Collagen is a protein in our bodies that is quite abundant. Because it is one of the primary proteins in our bodies, we are capable of making it on our own. Additionally, if you consume a normal, well-rounded diet, you most likely receive sufficient collagen for your body to operate properly.
Collagen is essential in our bodies as it helps strengthen our hair, skin elasticity, and nails, supports blood clotting, helps with wound healing, protects the central and peripheral nervous systems, and helps build protein in the body. Collagen supplementation comes in handy over time; as we age, we begin to lose our collagen, and our production of this protein slows down. This results in skin aging, brittle nails, reduced bone health, and issues like joint pain.
So, while we can make collagen on our own, we may also need some form of supplementation at some point. Which begs the question you may now be asking, how much collagen should I take per day? That’s what we’re here to help you figure out.
Without anything further, let’s take a closer look at collagen supplementation!
Different Types of Collagen
Collagen supplementation has gained a lot of traction in the health and wellness community and is particularly helpful for those who are aging or experiencing the signs and symptoms of aging. Collagen can benefit gut health, skin, hair, and nail health, as well as bone health and overall well-being as you age. Collagen supplements come in a wide array of forms, with the most widely used and potent source originating from animal bones. However, marine collagen, like Tone It Up Marine Collagen, has also gained some traction. Marine collagen has been researched to not be as strong as collagen sourced from animals, though.
The most widely used type of collagen is hydrolyzed collagen, which is collagen derived from bovine, marine, poultry, and other animal sources. This type of collagen is the most popular and most effective, especially for skin hydration and health, muscle growth, and healthy bone density. This form of collagen is the form most readily absorbed in the body. Other forms include gelatin and undenatured collagen, which may be less effective and not as easily absorbed in the body.
How Much Collagen Should I Take Per Day?
In terms of dosage for a collagen dietary supplement, it depends on the form of collagen you are taking as well as the type of collagen supplement. Collagen supplements may come in the form of a pill or gummy supplement, collagen pills, as protein supplements, or in the form of specific collagen peptides that are known to be beneficial. The collagen peptides and protein supplements are usually found in powdered form and can be added to smoothies, baked goods, and oatmeal.
For powdered collagen supplements, many chose to use the dosage on the specific product’s nutritional information, which is usually around 1-2 scoops per serving. Typically this serving size is about 2.5-15 grams, which is a suitable amount. The same dosage is acceptable for pill or gummy collagen forms, and again the collagen dosage may differ between each brand and each product.
The most popular way to consume collagen is in powdered form as it makes adding specific collagen peptides, which are very small pieces of collagen, much easier to implement into foods. This form of oral collagen is readily absorbed in the body and has even been proven to boost collagen naturally in the human body.
There are also many pill and gummy collagen supplements that are quite popular as well, especially marketed for aging skin, weight loss, hair growth, joint health, and overall skin health.
Which Brand of Collagen Should I Take?
There are many brands of collagen on the market these days, and for the most part, many of them are quite similar in dosage and quality. However, it’s important to note that taking collagen supplements and their associated efficacy depends on your unique body composition and diet, so everyone may experience varying results.
First off, a great way to start is by finding brands that utilize hydrolyzed collagen and collagen peptides, as this form is most readily absorbed and effective in the body. These functional collagen peptides help your body produce collagen effectively and help promote many of collagen’s health benefits. Some great brands are:
Vital Proteins is a powdered collagen that contains bovine collagen peptides as well as Vitamin C and hyaluronic acid, which both help boost collagen absorption in the body. It is quite affordable and easy to add to smoothies and meals, providing a total of 20 grams of collagen peptides per serving.
Physician’s Choice Collagen Peptides contains collagen that is double hydrolyzed with the addition of a digestive enzyme blend known as DigeSEB to enhance absorption further. This keto powdered formula comes from grass-fed, pasture-raised cattle and is one of the highest-rated collagen supplements on the market.
This collagen protein supplement consists of collagen I and III, which are two effective forms of this abundant protein. Each scoop contains 11 grams of hydrolyzed collagen peptides with 19 amino acids, including the essential amino acids. It also contains 10 grams of protein per serving.
Dietary Sources of Collagen
Collagen proteins are the most abundant protein in the body as they are the main component of connective tissues. Thus, our bodies make this protein naturally but also get a boost when we consume it through dietary sources. Getting enough collagen in your diet is definitely within reason so long as you consume meat and animal products. Specific collagen peptides can be derived from different animal products, but one of the most collagen-abundant foods is bone broth. This liquid is made from the bones of cattle and can help boost collagen intake, promote healthy skin, support digestion, and boost overall collagen density and collagen production in the body.
Final Thoughts: Collagen and Supplements
Overall, collagen is a great supplement option to include in your everyday routine to boost muscle mass, support your blood vessels, boost collagen production, and support hair, skin, and nail, and joint health. As we age and our collagen production and levels begin to slow down, it’s important to ensure we are getting enough in our diets and through supplements. It is quite difficult to take too much collagen; however, you should always consult with a medical professional to ensure it is safe to include in your diet.