Research (Link is external) (Link opens in new window) shows that taking 2.5 to 15 grams daily of hydrolyzed collagen is safe. A smaller dose benefits your joints and skin, while a larger amount may help with body composition and muscle mass.
A 2021 systematic review published in Amino Acids found that people treated with 5 grams to 15 g per day of collagen peptide supplementation experienced reduced joint pain and functionality compared to those who didn't take the collagen. Taking this supplement daily may help people suffering from joint pain.
Collagen side effects may, for instance, be a result of excessive collagen intake. It is advisable to cautiously watch your collagen intake as excessive consumption often leads to some mild reactions. Clinical symptoms include rashes, acne breakouts, or general skin inflammation.
The first signs that collagen is working can be noticed when you look at your skin; regular collagen can begin to improve the skin's overall elasticity and improve hydration levels after (at least) six weeks.
Research indicates that most people can safely take up to 2.5 grams (g) to 15 g of hydrolyzed collagen, also known as collagen peptide, daily.
For skin improvement and joint support, hydrolyzed collagen peptides are often considered the most effective due to their high bioavailability.
Do collagen peptides help burn belly fat? A few recent studies have suggested that collagen peptides can in fact support your body not just in maintaining a normal weight or in developing lean mass, but in burning body fat.
Bone Broth
Chicken bone broth is a potent source of collagen. This broth, made by boiling chicken bones in water, is believed to extract collagen, thus supporting body health.
While uncommon, there have been reports of collagen supplements leading to liver abnormalities in some individuals. These abnormalities may manifest as increased liver enzymes or liver damage, although the exact mechanisms remain unclear.
Empty Stomach: The good news is that collagen can be taken at any time of day, with or without food. Your body will efficiently break down and absorb the collagen peptides and individual amino acids, regardless of when you consume them.
In research, there is no limit to how long you can take collagen dietary supplements. What's more, you will get the best results from the treatment if you use it long-term. So you can permanently incorporate it into your diet . Collagen supplements are safe.
Collagen supplements may not be safe for: People with fish, shellfish, or egg allergies (collagen supplements may contain these allergens as ingredients)22. People with a Kosher or Halal diet. People with a vegetarian or vegan diet.
While many supplement brands claim that liquid collagen is absorbed better, the scientific studies aren't there to back it up– so don't worry if you're using the powdered form. And remember, you don't have to take collagen supplements in order to be healthy.
Collagen peptides preserve the populations of human hair follicle stem cells and their progeny ex vivo. Supplementation with collagen peptides has the potential to support hair growth and healthy hair.
Collagen is considered to be well tolerated with no major side-effects. Minor side-effects include: a feeling of heaviness in your stomach. mild diarrhoea.
There is evidence that type I collagen is easiest for our bodies to absorb. As mentioned above, marine collagen is the type that has shown promise in reducing fat build-up. Marine collagen is exclusively type I, so could be considered the best liquid collagen for weight loss.
Collagen isn't just the powerhouse ingredient that keeps your skin firm and youthful – it can improve the quality of your sleep, too. Research shows that collagen can help you fall asleep faster, stay asleep longer, and wake up feeling more refreshed.
The short answer is it depends on your everyday routine. If you hit the gym at 5 every morning, tossing your collagen capsules in a baggy and going on your way may be suitable. If you have several cups of coffee before hitting your in-home office in the morning, collagen powder may be your go-to option.
Vital Proteins Collagen Peptides Powder
“My go-to collagen routine is adding Vital Proteins Collagen Peptides in my morning cup of coffee or smoothie — so easy to use," Aniston says. "Love this stuff, use it every day," a five-star fan says.