The amount of collagen you should take each day depends on the sort of collagen supplement you’re using and why you’re using it. There are no formal recommendations for how much collagen to take each day.
Collagen peptides, ranging from 2.5 to 10 grams per day, can be taken orally for 8 to 12 weeks to enhance skin and hair health. 10 grams of collagen peptides can be given daily in 1-2 split dosages for roughly 5 months to treat arthritis.
What Are Common Types Of Collagen Supplements?
Collagen supplements come in a variety of forms, including:
Derived from bovine (cattle), seafood, poultry, pigs and other sources. Because it is quickly absorbed by the body, this is the most frequent type of collagen supplement. Hydrolyzed collagen is available in capsule or powder form, and a research found that consuming 2.5-15 grams per day for skin, bone, and hair health may be beneficial.
Derived from chicken cartilage. According to certain research, ingesting 10-40 mg of undenatured collagen per day can enhance joint health dramatically.
Derived from animal sources and mostly used for cooking as an ingredient in gelatinous desserts. For a boost of collagen proteins, gelatin may be added to sauces, soups, smoothies, and other meals.
Taking 1-2 scoops of a powdered supplement or 1-2 pieces of a pill or gummy supplement everyday is often recommended on the container. However, because collagen concentration varies greatly depending on the supplement’s composition, double-check the nutrition facts label for precise dosing instructions.
What Is Collagen?
Collagen is the body’s most prevalent protein and is found in bones, muscles, tendons, skin, the digestive system, and blood vessels. In addition to providing elasticity to the skin and connecting the joints, collagen also helps with:
- Blood clotting
- Wound healing
- Protecting the nervous system
What Does Collagen Do?
Collagen has a lot to give to almost everyone. Because collagen operates in so many various places of the body, it’s one of the most versatile supplements.
Here are some of the most important areas where collagen has a role.
Supports The Health Of The Skin
Collagen is an important component of your skin’s structure. It not only contributes to its strength, but also to its elasticity, firmness, and appearance of suppleness.
This is why collagen has become quite popular in the cosmetics sector. A growing number of companies are incorporating collagen into their goods or developing their own collagen pill or gummy supplement.
Collagen may aid in the improvement of the structure and permeability of the gut lining. This lining not only acts as a barrier against dangerous germs and chemicals, but it also aids in nutritional absorption.
Joint Health Support
The structure of cartilage depends on the presence of sufficient collagen. Cartilage wears down as we get older, resulting in discomfort and decreased movement.
Joint discomfort may be devastating in some health disorders, such as osteoarthritis (OA).
Taking hydrolyzed collagen (the best form) can help promote joint health by keeping cartilage in your joints healthy and reducing symptoms like joint pain and inflammation.
Strong Hair And Nails
Your hair and nails, like your skin and bones, require structure. Collagen can help you grow and thicken your hair, as well as keep your nails from becoming brittle.
Is Collagen Good For Muscle Mass?
Collagen makes up to to 10 percent of muscle tissue. Combining a collagen protein supplement with strength and resistance training will help you gain lean muscle mass and get improved body composition management.
According to certain studies, particular collagen peptides may help prevent sarcopenia, a muscular wasting condition commonly linked with aging.
How Much Collagen Should You Take On A Daily Basis?
Collagen protein is found in our skin, bone, teeth, tendon, ligaments, organs, cartilages, muscle, and blood vessels, and is one of the most significant proteins in the human body. Collagen, like other proteins, aids in the promotion of satiety, or feeling full after eating.
Most studies believes 2.5 to 15 grams of functional collagen peptides per day to be a healthy dose for overall health. Our collagen peptides, at 9.5 grams per 1 scoop dose, are bang on the money. It also has an essential amino acid balance that you require for everyday nourishment.
Skin hydration, elasticity, wound healing, hair and nail health, bone loss prevention, and osteoarthritis have all been proven to benefit from collagen protein.
How Much Collagen Per Day For Skin Improvement?
You might be shocked to find that you don’t need a large amount of collagen every day to reap the anti-aging and skin-health advantages.
While the body makes collagen naturally, levels begin to fall around the age of 30, thus supplementing with exogenous collagen may help to counteract this loss and smooth your skin.
In one research, doses as little as 2.5 to 5 grams per day for four weeks were shown to be effective in improving skin elasticity in older women.
