How Much Collagen Should You Take Per Day?

7 Hits - maryam khan - Feb 3, 2022, 11:53 PM

Collagen is a practice that continues to be progressive. Over the past few years, this vital protein - which is given to its skin, hair, nails, and combined benefits - has evolved from everything from powders and pills to dams and coffee. But how much collagen should you take to get the benefits? Here's what experts and recent research say about getting the most out of this popular supplement.

First, A Quick Collagen Recap

Collagen is actually the most abundant protein in the entire human body. You’ve probably heard that your skin contains, so let’s start there. "It's a very complex protein in the skin," said New York City board-certified dermatologist DRS. Hadley King, M.D. "It's what gives the skin its energy, which contributes to the youthful appearance."

However, the collagen in your skin decreases with age. "Over the years, it turns into a weaker elastin, which leads to shrinking," says DRS. "The aging and formation of your DNA contributes to the reduction of collagen, but other factors, such as strokes and UV rays, also help."

Skin aside, "protein is also found in other parts of the body, including the eyes, cartilage, bones, blood vessels, GI tract, and teeth," says DRS.

Types of Collagen

Since most body parts contain collagen, there are many types that are found throughout the body.

"Type I is the most common type of collagen in the skin (and throughout the body)," Allen said. "However, there are several other species that play an important role in the skin." Although there are 16 types of collagen found throughout the body in all, types I, II, and III are the most abundant.

Collagen Supplements

Collagen supplements are made from the bones, cartilage, skin, muscles and the connective tissue of cattle, poultry, fish or pigs. Usually, they contain collagen hydrolyze, a type of protein that is divided into various components, called peptides, that make it easier to digest.

A few popular options include Vital Proteins Collagen Peptides, Ancient Nutrition Multi-Collagen Protein, The Vitamin Shoppe brand Multi-Source Collagen, and Dose & Co Vanilla Collagen Creamer.

Additional Benefits

Speaking of beauty, "collagen ingredients have been shown to increase skin firmness and skin firmness," says Allen. (The judge indicates that the supplements directly increase the content of the skin or provide skin-building blocks to enhance its product.)

In any case, the 2019 Journal of Drugs in Dermatology review concludes that the first results in the short-term and long-term use of oral collagen supplements for skin aging, firmness, hydration, and collagen strength are promising.

Learn More: 7 Big Foods and Drinks For Your Skin

In addition to skin, collagen supplements can also support joint bone health, Allen said. And what is the 2019 update? It also found that collagen promotes wound healing.

Also, collagen can support your muscles and promote muscle growth and size. (Yes, indeed!)

How Much Collagen To Take With Your Health Goals

Once you have gone through the various collagen supplements on the market, you may have found (and are confused) a seemingly endless list of different products.

Reason: How much collagen you should take may depend on your specific health and fitness goals. Here is what King and recent research has to say:

In integrated health: A 2012 study found that 2.5 grams daily can benefit those who suffer from joint problems.

Skin Improvement: Studies from 2014 and 2019 both suggest that 2.5 grams daily can support skin health, including hydration, appearance of wrinkles, firmness, firmness, and density.

Supporting healthy nails: According to one 2017 study, taking 2.5 grams a day can promote nail growth and help with brittle nails.

Orthopedic health: The 2015 and 2018 studies suggest that taking five grams daily can help increase bone strength in postmenopausal women.

Muscle stimulation: According to the 2015 and 2019 studies, when combined with resistance training, supplementing with high doses (15 grams) per day can promote muscle mass and help improve body composition.

Best Practices For Supplementing

If you are interested in making collagen a regular part of your diet supplement, talk to your doctor or registered dietitian (book a free nutrition consultation!).

Your diet can ensure that your supplement does what it is supposed to do. "You also need vitamin C, which is essential for collagen production," King said. It helps with rebuilding tissue. So if you are not eating enough vitamin C in the diet, consider adding it, too. Or, look for supplements that include vitamins and proteins, such as The Vitamin Shoppe brand Collagen Peptides Plus.

How Much Collagen Per Day?

Hydrolyzed collagen is a protein supplement that supports rapid injury recovery, stronger joints, smoother skin and better sleep.

But if you do not get your dose right, you may not get the full benefits of collagen peptides. And taking too much can lead to amino acid deficiency and other problems that are better avoided.

You will also learn how much collagen per day is safe, how to calculate your recommended daily collagen dose, and other tips to know.

Collagen protein isn’t interchangeable with other forms of protein that you’d use for other purposes.

Unlike a complete protein used for meal replacement purposes, for instance, or post-workout recovery shakes, your body likely requires consistent, daily exposure to the unique amino acid profile for collagen to be effective.

Bottom line: take collagen protein daily for best results, not just as a workout recovery drink or as an occasional meal replacement protein source.