What is Collagen  |  How Much Do You Need  |  Negative Effects  |  How to Take Collagen Safely  |  How Long it Takes to See Results  |  Best Type of Collagen  |  The Final Mention

Are you looking for a way to stay healthy and fit?

Collagen supplements are an incredibly important nutrient that can help keep your body in top shape. Whether you’re trying to reduce joint pain, improve skin elasticity, or promote gut health — taking the right amount of collagen per day could make the difference between feeling good and feeling great! But how much do you need?

Our guide will tell you exactly how much collagen per day is best for your lifestyle needs. You’ll be able to take into account factors like activity level, BMI, age, gender, and more to determine what works best for you.

With our advice on hand—you'll never again have to worry about not getting enough collagen protein in your diet!

Blurred illustration of amino acid chains that make up collagen protein.

What is Collagen?

Collagen is a type of protein found naturally in the body, and it is an essential component of connective tissues such as skin, ligaments, tendons, and bones.(1,2) It also helps to improve joint health and helps with flexibility. The human body naturally produces collagen but decreases as we age, so many people opt to supplement their diet with collagen peptides. Hydrolyzed collagen peptides are proteins broken down into smaller fragments by enzymes to make them easier for the body to absorb.

Collagen protein has a unique composition compared to other types of common proteins; it contains high levels of specific essential amino acids such as glycine and proline that are not found in similar amounts in other foods.(3) This combination makes it a great addition for those looking for joint support or skin hydration due to its ability to help with cell regeneration.(4) It also promotes collagen production within the body so adding it regularly may help slow down signs of aging like wrinkles and sagging skin over time.(5)

Benefits of Hydrolyzed Collagen Peptides

  • Improves Skin Elasticity, Hydration, and Tone
  • Reduces Joint Pain
  • Promotes Gut Health
  • Boosts Immunity
  • Supports Healthy Hair, Nail, and Bone Health
  • Increases Muscle Mass and Strength
  • Enhances Metabolism and Weight Loss
  • Improves Mood and Cognitive Function
  • Helps with Better Sleep Quality
  • May Reduce Cellulite Appearance

Taking the right amount of collagen protein per day can ensure that your body is getting all of these essential nutrients that it needs to perform at its best! So don't forget to include collagen supplementation in your daily routine. You'll be feeling and looking great in no time!

Spoonful of collagen powder surrounded by a selection of colorful vegetables.

How Much Collagen Should You Take Per Day?

Do you ever wonder how much collagen should you take or how much your body needs per day? Most people know that collagen protein is important for healthy skin and joints, but they don't know exactly how much to take.

Factors to Consider

When it comes to determining the right amount of collagen for your daily routine, there are a few factors that you need to consider:

1- Age:

As we age, our bodies produce less collagen because of the natural aging process. As a result, older adults may need to take larger quantities of collagen than younger people.

2- Gender:

Gender is an important factor to consider when determining the right amount of collagen for your daily routine. Generally speaking, men require more collagen intake than females due to many reasons:

  • First and foremost, men tend to have greater body weight than their female counterparts. Since collagen helps with overall body composition, higher body mass often necessitates greater total protein intake.
  • Men tend to have greater lean muscle mass than women. This means that they need more of the building blocks necessary to build stronger muscles, including collagen protein.
  • Men typically have thicker skin than women. Collagen helps to make up the structure of the skin and helps it remain firm, so more collagen is often needed for men to keep their skin looking its best.

3- Activity Level:

People who are more active need more supplementary collagen than those who are sedentary. This is because active individuals often need to repair and build muscle tissue, which requires higher amounts of collagen.

4- Body Mass Index (BMI):

Your BMI is another important factor to consider when determining the right amount of collagen for your daily routine. The calculation for BMI is relatively simple and involves dividing your weight in kilograms by your height in meters squared. Generally speaking, individuals with a higher BMI may need more collagen compared to those who have a lower BMI.

