How A lot Collagen Per Day? Perfect Dosing For Greatest Outcomes

October 11, 2023

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Collagen is among the hottest traits within the complement and health world as folks notice its quite a few well being advantages.

Collagen, comprised of amino acids, is essentially the most ample protein within the physique and performs a job in constructing muscle tissue, tendons, ligaments, bones, and different connective tissue. With a number of forms of collagen dietary supplements out there, it is essential to acknowledge the kind and quantity your physique requires.

Determining how a lot collagen to take day by day is important to maximise the advantages and restrict unintended effects. So on this article, we’ll discover the analysis to find out the reality about collagen consumption.

Desk of Contents:

What Is Collagen?
How A lot Collagen Ought to You Take Per Day?
Components That Have an effect on How A lot Collagen To Take Per Day
Varieties Of Collagen
Collagen Dosage And Kind For Your Targets
How To Get Your Each day Collagen Dosage
FAQs

how much collagen per day you should take

What Is Collagen?

Collagen is essentially the most ample protein within the physique, accounting for roughly 30% of all our protein, and performs an important function in a number of bodily capabilities. It is comprised of the amino acids glycine, proline, and hydroxyproline in a fancy triple-helix construction, offering structural help and energy to the pores and skin, muscle tissue, bones, tendons, ligaments, and different connective tissues.

Naturally produced by the physique, collagen additionally improves the elasticity and firmness of tissues and cushions joints to keep up flexibility, however manufacturing slows as we age, and the standard declines.

Different advantages of collagen dietary supplements embody:

Enhancing pores and skin elasticity and hydration
Supporting bone and joint well being
Lowering the indicators of growing older
Enhancing digestion
Therapeutic wounds
Growing muscle mass
Enhancing blood sugar management

Collagen dietary supplements differ in kind, high quality, supply, and bioavailability, so it is important to do your analysis to make sure you select the correct. For a extra in-depth clarification of collagen, take a look at our article: What Is Collagen? All the pieces You Want To Know.

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How A lot Collagen Ought to You Take Per Day?

Your required targets and goal will decide what number of grams of collagen per day you have to be utilizing. Primarily based on analysis, the consensus amongst consultants is that folks can safely devour between 2.5 to fifteen grams of collagen a day.

Nonetheless, a examine from 2019 suggests that folks can devour way more whereas sustaining amino acid stability. Collagen protein doesn’t have the entire important amino acids as a result of it lacks tryptophan, so it isn’t thought of a whole protein supply.

The researchers concluded that collagen peptides can account for as a lot as 36% of our protein supply in an ordinary American day by day food plan whereas sustaining indispensable amino acid stability. This reveals that we are able to safely devour rather more than the really useful most of 15 grams of collagen day by day with out hurting our protein profile¹.

For instance, a 14-gram serving of collagen peptide powder comprises 12 grams of protein. So, if you happen to devour 100 g of protein day by day, 36 grams can come from collagen, which means you’ll be able to take as much as 42 grams of collagen peptide powder.

The Advisable Dietary Allowances (RDA) advocate 56 grams of protein for grownup males and 46 grams for ladies day by day. This interprets to roughly 20 grams of protein from collagen for males and 16 grams for ladies, or roughly 23 grams of collagen peptides for males and roughly 18 grams for ladies.

Collagen Dosing Verdict: 2.5-15 grams day by day on common, with the potential for 20 grams or extra, as much as a max of 36% of all protein sources.

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Components That Have an effect on How A lot Collagen To Take Per Day

A number of various factors have an effect on the best day by day collagen consumption. A few of these elements embody:

