Collagen is a beneficial supplement. It improves skin and provides support for tissues, bones, and joints. It also plays a role in the digestive system, blood vessels, and organ health.
However, we all know that too much of anything can be bad. You may wonder, how much collagen should I take? Read on to find out.
What is Collagen?
Collagen is an essential protein found in the human body and from animal sources. It is the primary component of connective tissue. It is also found in bones, muscles, skin, tendons, and organs.
As we get older, the body begins producing less collagen. As a result, we may see reduced skin elasticity and decreased muscle tone. We may also experience pain in our joints. A collagen supplement can help these symptoms.
There are several types of collagen and each one supports different body parts. They include:
- Type I: This most common type of collagen supports tendons, bones, ligaments, the cornea, and the underlying layers of the skin.
- Type II: Type II collagen is found in the elastic and connective tissues of the bones and joints.
- Type III: This collagen type is found in the muscles, digestive tract, and bones, and supports several organs.
- Type IV: Type IV collagen is found in all the layers of the skin.
- Type V: Type V collagen is found in the outermost layer of the skin and the cornea.
Collagens are the most abundant proteins found naturally in mammals. The most common types of collagen found in dietary supplements are type I collagen (which compose collagen peptides), type II collagen, and type III collagen. These are largely derived from marine and bovine collagen sources. The main essential amino acids found in collagen are proline, glycine and hydroxyproline.
To help maintain collagen levels in response to anti-aging skincare needs, it is important to supplement and replenish our collagen. You can take collagen protein powders in smoothies, in coffee, or in other convenient ways. Drinking bone broth collagen powders is a popular way to ingest and experience the benefits of collagen.
How Much Collagen Should I Take?
The recommended dose of collagen will vary depending on the type of collagen you are taking and the issue you wish to address. Here are a few collagen types and their recommended doses.
Hydrolyzed Collagen
Hydrolyzed collagen is among the most consumed forms because it is highly absorbable. It is available in capsule and powder form. It can improve joint, pain, skin health, bone density, and muscle mass.
Daily dosage recommendations are as follows:
- 2.5 grams for joint pain and skin
- 5 grams for bone density
- 15 grams for muscle mass
Undenatured Collagen
Undenatured collagen has not been broken down or exposed to heat, acids, or enzymes. Experts recommend taking 10-40 mg of undenatured collagen to improve joint health.
Gelatin
Most of us think of gelatin as an ingredient used to make yummy snacks. However, it is also a cooked form of collagen packed with amino acids.
Information regarding the optimal dose of this type of collagen is limited. Users should follow package instructions when using it as a supplement.
Follow Manufacturer Doses
Most collagen products will have a recommended manufacturer’s dose on the packaging. A powder collagen product may have a recommended 1-2 scoop dose. If you purchase collagen in pill form, the dose could be 2 capsules daily or more.
The dosage will vary depending on the collagen content in the product. Most will suggest an adequate dosage for your needs.
What Happens if I Take Too Much Collagen?
Collagen is mostly safe and non-toxic. Exceeding the recommended dose should not cause excessive adverse effects. However, you may have mild symptoms like an odd taste in your mouth and some digestive issues.
Now you know the answer to the question, how much collagen should I take? The dose will vary depending on the type of collagen you use. However, most manufacturers will have information on the packaging, so you won’t have to do much guessing.
Want to learn more? Read about what is the best collagen supplement to find out what types would be best for your health regimen.
Good luck incorporating the perfect amount of collagen into your daily routine.