After just 9 weeks, another trial found that 10 grams of collagen peptides given as part of a fruit-based beverage were much more effective than placebo in reducing the depth of existing skin wrinkles in middle-aged women.
Collagen Supplements For Joint Health
If you have osteoarthritis, rheumatoid arthritis, or a similar ailment, hydrolyzed collagen doses as little as 8 to 12 grams per day have been shown to enhance plasma collagen levels and give symptom alleviation in trials.
Higher doses (up to 40 grams per day) for 90 days have been demonstrated to be suitable and helpful in improving joint flexion and extension in patients with a history of arthritis in other studies.
After 120 days of supplementation, participants in the test group who received supplementary collagen reported a substantially delayed start of joint discomfort during activity.
How Much Collagen Should You Take For Gut Health?
There is presently insufficient evidence to prescribe a collagen dosage to particularly target gut health.
Animal studies, on the other hand, reveal that dosages beyond the standard guidelines may have an effect on the gut microbiota and short-chain fatty acid metabolism. Both of these contribute to more favorable digestive circumstances and improved gut health.
Daily Collagen For Muscle Mass
If you want to gain muscle growth and improve your body composition, 15 grams of collagen per day can be a good objective.
Taking 15 grams of collagen every day helped individuals gain muscle growth, decrease fat, and boost strength, according to multiple studies.
What Is The Most Effective Way To Consume Collagen?
If you want to include collagen supplements in your diet, there are several options:
- You can take it as a pill or capsule, as a liquid or as a powder.
- You may add collagen to coffee, tea, smoothies, and other meals because it is extremely soluble and nearly tasteless.
- It can also be used in baked items.
Are There Any Side Effects Of Taking Collagen?
Collagen supplements are typically safe, and most individuals do not suffer any negative side effects as a result of using them. However, some people have reported experiencing symptoms such as:
- An unpleasant taste
- Feeling overly full
- Other stomach problems
Before using collagen, as with any supplement, consult your doctor, especially if you plan to take more than the suggested amount.
Frequently Asked Questions (FAQs)
Is It Safe To Use Collagen Fillers?
Collagen is a naturally occurring protein that helps to keep skin supple and elastic. The body stops manufacturing collagen after a certain age, making you vulnerable to indications of aging such as wrinkles and face drooping.
Are Collagen Supplements Beneficial To Your Health?
Collagen is a protein that is prevalent in both humans and animals. Various structural proteins present in the skin, muscles, and bones are included. Collagen is required for the proper functioning of the skin, muscles, joints, and tendons.
Arthritis: Supplements for Joint Pain
Are there any nutrients that can aid with joint pain and swelling? Learn how specific substances can help your tight, achy joints.
Collagen and Injectable Fillers
Collagen injections and other injectable fillers plump up and smooth out your skin. Both are given under the influence of a local anesthetic. Side effects include bruising, puffiness, redness, and discomfort.
Do Collagen Injections Affect Your Health?
Bellafill, a USFDA-approved collagen filler, combines lidocaine, collagen, and unique beads. This preparation, along with the plastic surgeon’s competence, ensures that there is as little discomfort as possible.
How Can I Get Naturally Healthy Hair?
Hair has long played an important role in beauty standards. For centuries, long, lustrous locks have been regarded as perfect beauty. Have you ever wished for the bouncy, voluminous hair that you see in advertisements? If that’s the case, a thorough hair care program might help you realize your desire.
How Can I Remove Wrinkles From My Face?
Have you noticed some fine wrinkles on your face recently? Are you concerned about aging more quickly than usual? Fine lines and wrinkles appear mostly on the portions of the body that receive the greatest sun exposure, such as the face, neck, backs of hands, and tops of forearms. If you’re bothered by fine lines, there are ways to smooth them out.
Is 20 Grams Of Collagen A Day Too Much?
According to the authors of the study stated in the preceding section, collagen can meet up to 36% of our protein demands with no detrimental implications.
How Do I Make My Hair Shiny?
It’s one less thing to worry about if you have a nice hair day! Everyone wishes for a healthy, lustrous mane, and numerous over-the-counter hair care products claim to make hair lustrous, smooth, and silky. Of course, shampoos and conditioners are essential, but make sure you buy the right ones for your hair type.