Age: Sadly, we lose roughly 1% of our pure collagen a 12 months, beginning round 20 years outdated. By age 40, we’ve got misplaced roughly 24% of all our collagen. The older you’re, the upper the dose you may want.
Gender: Collagen is among the hottest dietary supplements for ladies on account of its beauty advantages on hair, pores and skin, and nails. Nonetheless, males require barely greater quantities on account of their greater protein consumption. We speak about males’s collagen wants extra in our article: Is Collagen Good For Males?
Weight loss plan: We are going to spotlight meals sources excessive in collagen under, however a number of meals comprise collagen. If in case you have a well-balanced food plan that features meat, fish, eggs, and dairy, you doubtless do not want as a lot as individuals who do not devour these meals.
Physique Weight: Individuals who weigh extra require extra day by day protein consumption. Due to this fact, heavier folks ought to devour extra collagen.
Targets: Differing kinds and dosages of collagen are particularly associated to your targets. We are going to go into this in additional element under.
Current Well being Circumstances: Individuals with sure current well being situations might require completely different dosages. For instance, folks with arthritis would devour extra collagen than the typical particular person.
Environmental Components: A number of environmental elements can hurt and scale back collagen. These embody UV rays from solar publicity, stress, cigarette smoke, and air pollution. It is best to take greater doses if you’re uncovered to any of those frequently.
Medication: Numerous medicine, equivalent to aspirin and different non-steroidal anti-inflammatory medicine (NSAIDs), scale back the manufacturing of the protein fibronectin, which is crucial to collagen. This will harm kind I collagen and have an effect on pores and skin elasticity.
Stress: When you find yourself careworn, it causes a rise in blood stress, coronary heart charge, and respiration charge. This causes much less blood move to the pores and skin, which hurts collagen manufacturing.
Kind Of Collagen: There are various kinds of collagen dietary supplements, equivalent to hydrolyzed collagen, collagen powder, or tablets, that may have an effect on the dosage. The assorted sorts have completely different focus ranges and, due to this fact, completely different dosages.

Varieties Of Collagen

There are 28 forms of collagen within the physique, however there are important sorts sometimes present in dietary supplements. The 5 important forms of collagen are:

Kind I: Over 90% of all collagen within the physique is Kind I. It helps strengthen and help pores and skin, bones, tendons, and ligaments. Sourced from bovine (cow) or marine (fish) collagen
Kind II: Primarily present in elastic cartilage and used for cushioning and help in joints and total joint well being. Sourced from rooster or rooster cartilage
Kind III: Normally discovered subsequent to Kind I collagen. Discovered within the pores and skin, blood vessels, and organs. Helps with construction and elasticity. Sourced primarily from bovine collagen
Kind IV: Discovered within the pores and skin and basement membrane, separating tissue layers. Helps varied filtration processes within the organs, such because the kidneys. Sourced from meat, broth, and high-protein meals
Kind V: Discovered on the floor of cells, cornea of the eyes, hair, and placental tissue. Performs a job in cell adhesion and stability. Sourced from bovine, marine, and different varied types of cartilage

It is essential to notice that the overwhelming majority of collagen dietary supplements comprise Kind I and Kind II.

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Totally different Types of Collagen Dietary supplements

Except for the various kinds of collagen, there are additionally completely different types of collagen dietary supplements. These embody:

1) Common Collagen:

Customary collagen dietary supplements comprise common collagen powder extracted from bovine, porcine, rooster, and fish. Common collagen has bigger molecules than hydrolyzed collagen, so it takes longer to interrupt down. It will possibly are available in varied types, together with powder, tablets, or liquid. Head to our article on Capsules vs Powder to study extra in regards to the completely different collagen types.

2) Hydrolyzed Collagen Peptides:

The most well-liked kind of collagen complement is also referred to as collagen peptide powder. It’s a processed kind that breaks down the collagen into smaller peptides. This course of improves bioavailability as a result of the physique can take up the peptides sooner and extra effectively. It makes use of varied sources, together with rooster, marine, and bovine collagen.

3) Undenatured Collagen:

Undenatured collagen is a powdered, glycosylated type of Kind II Collagen (UC-II) not damaged down or uncovered to warmth, acids, and enzymes. It’s derived from rooster sternum cartilage.

4) Collagen Protein Powder:

Collagen protein powder is a kind of protein that could be a pure, dairy-free different to whey and different forms of protein. Though it isn’t a whole protein because of the lack of tryptophan, collagen protein powder must be used along with common protein sources and never your sole supply of protein.

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Collagen Dosage And Kind For Your Targets

As we’ve got talked about, the really useful collagen per day dosage depends upon what your targets are.

1) For Pores and skin Well being:

Research have proven that 2.5 to five grams of collagen day by day considerably improves pores and skin elasticity, hydration, roughness, and density². We speak about this profit, amongst others, extra in our article: 5 Greatest Collagen Advantages For Girls.

