Collagen is likely one of the main proteins in your physique. Comprising amino acid chains, it’s an essential a part of structural elements and connective tissues like pores and skin, tendons, muscle tissues, ligaments, and blood vessels, in addition to elements of your eyes and enamel ( 1 ). Collagen additionally helps with blood clotting, wound therapeutic, and defending the nervous system ( 2 ). Sure meals, together with bone broth, beef, fish, hen, dairy, and eggs, both comprise collagen or assist your physique produce it by itself by offering important amino acids and different vitamins wanted to take action. As a result of your physique is able to producing all the collagen you want when you eat a balanced weight loss program, dietary supplements might not be essential for everybody. Nonetheless, you could select to take action to reap sure well being advantages or assist deal with collagen deficiency or different circumstances. This text examines how a lot collagen it is best to take per day. Share on Pinterest
The underside line – Can You Take Collagen Whereas Pregnant
As your physique ages, it loses collagen. By age 40, you’ll be able to lose as much as 1% of your physique’s collagen every year ( 3 ). Different elements like weight loss program, usually smoking, consuming alcohol, and solar publicity additionally have an effect on collagen loss ( 3 , 4 ). Lack of this protein is one cause why your pores and skin loses construction and begins to wrinkle as you age. It might additionally have an effect on the power of your bones, joints, and extra. Thus, some frequent functions of collagen dietary supplements embody: pores and skin construction preservation ( 5 , 6 , 7 )
, , ) wound therapeutic ( 8 , 9 , 10 , 11 )
, , , ) anti-aging assist ( 8 , 12 , 13 )
, , ) osteoarthritis, a typical reason behind joint ache ( 14 , 15 , 16 )
, , ) bone loss prevention (17, 18 )
) muscle mass enchancment ( 19 , 20 )
, ) hair and nail well being ( 21 , 22 ) SUMMARY Collagen is a protein in your physique that makes up many tissues and organs. Supplementing with the protein might assist protect pores and skin well being, muscle mass, bones, and joints.
Varieties of collagen
Collagen is an ample protein, with 28 varieties having been recognized to this point. Varieties I, II, III, IV, and V are the most typical within the human physique ( 3 , 23 ). It’s believed that the varied forms of collagen serve distinctive functions. For instance, older analysis has recognized that varieties I and III current collectively within the organs and pores and skin, whereas kind II is usually present in joints and cartilage (24, 25 ). As such, several types of collagen are sometimes marketed as a part of collagen dietary supplements. Nonetheless, needless to say extra analysis is required to higher perceive how the varied forms of collagen in complement type might affect human well being. Types utilized in dietary supplements Equally to how your physique accommodates several types of this protein, so do many collagen dietary supplements. Probably the most used varieties embody ( 3 , 26 , 27 , 28): Hydrolyzed collagen ( collagen hydrolysate). This sort is derived from bovine (cattle), marine (seafood), poultry (typically hen or eggshells), pigs, and different animal sources, and it’s damaged down into smaller and easier-to-absorb peptide particles.
( This sort is derived from bovine (cattle), marine (seafood), poultry (typically hen or eggshells), pigs, and different animal sources, and it’s damaged down into smaller and easier-to-absorb peptide particles. Undenatured collagen. That is uncooked collagen derived from hen cartilage.
That is uncooked collagen derived from hen cartilage. Gelatin: That is cooked collagen, normally derived from animal sources. The sort utilized in your complement of alternative may affect the complement type and its dosage directions. Observe that there aren’t any vegan substitutes for collagen. Dietary supplements could also be freed from dairy, gluten, or sugar, however collagen is just out there from animal sources. SUMMARY The commonest forms of collagen utilized in dietary supplements are hydrolyzed collagen, undenatured collagen, and gelatin.
Correct dosage
At the moment, well being authorities haven’t supplied any official tips relating to how a lot collagen to take per day. Thus, the quantity of collagen it is best to take is dependent upon which type you’re taking and why you’re taking it. Hydrolyzed collagen Hydrolyzed collagen is likely one of the most typical types utilized in dietary supplements, because it’s absorbed extra readily than different varieties. It’s typically offered in capsule or powder type, the latter of which you’ll be able to add to cold and hot drinks, soups, and even baked items or different meals ( 3 ). A 2019 overview of scientific research discovered that taking 2.5–15 grams of hydrolyzed collagen peptides every day could also be protected and efficient ( 29 ). A smaller each day dose of two.5 grams may gain advantage joint ache, pores and skin well being, and hydration ( 7 , 30 , 31 ). Growing this dose to five grams per day has proven the potential to enhance bone density ( 18 , 32 ). Lastly, bigger each day doses of 15 grams of those peptides have principally been used to enhance muscle mass and physique composition ( 20 , 33 ). Undenatured collagen Some human research have prompt that doses of 10–40 mg of undenatured collagen per day might enhance joint well being ( 34 , 35 ). Gelatin Gelatin is much less typically offered as a complement. Reasonably, this sort of cooked collagen is usually used as an ingredient in gelatinous desserts. It may also be added to sauces, soups, smoothies, and different meals for an additional increase of collagen proteins, though restricted analysis is obtainable to assist particular dosage suggestions for this use. Thus, it’s finest to reference the serving dimension listed on the package deal earlier than utilizing it as a complement. Advised dosage from the producer Most collagen dietary supplements have a prompt each day dosage printed on the packaging. Powdered complement packaging typically suggests taking 1–2 scoops (or tablespoons) each day, whereas a capsule or gummy complement might advocate 1–2 items. Relying on the complement, these servings can differ considerably in collagen content material, so verify the diet details label for detailed dosage info. SUMMARY A 2.5–15-gram each day dose of collagen seems to be protected and efficient. The quantity it is best to take is dependent upon the actual complement and why you’re taking it.
Can you’re taking an excessive amount of?
? Collagen is mostly thought-about to be a protected and unhazardous each day complement for wholesome people, and most of the people gained’t expertise adversarial unwanted effects. Nonetheless, some have reported signs, reminiscent of an disagreeable style, feeling overly full, or different abdomen complaints ( 27 ). Thus, it’s finest to verify along with your healthcare supplier when you plan on taking greater than the really helpful dosage of those dietary supplements. SUMMARY Collagen dietary supplements seem like protected and efficient for most of the people, though some individuals might expertise delicate unwanted effects with its use.