How Much Collagen Per Day Is Ideal?
As an individual’s age increases, and their body’s rate of production of collagen decreases, many people start to rely on collagen supplements to make up for the shortage.
And once a person starts taking these supplements, they may have several uncertainties in their minds regarding this new routine.
Some of the common questions that people ask are –– How would I benefit by taking collagen peptides? In what form should I take them? How fast would I see the results? And what is the correct dosage?
Some of these questions may have straightforward answers, but not all, because health is a field where giving clear-cut answers is not always possible.
Many decisions in the arena of healthcare are strongly influenced by the user’s body constitution, their existing medical problems, if any, other related circumstances, and the results of new research. So, these questions will have to be dealt with, one by one.
Why Should You Take a Collagen Supplement?
Different people may start taking collagen supplements for different reasons. Some may require it for maintaining clear and elastic skin, and others for avoiding aches and pains.
In the case of some, the requirement may be purely cosmetic while for others the requirements may be health-related.
Collagen is a protein that the body produces naturally. It is the main structural component of connective tissue and is present in many body parts like skin, bones, muscles, and joints.
Collagen is itself of many types, and 28 types of it have been identified in vertebrates. However, of these, Collagen types 1, 2, and 3 are the ones commonly found.
Collagen is synthesized in the body by what is known as fibroblasts. Fibroblasts in one’s body are at their functional best when a person is young but their production capacity decreases as they age.
The shortfall may manifest as aching joints or sagging skin. It is then that collagen supplements become necessary to compensate for the deficiency. This is the primary reason for people relying on collagen supplements.
Daily Dosage of Common Collagen Supplement
Collagen is of different types, and the reasons for taking it may also vary from person to person. Accordingly, the dose of the supplement will be different for the two types of collagen, namely hydrolyzed collagen and undenatured collagen.
- Hydrolyzed Collagen:
This is a type of collagen that the body can absorb easily. Accordingly, it is the most commonly prescribed type of collagen.
It is available both in capsular form and as a powder. Powders are especially handy as they can be easily mixed with drinks, soups, or puddings. Such powders are used in cosmetics also.
A daily dose of 2.5 grams of collagen has been seen to be very beneficial for the skin as it increases moisture retention in the skin and improves the skin’s elasticity and density.
When taken along with calcium and vitamin D, a daily dose of 5 grams of collagen can increase the density of the bones.
The dosage can be increased further, and a daily dose of 15 grams has been found to increase muscle mass in users. The conclusion has been reached by a study conducted on pre-menopausal women.
- Undenatured Collagen:
The suggested dosage of undenatured collagen is much lower than that of hydrolized collagen. It is available both as powder and as a capsule, and 40 mg of it every day has the potency to heal joint pain related to osteoarthritis.
How Much Collagen Per Day Should Be Taken?
To decide how much collagen should be taken per day, it should be correctly assessed as to why that individual is relying on that supplement.
One way in which the dosage can be decided is by reading the instructions on the supplement label.
In the case of the supplement in powder form, manufacturers generally suggest the consumption of one or two scoops of the powder every day. Likewise, makers suggest one or two gummies or capsules for daily consumption.
Dosage decisions become difficult because collagen supplements are made in varying combinations. By and large, a collagen peptide dose between 2.5 and 15 grams is considered an effective and balanced one.
What if too much collagen is consumed?
Collagen is generally a safe supplement and does not lead to any negative side effects in users. There is no toxicity associated with it.
However, that does not mean that consumption can be unlimited. Everything has to be done within limits. While the label on the supplement bottle will give dosage recommendations, users should also consult their personal physician before starting collagen supplements.
This is especially important when someone is planning to have more of the supplement than is normally taken.
Rare instances of discomfort, resulting from the consumption of collagen supplements, have been reported. These are sensations of overfullness and bloating, a bad taste in the mouth, digestion-related complaints, etc.
When should you take Collagen?
Some supplements have to be mandatorily taken before food, after food, at bedtime, and so on. Collagen supplements are hardly subject to any such rules. Still, some explanation of the matter is required.
- Morning
Some consider that taking one’s daily dose of collagen first thing in the morning, on an empty stomach, is the right option.
But this idea is not supported by everyone. Experts say that since proteins are broken down inside the small intestine, it is irrelevant whether the stomach is empty or full.
Further, there is hardly any digestion involved in the case of collagen peptides, which are very bioavailable and are absorbed straightaway, requiring very little enzymatic action.
- Midday
Some may prefer to take their supplement in the afternoon as an extra snack. However, it is too small to be effective as a snack. The main meal of the afternoon is what satisfies hunger, irrespective of whether a collagen supplement is taken with it or not.
- Evening
Collagen supplements do not become extra-effective if they are taken in the evening. In short, the time of taking a collagen supplement does not in any way influence its effectiveness.
Conclusion
More research needs to be done to establish the correct dosage of collagen peptides, but it is more or less clear that for one kilogram of body weight, a daily dose of one gram of collagen is a safe dose; that is
- between 2.5 and 5 grams can boost the strength of joints.
- 5 grams is good for maintaining bone health.
- between 2.5 and 10 grams supports skin health; and
- a range between 15 and 20 grams can strengthen muscles.
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