Collagen Dosage: 2.5 to five g day by day

2) For Arthritis and Help Joint Well being:

Research have proven that 10 grams a day of collagen is right for bettering joint ache and joint well being³. Wholesome Origins UC-II is a good collagen selection for these trying to help joint well being. It contains 10 mg of undenatured Kind 2 collagen per serving, which reinforces joint well being.

Collagen Dosage: 10 g day by day

3) For Intestine Well being:

Research have proven that 15-20 grams a day of collagen can enhance leaky intestine and management outbreaks associated to IBS, IBD, Crohn’s, or colitis. One examine confirmed that 20 grams a day of collagen for six weeks lowered bloating and improved gentle digestive signs in grownup ladies⁴.

Collage Dosage: 15 to twenty g day by day

4) For Bone Well being:

Research present that 5 grams a day of collagen is right for bone well being. In a single examine, 5 grams of particular collagen peptides day by day improved bone markers in postmenopausal ladies. This included elevated bone formation and lowered bone degradation⁵.

I extremely advocate Life Extension Bone Energy Collagen Formulation for bone well being, because it comprises collagen, vitamin D3, magnesium, silicon, dried plum extract, and boron.

Collagen Dosage: 5 g day by day

5) For Hair:

It is best to use round 5-10 grams day by day to enhance hair well being. For these taking collagen to enhance hair well being, you’ll be able to’t go flawed with Youtheory Collagen Superior Formulation, which options collagen, biotin, and vitamin C.

Collagen Dosage: 5 to 10 g day by day

6) For Muscle Mass:

Analysis suggests taking a bigger dose of collagen, 15 to twenty grams day by day or extra, to extend muscle mass and enhance muscular energy. On the finish of the day, collagen is a protein, and protein builds muscle.

One examine had younger males take 15 grams of particular collagen peptides day by day or a placebo whereas performing resistance coaching 3 times every week. After 12 weeks, the lads utilizing collagen considerably elevated physique mass, fat-free mass, and muscle energy greater than the placebo group⁶.

Dosage: 15 to twenty+ g day by day

7) For Blood Sugar Management:

Scientific trials in sufferers with kind 2 diabetes discovered that 5 grams of collagen improved blood sugar management by reducing HbA1c ranges and rising insulin sensitivity. Customers on 2.5 grams of collagen had a 15% discount in fasting blood glucose ranges, whereas customers on 5 grams of collagen led to a drop of 41%⁷.

Collagen Dosage: 5 g day by day

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How A lot Collagen Ought to I Take Per Day? A Abstract

This desk will enable you discover the most effective dosing on your targets.

Well being Aim	Collagen Dosage
Pores and skin Well being	2.5 to five g day by day
Arthritis & Joint Well being	10 g day by day
Intestine Well being	15 to twenty g day by day
Bone Well being	5 g day by day
Hair Well being	5 to 10 g day by day
Muscle Mass	15 to twenty+ g day by day
Blood Sugar Management	5 g day by day

How To Get Your Each day Collagen Dosage

The 2 important methods we get collagen are from meals and collagen dietary supplements. On this part, we’ll present you the most effective sources that will help you meet your collagen day by day consumption.

1) Collagen From Meals:

We primarily get collagen via meals as a result of it’s derived from animal sources, not vegetation. Beneath are the most effective forms of meals to eat to extend your collagen.

Bone Broth: Bone broth, particularly beef bone broth, is among the prime sources of collagen. Bovine bone broth is extracted by simmering cattle bones and connective tissues for at the least 12 to 24 hours. Bone broth primarily comprises Kind I collagen that comes from bovine. To study extra about bone broth and methods to use it, take a look at our article on the 7 Greatest Bone Broths.
Rooster Pores and skin and Cartilage: Rooster pores and skin, cartilage, joints, and connective tissues are loaded with collagen, primarily Kind II.
Pork Bone Broth and Pork Pores and skin: Porcine bone broth derived from pigs can be excessive in collagen. Pork pores and skin and toes additionally comprise excessive quantities of collagen and are generally used. Healthcare merchandise sometimes comprise porcine-derived collagen as a result of it’s just like human collagen.
Sardines/Fish Pores and skin and Scales: Fish collagen is within the bones, pores and skin, and scales. Due to this fact, you need to eat forms of fish the place you eat a lot of the physique, like sardines. Salmon and mackerel are different forms of fish with excessive quantities of collagen within the pores and skin.
Animal Organs: Until you’re the health influencer, the Liver King, you doubtless do not eat animal organs equivalent to the center, liver, mind, and kidneys. Nonetheless, organs comprise a excessive focus of Kind I collagen.
Gummies: Gummy candies are made utilizing gelatin, which is comprised of hydrolyzed collagen. Vegan gummies won’t comprise collagen.