5- Diet:

Eating a healthy diet that includes foods high in protein and amino acids can help boost your body's natural ability to produce collagen. Examples of foods that are high in collagen include fish, eggs, and soy products. Additionally, vitamin C is essential for collagen production so eating plenty of fruits and vegetables can also help promote healthy collagen levels.

6- Overall Health:

People with health issues or chronic illnesses may need more collagen than people who are generally healthy. This is because medical conditions such as arthritis, osteoporosis, and diabetes can all put extra strain on our bodies, reducing the amount of naturally occurring collagen in the body.

The recommended daily dosage of hydrolyzed or undenatured collagen peptides depends on your individual needs. Research shows that the average adult should aim for 2.5 to 15 grams of collagen peptides per day to be generally safe and effective.(3) This can be taken in one serving or split into two servings throughout the day.

If you are looking to increase your collagen intake, then it's best to discuss this with a qualified healthcare professional to ensure you're taking the right dosage for your needs.

Additionally, if you have any underlying health conditions, such as arthritis or osteoporosis, then it may be beneficial to take collagen more than the recommended daily amount.

It's important to keep in mind that the body can only absorb a certain amount of collagen, so it is not recommended to take more than 20 grams per day to avoid any unwanted side effects.(6)

Woman lying in bed holding her stomach due to an upset digestive tract from taking supplements with high collagen content.

Are There Negative Effects of Taking Too Much Collagen?

When it comes to collagen, more is not always better. While taking the recommended dosage of collagen may have beneficial effects on your overall health and well-being, consuming excess amounts could lead to the following negative side effects:

  • Gastrointestinal Distress- Too much collagen can cause nausea, bloating, constipation, and diarrhea.
  • Headaches- Excessive amounts of collagen can trigger headaches and migraines in some individuals.
  • Allergic Reactions- Those with allergies to certain foods, such as fish or soy, should be careful when taking a collagen-based supplement as it may cause an allergic reaction.
  • Kidney Issues- High doses of collagen can increase the amount of nitrogen in the body, which can lead to kidney problems.

It's important to talk to your doctor before taking any dietary supplement, including collagen. This will ensure you get the right dosage for your individual needs and can help avoid any potential risks or adverse effects.

At the end of the day, collagen is an essential part of our bodies and it plays a vital role in keeping us healthy. Finding the right balance of collagen for your individual needs can help keep your skin looking its best and promote overall health.

Woman gets her daily protein by mixing 1 serving size of collagen supplementation in powder form with other protein sources.

How to Take Collagen Safely

Taking collagen safely is important to ensure the body can absorb it properly and reap its benefits. The best way to take collagen is to start with the recommended daily dosage of 2.5-15 grams of collagen consumption per day.

This can be done in one serving or split into two servings throughout the day. It's not recommended to take more than 20 grams of collagen per day, so it's important to stick to the recommended daily dose.

Additionally, if you have any underlying medical conditions such as arthritis or osteoporosis, then you may need to take a higher dose of collagen and should consult your doctor first.

Finally, people with allergies should be aware that some collagen supplements contain ingredients such as fish or soy and should be cautious when taking them to avoid any allergic reactions.

By following these tips, you can ensure that you are getting the right amount of collagen for your needs and avoiding any potential side effects.

Glass bowl and wooden spoon full of collagen powder on a table next to tablets of amino acids.

How Long Does it Take for a Collagen Supplement to Work?

It typically takes around two to three months of taking the recommended dose of oral collagen peptide supplementation for results to be seen.(7) This will vary depending on how much and what types of collagen supplements you take, as well as your individual needs.

It's important to be consistent with your supplement regimen and take the recommended daily dosage for at least a couple of months to get the full benefits. Additionally, if you are taking more than the recommended daily amount, it's important to talk to your doctor first before increasing your dosage.

Spoon scooping up a mound of bovine collagen powder on a white background.

What is the Best Type of Collagen Supplement?

The best type of collagen supplement will depend on your individual needs and preferences. There are generally two types of collagen supplements – marine-based and animal-based.(8) Marine collagen is derived from fish, while animal-based is sourced from cows, chickens, or pigs.

