Collagen is one of the most important proteins in your body. It is composed of amino acid chains and plays an important role in structural components and connective tissue like skin, tendons, and muscles.
Collagen is also helpful in blood clotting, wound healing, and protecting the nervous system.
Some foods, such as bone broth, beef, chicken, fish, poultry, dairy, and eggs, contain collagen. Others help your body make collagen by providing essential amino acids and other nutrients.
Supplements are not necessary for everyone because your body can produce all the collagen it needs if you eat a healthy diet. You may still choose to take supplements to get certain health benefits or to treat collagen deficiency and other conditions.
This article will discuss how much collagen you should consume each day.
Your body loses collagen as it ages. You can lose as much as 1% of your collagen by the age of 40.
Other factors such as diet, smoking, alcohol consumption, and sun exposure can also impact collagen loss.
As you age, your skin begins to lose structure and wrinkles because of a lack of this protein. It can also impact the strength of your bones and joints.
Collagen supplements are used in a variety of ways.
- skin structure preservation.
- wound healing.
- anti-aging support.
- Osteoarthritis is a common cause of joint pain.
- Prevention of bone loss.
- muscle mass improvement
- Hair and nail health.
SUMMARYCollagen is a protein found in the body and makes up many tissues. Supplementing with this protein can help maintain skin health, muscle mass and bones, as well as joints.
Collagen – This is a rich protein with 28 types known to date.
Types I, II, and III are the most common types in the human body.
The different types of collagen have their purposes. Research from the past has shown that collagen types I and III are found together in organs and skin. Type II, however, is more common in joints and cartilage.
Different types of collagen are often advertised as part and parcel of collagen pills benefits.
However, it is important to remember that further research is required to understand the effects of different types of collagen on human health.
Similar to the way your body has different types of protein, many collagen supplements also have different types.
- Hydrolyzed colla ( collagen hydrolysate) This type is derived from bovine(cattle), (seafood), chicken, and other animals. It’s then broken down into smaller, easier-to-absorb, peptide particles.
- Undenatured collagen. This collagen is derived from chicken cartilage.
- Gelatin: This refers to cooked collagen that is usually derived from animals.
Your choice of supplement could have an impact on the form and dosage instructions.
There are no vegan collagen substitutes. Although supplements may not contain dairy, gluten, or other sugars, collagen can only be obtained from animals.
SUMMARYHydrolyzed collagen and undenatured collagen are the most commonly used types of collagen in supplements.
At the moment, there are no guidelines from health authorities regarding how much collagen you should take daily.
The amount of collagen that you need will depend on the form and purpose of your supplement.
Hydrolyzed Collagen is a popular form of supplementation. It’s more easily absorbed than other forms. You can buy it in powder or capsule form.
A review of clinical trials in 2019 found that 2.5-15 grams of hydrolyzed collapeptides daily may be safe and effective.
A daily intake of 2.5 grams could help with joint pain, skin health, and hydration.
This dose can be increased to 5 grams daily.
These peptides can be taken in larger daily doses, up to 15 grams per day, which is primarily used for improving muscle mass and body composition.
A few human studies suggest that 10-40mg of undenatured Collagen per day could improve joint health.
Gelatin can be used less frequently as a supplement. This type of cooked collagen is more commonly used in gelatinous desserts.
You can also add it to soups, sauces, smoothies, and other foods to increase the collagen protein content. However, limited research has been done to support this recommendation.
It is best to refer to the serving size on the package before adding it as a supplement.
Manufacturer’s suggested dosage
The packaging of most collagen supplements will include a daily recommended dosage.
Powdered supplements often recommend taking one to two tablespoons daily (or a few spoonfuls), while gummy or pill supplements may suggest taking one to two pieces.
These servings may vary in collagen content depending on the supplement. For more information, please refer to the nutrition facts label.
SUMMARYThe daily intake of 2.5-15 grams of collagen per day seems safe and effective. The specific supplement you are taking and the reason you are taking it will determine how much you should take.
Collagen is safe for healthy people and has no side effects.
Nevertheless, there have been some reports of symptoms such as an unpleasant taste or feeling too full.
If you are considering taking more than the recommended dose of these supplements, consult your healthcare provider.
SUMMARYCollagen supplements are safe and effective for the public. However, some people may experience mild side effect from their use.
Collagen is a protein-rich in collagen that forms part of your body’s connective and structural tissues.
It can also be isolated from various animal sources and made into supplements for people to counter age-related collagen loss.
Most adults can make enough collagen if they eat a healthy diet with sufficient protein from animals. However, some people take collagen supplements to help support their collagen production, muscle growth, joint health, skin health, and hair health.
There are many types of collagen supplements available. The type you choose will determine how much you should take.
Before adding collagen to any diet, consult your doctor.