Research has shown indicated that adults can safely consume between 2.5 to 15 grams of collagen a day. Read the label on your supplement to see how much it contains. Many people take 1-2 tablespoons of collagen powder per day.
Collagen is generally considered to be a safe and nontoxic daily supplement for healthy individuals, and most people won't experience adverse side effects.
Bowe says the magic number is two scoops of collagen powder daily. "It's really not recommended to take more than that," she says, noting that there are 20 milligrams of collagen in each scoop. It's important to take into consideration, though, that your collagen levels do decrease with age.
Collagen peptides have been safely used in doses up to 10 grams daily for up to 5 months. Side effects are rare.
Collagen supplements may lead to mild side effects such as bloating, heartburn, and feelings of fullness. If you have food allergies, make sure to purchase supplements that don't contain your allergens.
If you take too much collagen, it can throw off the balance of amino acids in your body and lead to side effects such as headaches, digestive issues, and fatigue. Additionally, some people may be allergic to collagen or have an intolerance to it.
Some studies show that taking collagen supplements for several months can improve skin elasticity, (i.e., wrinkles and roughness) as well as signs of aging. Others have shown that consuming collagen can increase density in bones weakened with age and can improve joint, back and knee pain.
If we discontinue collagen for a long time, troublesome problems with joints or lack of skin firmness can quickly return. Some people, instead of completely giving up our collagen, drink shots less frequently, e.g. every few days. It is also a great way to maintain the positive effects of its operation.
A standard recommendation is to take it in the morning, first thing. The main reason for this is that you take the supplement on an empty stomach. This suggestion potentially has some reasoning, and we suggest you take SkinGlo on an empty stomach.
Collagen supplements may not be safe for: People with fish, shellfish, or egg allergies (collagen supplements may contain these allergens as ingredients)16. People with a Kosher or Halal diet. People with a vegetarian or vegan diet.
Collagen supplements containing collagen hydrolysate, collagen peptides and similar ingredients appear to be generally safe and well-tolerated. However, some people may experience mild side effects, ranging from gastrointestinal symptoms to skin rashes.
What is the best time to take collagen? If you're having digestive or gut issues then the best time to take collagen is first thing in the morning on an empty stomach or with your meals. For restful sleep, the best time to take collagen is before bed for improved sleep quality.
Amounts and Dosage
Most collagen powder is hydrolyzed. Studies recommend that adults consume between 2.5 to 15 grams of collagen per day to enjoy its health benefits.
Human studies are lacking but some randomized controlled trials have found that collagen supplements improve skin elasticity. [3,4] Other trials have found that the supplements can improve joint mobility and decrease joint pain such as with osteoarthritis or in athletes.
Taking 2.5–15 grams of hydrolyzed collagen peptides daily could be effective and safe. Taking 2.5 grams may support skin hydration and elasticity and support joint health. Taking 5-15 grams per day may support bone and joint health.
How much collagen is too much per day? There is no upper limit on how much collagen you can take per day, but most experts recommend taking between 15 and 30 grams per day. If you're new to taking collagen supplements, start with the lower end of this range and increase gradually as your body adjusts to the supplement.
It does not matter if you take collagen on an empty stomach or with a meal. Collagen peptides are absorbed through the intestines and then into the bloodstream regardless of when you take them. The important thing is that you are opting for collagen in its hydrolyzed form.
Generally, collagen protein can be safely added to hot coffee, as brewing temperatures are usually below the point at which collagen proteins break down. It can also be added to buttered or bulletproof coffee, though it may not provide additional benefits.
A surprising benefit of taking collagen is the positive impact it can have on your sleep. This is because collagen is loaded with the amino acid glycine, an inhibitory neurotransmitter that calms the central nervous system and helps us to unwind, relax, and fall asleep.
Many of the studies available suggest that you'd be able to noticeably see improvements in skin elasticity, hydration, and density anywhere between 6 and 12 weeks of regular collagen supplementation.
When you stop taking collagen supplements, there won't be any side effects (thankfully). But, the most important thing to note is that any health benefits you may have experienced while taking the supplement will eventually fade away. The reason being, your body naturally synthesizes collagen.
Collagen does not help with body fat because you cannot reduce fat in specific areas of your body. You can lose weight using collagen rich foods like bone broth, but it will not specifically target your belly fat.
After daily collagen supplementation for a few weeks, you will typically start to notice a few things: hair growth, skin hydration and skin moisture, improvement in joint health and skin health, lessening of fine lines, and other possible anti-aging improvements.