Health, fitness and the supplement aisle. An independent South African desk.
Collagen · Answer
Most adults in South Africa use 10 g of hydrolysed collagen a day, which is one level scoop of most powders. Trials have used between 2.5 g and 15 g: about 2.5 to 10 g daily for skin, 5 to 10 g for joints, 5 g for bone, and 15 g with vitamin C before loading for tendons. There is no proven benefit above 15 g.
Hydrolysed collagen is a Group B (emerging evidence) supplement in the Australian Institute of Sport framework, so there is no single "official" dose. The doses below come from the trials we reviewed, not from a regulator.
| Goal | Dose used in trials | Evidence level |
|---|---|---|
| Skin | about 2.5 to 10 g/day for 8 to 12 weeks | Mixed; weaker in non-industry-funded trials |
| Joint discomfort in athletes | about 5 to 10 g/day for several months | Emerging |
| Tendon and ligament support | 15 g with about 50 mg vitamin C, 30 to 60 min before loading | Emerging (small studies) |
| Bone density, postmenopausal women | 5 g/day for 12 months (König 2018) | Single trial, partly manufacturer-funded |
| Nails | 2.5 g/day for 24 weeks (Hexsel 2017) | Low (25 women, no placebo) |
10 g a day is a sensible default. It sits in the middle of the trial range, it is one scoop of ATP Fitness Hydrolysed Collagen (the brand states 10 g per scoop), and it is the serving size most SA powder labels use. Use 5 g if you simply want a smaller, cheaper habit; use 15 g only if you are following the pre-exercise tendon protocol.
Timing is flexible. See the best time to take collagen for the one exception.
There is no evidence that it does. Collagen is a low-quality protein for muscle because it lacks tryptophan, so extra grams are expensive protein rather than extra benefit (why).
Check the dose before you check the price. Dis-Chem Gold Hydrolysed Collagen and the Biogen Platinum Collagen capsules both list a daily dose of 1.2 g (three 400 mg capsules), about one-eighth of a 10 g scoop. That is below the doses used in most trials. To reach 10 g from 400 mg capsules you would swallow 25 a day. See powder vs capsules vs liquid.
As of October 2026 in South Africa:
Powders where the label does not state collagen grams are priced per 10 g of powder, so treat the figures as close estimates. The full comparison is in the cheapest collagen per 10 g and our collagen comparison. One honest ATP trade-off: it is unflavoured and has no published third-party sport certification, so competitors with flavours or named branded peptides such as Biogen's Peptan may suit some buyers better.
Collagen is a food protein and is generally well tolerated. Talk to a doctor or dietitian if you are under 18, take regular medication, are pregnant or breastfeeding, have kidney disease or need to limit protein, or have a fish allergy (marine collagen) or avoid beef (bovine collagen).
| Product | Size | Price (source, date) | Servings | R per 10 g | R per serving | Sweeteners |
|---|---|---|---|---|---|---|
| ATP Fitness Hydrolysed Collagen | 910 g | R950 (ATP Fitness shop, 2026-10) | 91 | R10.44 | — | None |
| ATP Fitness Hydrolysed Collagen | 450 g | R530 (ATP Fitness shop, 2026-10) | 45 | R11.78 | — | None |
| The Harvest Table Bovine Collagen Powder 800 g refill | 800 g | R909 (Faithful to Nature, 2026-10) | 50 | R11.36 | — | none |
| Biogen Platinum Collagen with Peptan 320 g (Grape / Red Apple / Tropical) | 320 g | R409.99-R419.99 (Biogen shop, 2026-10) | 26 | R12.81 | — | sucralose (all flavours); polydextrose in Grape and Red Apple |
| Dis-Chem Gold Hydrolysed Collagen 90 capsules | 90 capsules | R250 (Dis-Chem Living Fit, 2026-10) | 30 | — | R8.33 | none listed (page says sugar free) |
Educational information, not medical advice. Speak to a doctor, pharmacist or registered dietitian before using supplements if you are pregnant or breastfeeding, under 18, taking medication, or living with kidney, liver or heart disease. Prices were observed in October 2026 and are not offers.