There is no shortage of questions when it comes to collagen routine. But, one of the most common question is: how much collagen per day should I take? Here, we outline the information you might want to know.
What Purpose Does Collagen Serve?
Your body begins to lose collagen as you get older. In fact, by the age of 40, you may be losing up to 1% of your body’s collagen annually. Hence, as you age, your skin loses elasticity and starts to wrinkle
Other elements like diet, routine smoking, drinking, and sun exposure all have an impact on collagen loss. Furthermore, collagen loss may also have an impact on the health of your bones, joints, and other body parts.
Here is an overview of where collagen is important:
+ Skin’s retention of structure
+ Healing of wounds
+ Anti-aging assistance
+ One prevalent cause of joint pain is osteoarthritis.
+ Bone preservation
+ An increase in muscular mass
+ Nail and hair health
Collagen is a protein present in many of your body’s tissues and organs. Hence taking extra collagen may help keep your skin, muscles, bones, and joints healthy.
Varieties of Collagen
There are 28 different forms of collagen, making it a plentiful protein. In the human body, types I II, III, IV, and V are the most prevalent. Each form of collagen has a specific function. For instance, earlier studies discovered that types I and III coexist in the skin and organs. Meanwhile, type II is frequently present in joints and cartilage.
As a result, various forms of collagen are frequently offered in collagen supplements. However, always keep in mind that additional studies are required to fully comprehend the potential effects of the various types of collagen supplements on human health.
The most used types include:
+ Hydrolyzed collagen (collagen hydrolysate), which is made from bovine (cattle), marine (seafood), poultry (typically chicken or eggshells), pigs, and other sources of animal life.
+ Uncooked collagen or undenatured collagen is produced from chicken cartilage,
+ Gelatin, which is typically produced from animal sources, is cooked collagen.
The type used in your preferred supplement may have an impact on how the supplement is taken and how much to take.
Remember
There are no vegan alternatives for collagen as we can only get them from animal sources, despite supplements being devoid of dairy, gluten, and sugar.
Why Would You Want To Take Collagen Supplement?
People include a collagen supplement in their regimen for a variety of reasons. This includes general health and aesthetics. After all, the protein is naturally present in the skin, muscles, joints, bones, and intestines of the body. And, although we actually manufacture collagen through the fibroblasts in our cells, as we age, the amount of this substance reduces. Thus many people search for natural ways to stimulate the synthesis. This is where collagen supplements enter the picture.
Here are some of the possible health benefits of adding collagen supplements to your routine:
1. Skin Health
Various reports say collagen peptides can support dermal collagen density and skin elasticity. The mechanism behind this is that hydrolyzed collagen peptides have been demonstrated to support your body’s natural collagen production, as well as the creation of other skin-related molecules like elastin and fibrillin within the fibroblasts. However, some say the jury is out as to whether or not collagen supplements are actually helpful.
2. Bone and Joint Health
One randomized controlled trial indicated that patients who took a type II collagen supplement for 180 days saw support in their physical function. Additionally, according to the patients, they had enhanced joint mobility and comfort. Specifically, the study says the collagen “improved knee joint symptoms in knee osteoarthritis subjects and was well-tolerated.” Collagen type II is a prevalent structural component of our joints.
3. Muscle Health
Despite lacking tryptophan, one of the nine essential amino acids, collagen still provides up to 19 different amino acids and can help promote muscle building, according to study.
How Much Collagen Per Day Should I Take?
It may feel like collagen has been on the market for a while. But generally speaking, it’s a newer supplement option! Unlike with some other vitamins, minerals, and supplements, the science surrounding collagen peptides is still developing.
As a result, while you might discover clear guidelines on intake levels (such a recommended daily allowance or RDA) and status biomarkers for things like vitamins , it’s just not the same for collagen – at least for now. This raises the question: how much collagen per day should I take?
Most reports say you have to look for the grams of collagen per serving. If not that, then the amount of scoops for those in powder form. If you’re taking liquid collagen, then you already know that they often come in a per serving bottle or sachet.
Of course, the best way to know the amount of collagen you can have is through your doctor. Talking to your physician is important, especially if you have an underlying condition or are taking medicines at the moment.
Can You Take Too Much Collagen?
For healthy persons, collagen is typically regarded as a safe and nontoxic daily supplement, and the majority of people won’t encounter negative side effects. However, some people have complained of symptoms like an unfavorable taste, feeling too full, or other stomach issues. Therefore, it’s best to consult your healthcare practitioner before taking more of these supplements than is advised.
Key Takeaways
Collagen is an abundant protein present in many of your body’s connective and structural tissues. In order to counteract age-related collagen loss, it is also extracted from a variety of animal sources and processed into supplements that some individuals take. How much collagen per day should you take? That depends on your needs. Talking to your doctor is necessary.
