorption. Yet people expect collagen to work miracles while drinking three coffees, two martinis, and zero water per day. It won’t. Nothing will.
So, how much collagen is too much? More than 20 grams per day, and you’re wasting your time (and money). If you think you need more, you’ve already lost.
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