That can be answered in one word: Aging. At about 20 years old, collagen in our body begins to break down. That breakdown includes slowing collagen production. The body can’t keep up with that collagen loss (up to 1% annually), especially when combined with lack of sleep, smoking, sun, pollution, alcohol, and other substances and situations that cause the human body to age.
There are no scientific or medical guidelines to definitively prescribe how much collagen a person should take each day. A review of scientific literature found that you can take 2.5-15 grams of collagen daily without any significant side effects.
You will find collagen supplements included recommended daily dosages on the enclosed instructions, so make sure to consult those.
Again, many scientific studies seek to show how collagen supplements support various health benefits. Yet, scientists have not explicitly given any guidelines for supplement dosage or how it may differ between the genders.
Yet, small peer-review studies have found that dosage recommendations may differ depending on the benefits you seek.
Although there’s no definitive answer to this question, researchers do study how collagen supplements support various body functions and ailments.
Consider this rundown of preliminary findings in some studies of specific ailments. To calculate the amount, note that there is 1,000 mg in each gram. For example, 5 grams of collagen is the same as 5,000 mg.
Relieve joint pain: One study found that 5 grams of bioactive collagen peptides taken daily for 12 weeks supported a significant joint health improvement.
Enhance the mobility of those with osteoarthritis: A 24-week study found a daily dose of 8 grams of collagen peptides supported the enhancement of mobility for those with osteoarthritis and joint pain.
Contribute to weight loss: A study cited above shows that collagen supports weight loss.The reason? Less joint pain enables increased activity.
Reduce pain after exercise: In this study, men were the only participants, and it found that 20 grams of collagen for seven days before and two days after 150 drop jumps supported moderate relief of muscle soreness.
Hydrate dry skin and reduce wrinkles: Researchers found the 2.5 grams of collagen taken daily for eight weeks by women ages 45-65 significantly supported the reduction of wrinkles.
Increase bone density: One study found postmenopausal women who took 5 grams of collagen each day for 12 months to support the loss of bone density saw increased bone density.
Improve brain structure and cognitive ability: Researchers found 5 grams of collagen taken daily for four weeks supported positive brain structure and cognitive abilities.
Create stronger nails. Only 2.5 grams of collagen taken daily for 24 weeks supported increased nail growth and less brittleness in study participants.
Improve muscle mass: Researchers found 15 grams of collagen taken daily for 12 weeks supported increased muscle mass of study participants, who were frail men. The participants also followed an exercise regimen.
Boost heart health: Collagen supplements supported easing arterial stiffness in study participants, leading to improved heart health.
Improve sleep: Collagen contains glycine, an amino acid that researchers said improves sleep.
Proper dosage is vital for collagen supplements to work in your body. You’ll find suggested daily dosages printed on the packaging. Generally, they instruct users to take 1-2 scoops, gummies, or pills per day. Scientists have found 2.5-15 grams of collagen works well in the body. It’s always a good idea to check with your doctor, however, before you begin any supplement regimen.
You may wonder why there’s no guidance from the U.S. Food and Drug Administration (FDA) about dosages for collagen supplements. That’s because the FDA regulates dietary supplements as food, so they don’t issue guidelines on how much collagen you should take. They do recommend you check with a health professional.
Collagen supplements are safe, but the optimal amount of collagen you take depends on many factors, including your personal health history and the type of supplement you take.
The amount of collagen you take depends on many factors, including your personal health history and the type of collagen you need to support the health benefits you hope to achieve. There are more than two dozen types of collagens, but here are some of the most common you will find in supplements. Make sure the supplement you choose is the type of collagen you need.
Type I: The most abundant protein in the body and the strongest type of collagen. It’s a top choice for skin health.
Type II: This is the most abundant collagen in cartilage. It’s a top choice for healthy joints.
Type III: This type of collagen is a major part of human skin and organs. Like Type I, Type III is especially beneficial to skin health.
Type V: This type of collagen creates cells in a pregnant woman’s placenta and plays a significant role in regulating the development of collagen fibers of connective tissue. It is beneficial to much of the body, including the bone matrix and corneal stroma.
Type X: This protein is typically present in normal joint cartilage. Like Type V, it plays a significant role throughout the body.
It’s important to note that there is no standard formula used by manufacturers of collagen supplements. Some may even contain heavy metals and fillers.
If you take low-quality collagen supplements, they probably won’t support your body’s bid to treat, cure or prevent maladies or enhance your health.
Consider a high-quality collagen supplement such as Revive®. It is created from all healthy ingredients, including cage-free chicken, wild-caught fish, and grass-fed hydrolyzed bovine. It is then infused with hyaluronic acid and vitamin C, which adds more support to your overall health.
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