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.
Is taking collagen every day good for you? You can safely take 2.5-15 grams of collagen peptides per day. Studies show no side effects, and it may contribute to the health of your skin, joints, and muscles.
According to a 2021 review published in the International Journal of Dermatology, compared with those who do not supplement with collagen, taking collagen every day for 90 days is linked to better hydration and elasticity. Additionally, collagen takers may experience fewer wrinkles on their skin.
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.
These studies have found that specific collagen peptides, when paired with an exercise regime, had a beneficial effect on body fat reduction, particularly abdominal fat, which is a major point of concern for many people [3].
Timing for collagen supplements depends on the reason you are taking them. If you have experienced gases or gut issues with these supplements, it is best to have them in the morning blended in with your smoothies or in a cup of coffee. If you want a good night sleep, you can take it at night with a glass of milk.
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.
Liquid collagen is designed for faster, more efficient absorption compared to tablets or capsules. It doesn't require as much processing by the body and so it can enter the bloodstream quicker, delivering a concentrated dose of collagen peptides.
Collagen I is a fibrous, structural component of breast architecture that provides support to the underlying epithelium. The interactions between this core ECM component and cell surface integrins not only plays a role in normal mammary gland function and development, but also during tumorigenesis (Keely, 2011).
Best of all, it's never too late to start taking collagen. Whether you are starting to notice subtle, early signs of ageing or want to counter more visible signs of getting older, people of all ages can benefit from taking collagen supplements to boost their collagen production.
Collagen peptides have been safely used in doses up to 10 grams daily for up to 6 months.
Reddish or purple oval patches on the abdomen, back and chest that develop a white center (morphea) Long patches on the arms and legs (morphea)
While individual results vary, understanding the general time frame can help manage expectations. You might start noticing subtle changes within a few weeks of consistent collagen supplement use. Increased skin hydration is often one of the first signs, as collagen helps retain moisture.
There is evidence that collagen can reduce the development of fat cells. The research for this is ongoing, but a 2019 study concluded that marine collagen reduces body fat in the human body. The amount of fat loss was small, but there is potential for weight loss benefits.
Collagen peptides are usually considered the best form of collagen for ingestion. Hydrolyzed collagen should be taken if a person wants to take a collagen supplement. Hydrolyzed collagen means the collagen has been broken down into small peptides, which are easy for the body to digest.
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.
Vitamins that have antioxidant effect can also act as pro oxidants, and these pro oxidants can oxidize collagen's amino acids. In other words, taking high amounts of vitamin C with collagen might be counter productive.
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.
Go ahead and mix your collagen into your warm beverages too. There has been much debate on whether the benefits of collagen are diminished when mixing collagen into your coffee, but current research doesn't support or refute this. And you'll find that it dissolves easier in room temperature or warmer liquids.
There are no official guidelines as to how much collagen should be taken per day. Generally, for improved skin and hair health, 2.5-10 grams of collagen peptides can be taken orally for 8-12 weeks daily. For arthritis, 10 grams of collagen peptides can be taken daily in 1-2 divided doses for about 5 months.