When choosing a collagen powder or capsule, it’s important to look for one that is sourced from a trusted source and produced with quality ingredients like the best collagen supplement brands we reviewed for sagging skin.

Additionally, if you have any allergies or sensitivities, then be sure to check the label of the supplement to make sure it does not contain any potentially allergenic ingredients.

In general, marine-based collagen tends to be better absorbed by the body and is a popular choice among individuals looking to maximize their collagen intake. Animal-based collagen is also an effective option and can be used in conjunction with marine-based collagen for added benefits.

4 smiling women in workout gear toasting each other with shaker bottles of collagen powder after resistance training.

The Final Mention

Collagen supplements can be a great way to support your overall health and well-being, but it's important to find the right supplement that fits your individual needs.

Here at HealthMention, we reviewed all of the top collagen supplements so you can make an informed decision when choosing one for yourself.

So if you're looking to get more out of your supplement routine and maximize the benefits of taking collagen peptides, head over to HealthMention today!

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✅ 10 Sources

HealthMention only uses sources from authoritative and reliable resources, such as peer-reviewed clinical studies, to strengthen the accuracy of our content.

  1. Gelse K, Pöschl E, Aigner T. Collagens--structure, function, and biosynthesis. Adv Drug Deliv Rev. 2003;55(12):1531-1546. doi:10.1016/j.addr.2003.08.002
  2. Ricard-Blum S. The collagen family. Cold Spring Harb Perspect Biol. 2011;3(1):a004978. Published 2011 Jan 1. doi:10.1101/cshperspect.a004978
  3. Paul C, Leser S, Oesser S. Significant Amounts of Functional Collagen Peptides Can Be Incorporated in the Diet While Maintaining Indispensable Amino Acid Balance. Nutrients. 2019;11(5):1079. Published 2019 May 15. doi:10.3390/nu11051079
  4. Khatri M, Naughton RJ, Clifford T, Harper LD, Corr L. The effects of collagen peptide supplementation on body composition, collagen synthesis, and recovery from joint injury and exercise: a systematic review. Amino Acids. 2021;53(10):1493-1506. doi:10.1007/s00726-021-03072-x
  5. Proksch E, Segger D, Degwert J, Schunck M, Zague V, Oesser S. Oral supplementation of specific collagen peptides has beneficial effects on human skin physiology: a double-blind, placebo-controlled study. Skin Pharmacol Physiol. 2014;27(1):47-55. doi:10.1159/000351376
  6. Perez-Sanchez AC, Burns EK, Perez VM, Tantry EK, Prabhu S, Katta R. Safety Concerns of Skin, Hair and Nail Supplements in Retail Stores. Cureus. 2020;12(7):e9477. Published 2020 Jul 30. doi:10.7759/cureus.9477
  7. Choi FD, Sung CT, Juhasz ML, Mesinkovsk NA. Oral Collagen Supplementation: A Systematic Review of Dermatological Applications. J Drugs Dermatol. 2019;18(1):9-16.
  8. León-López A, Morales-Peñaloza A, Martínez-Juárez VM, Vargas-Torres A, Zeugolis DI, Aguirre-Álvarez G. Hydrolyzed Collagen-Sources and Applications. Molecules. 2019;24(22):4031. Published 2019 Nov 7. doi:10.3390/molecules24224031
  9. Rahabi M, Salon M, Bruno-Bonnet C, et al. Bioactive fish collagen peptides weaken intestinal inflammation by orienting colonic macrophages phenotype through mannose receptor activation. Eur J Nutr. 2022;61(4):2051-2066. doi:10.1007/s00394-021-02787-7
  10. Kim EH, Kim YM, Suh JH. Effect of type II collagen extract on immunosuppression induced by methotrexate in rats. J Exerc Rehabil. 2018;14(5):731-738. Published 2018 Oct 31. doi:10.12965/jer.1836480.240

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