If you’re planning on taking collagen, you’re probably wondering how much collagen per day you should take. Collagen is the main protein in the body and is comprised of essential amino acids. Collagen protein is the key building block of the skin, ligaments, tendons, and other connective tissues. Some people like to provide the body with more collagen through a balanced diet with collagen-rich foods like bone broth or fish. Another easy way is to take collagen supplements. In that case, what is the right collagen amount that works best for you? Read on to learn more!
Why Do We Need Collagen Supplement?
Our bodies produce collagen naturally. However, from our mid-20s onwards, the collagen production process slows down and the produced amount decreases by around 1% per year. As we age, the rate at which collagen is broken down is faster than the amount the body can produce. That’s why it might be helpful for some people to supplement the body with external sources of collagen. Knowing how much collagen you should take per day could help you reap the most benefits from it and help you achieve your desired results.
Health Benefits of Collagen
Collagen supplements may have multiple benefits on our health and wellness. More and more research is being conducted on how collagen can benefit the body. According to some studies, collagen supplements may help with skin aging and promote skin health by enhancing skin elasticity, hydration, and collagen density. Additionally, it may also aid in reducing joint discomfort, promoting stronger hair and nails, as well as supporting gut and heart health. Also, some people might use collagen to improve muscle mass. Considering all the possible benefits of collagen, maintaining a balanced amount of collagen could be essential for keeping different parts of our bodies running smoothly.
The Amount of Collagen Intake Might Depend on The Type
How much collagen should you take? As a matter of fact, there’s no clear-cut answer. Many different factors play a role in determining how much collagen you should take. For example, the amount of collagen you should take per day could depend on the type of collagen you’re planning to take. There are different types of collagen, these are:
This is a common form of collagen that you can find in many collagen supplements. People use “hydrolyzed collagen” or “collagen peptides” interchangeably to call the collagen produced through the hydrolysis process. As collagen protein is a chain of amino acids, this process helps to break it down into smaller pieces called peptides. Hydrolyzed collagen has already been broken down into smaller chains. Therefore, your body is more likely to digest and absorb it more easily.
Hydrolyzed collagen usually comes in the form of pills or powder. A straightforward way to know how much collagen to take per day is to follow the recommendation from the provider. For collagen powder, you can easily add it to your beverages, soups, or baked foods depending on your preferences. For instance, some people like to add it to hot coffee, making it a perfect drink in the morning.
Many brands recommend taking 1-2 scoops (or tablespoons) daily of powdered collagen. In capsule form, the amount of collagen is already measured and packed by the manufacturers. The usual recommended dosage is 1-2 capsules per day depending on the particular brand.
On the other hand, how collagen works in the body depends on each individual. Age, genetics, and lifestyle may contribute to collagen loss and production rates. Hence, the amount needed might vary from person to person. An amount of 2,5 to 15 grams of hydrolyzed collagen per day may show effective results according to what some research suggests. One trial with women who took 2,5 grams daily of collagen peptides for 12 weeks showed improvement in skin health. It showed that it may assist in increasing skin elasticity, hydration, roughness, and density.
Undenatured collagen is a raw form of collagen protein. In other words, this means that it hasn’t been broken down into smaller chains. It is often derived from chicken cartilage and also available in the form of capsules or powder. A clinical trial of 40 milligrams daily intake of undenatured collagen suggested that it helped to improve joint health after 120 days of supplementation. One pilot study showed a possible reduction in joint discomfort for women who took 10 milligrams of undenatured collagen in 42 days.
Gelatin is less often sold as a collagen supplement. It is more of an ingredient for gelatinous desserts. For example, people might add it to soups, smoothies, and other cooked foods for the texture and to increase collagen protein in the body. Since it is not often used as a supplement, there is not much research on how much we should take per day to reap the full benefits of collagen. Hence, it is best to follow the serving recommended on the package.
Desired Results May Affect the Amount of Collagen to Take
As mentioned, a collagen supplement typically comes with a recommended dosage. If you have tried for some time but think it is not showing the expected results, you might want to adjust the amount to see what works for you. The amount of collagen to take per day may also depend on your body weight and your desired goals.
Feeling overwhelmed with all the information out there? Don’t worry, here we’ve compiled findings from various studies on different dosages of daily collagen intake. The findings vary according to the benefits and study duration. This might help you find the right dosage that best serves your goals.
For skin health and nails
Clinical trials of a 10 grams per day collagen intake in some studies suggested that taking a collagen supplement could show improvement in skin elasticity and pore size reduction after 90 days. Similarly, another study with the same dose found that it may also improve skin hydration after 8 weeks. A daily intake of 2.5 grams of collagen peptides may have helped in reducing wrinkles and fine lines after 4 to 8 weeks according to one study.
For the improvement in the condition of nails, taking 2.5 grams per day of collagen supplements may promote nail growth and help make them less brittle after 24 weeks suggests one study.
For joint health
One study found through their research on young adults who took 5 grams per day of collagen peptide for 12 weeks that taking a collagen supplement may be helpful in supporting activity-related knee joint discomfort. Another clinical trial reported an improvement in joint problems for athletes who took a 10 grams dietary hydrolyzed collagen supplement daily for 24 weeks.
For other benefits on health
5 grams per day of collagen peptides taken for 12 months may have helped in increasing bone mineral density for menopause women, one study suggests. Another study suggested that 8 grams of collagen supplement taken twice daily (16 g in total per day) in 6 months may help to promote heart health. In addition, taking 15 grams of collagen daily might also help to increase muscle mass and body composition.
The Bottom Line
These studies may show promising results of the benefits of collagen. However, bear in mind that every individual is different and adapts to supplements differently. The amount of collagen you should take per day might depend on the type of collagen supplements that you have. Additionally, each collagen supplement might differ in collagen content per serving. They might contain a different mix of collagen Type I, II, III, V, or X. Remember to check the nutrition facts label for detailed information and the recommended dose.
Because all our bodies are unique, the amount of collagen you should take per day is likely to vary from person to person. Collagen intake amount per day also may vary depending on the goals of each individual. It may be helpful to ask yourself what kind of result you expect to get from taking collagen. That could impact the dose you should take.
Furthermore, your body weight, age, and lifestyle are other factors that can possibly affect how much collagen to take per day. Consistency and getting a sufficient amount of collagen to suit your personal needs are key. Some of the best practices are to start with the recommendation, observe, gauge the results and adjust! Also, remember that it could take some time for collagen supplements to work and start showing results. Be patient!
If you are planning on buying collagen supplements, it is best to look for brands that provide clean and high-quality products. Check out our recommendations on the best collagen products!