Whereas all these meals comprise collagen immediately, different meals not directly assist with collagen, together with berries, dairy merchandise, eggs, aloe vera, broccoli, and something wealthy in copper, zinc, and manganese.

2) Collagen Dietary supplements:

Whereas some meals comprise collagen, the most effective and most effective option to get your day by day dose is with a complement. As talked about above, collagen dietary supplements are available in varied types, together with powder, protein powders, tablets, and topical merchandise. Sadly, the FDA doesn’t regulate collagen dietary supplements, so not all merchandise are created equally.

One of the best collagen for males is Primal Kitchen Collagen Peptides. Every serving comprises 11 grams of unflavored bovine collagen peptides derived from South American cattle. It comprises a mix of kind I and kind III (present in blood vessels) particular bioactive collagen peptides. Every serving has roughly 40 energy and 10 grams of protein. The powder dissolves properly with out leaving any grit and might simply be combined with any meals or beverage.

Primal Kitchen Collagen Peptides is keto-certified, entire 30 food plan permitted, gluten-free, and comprises zero soy, whey, or dairy. It the most effective oral collagen peptide supplementation examined for purity, heavy metals, and different contaminants. Additionally they provide a subscribe-and-save possibility for an additional 10%.

PRIMAL KITCHEN® Collagen Peptides assist help hair, pores and skin, and nails, and pair completely with savory soups, shakes, smoothies, espresso, and even baked items….

For an in-depth rating of the most effective collagen dietary supplements, take a look at our article the 9 Greatest Collagen Dietary supplements.

FAQs

Beneath are a number of the commonest questions associated to how a lot collagen to take per day.

Is 20 grams of collagen a day an excessive amount of?

Most individuals don’t have to take 20 grams of collagen a day, as that’s an extreme dose. Nonetheless, relying in your physique’s wants and well being standing, most individuals can tolerate 20 grams day by day with out unintended effects.

Is 1000 mg of collagen sufficient?

No, 1000 mg is only one gram of collagen. Most consultants and collagen dietary supplements advocate at the least 2.5 grams a day.

How a lot collagen ought to a girl take day by day?

Girls can safely take anyplace from 2.5 to fifteen grams or extra of collagen day by day.

Is there a draw back to taking collagen?

Whereas most individuals don’t expertise unintended effects, there’s a probability you will have detrimental unintended effects, notably digestive issues. If in case you have digestion points, seek the advice of your physician and begin with a low dose.

Can you’re taking an excessive amount of collagen?

Though you’ll be able to’t overdose on collagen, an excessive amount of could cause probably dangerous unintended effects. Collagen is just like protein powder, so an excessive amount of could cause digestive and kidney issues, amongst different points.

Ought to I take collagen on a regular basis?

Sure, collagen dietary supplements are designed to be taken day by day.

how much collagen to take per day

How A lot Collagen To Take Each day: Last Takeaways

So, how a lot collagen must you take day by day? The precise quantity will rely on a number of elements, primarily your required objective.

A common rule of thumb for the way a lot collagen it’s best to take is to devour a smaller dose of roughly 2.5-5 g for pores and skin and joint advantages and better doses of 10-20 g day by day for constructing muscle and bettering physique composition.

To enhance total well being, stick with the two.5 to fifteen g day by day vary. Research have proven you’ll be able to safely devour as much as 36% of your day by day protein consumption value in collagen with out affecting your amino acid stability, which may imply 20 to 40 grams or extra of collagen dietary supplements day by day. The precise reply won’t be the identical for everybody, so make sure to take the correct dose to maximise your required advantages.

For assist discovering the proper collagen product on your targets, take a look at our article 9 Greatest Collagen Dietary supplements To Help Bones, Joints, and Pores and skin.