Collagen is the most abundant protein in our body and serves as a building block for our bones, skin, tendons, and ligaments. Collagen production naturally declines as we age, leading to wrinkles, joint pain, and loss of bone density. This has led to a boom in collagen supplements, with promises of boosting beauty and wellness. But how much collagen per day is recommended for optimal health?
The short answer is that the recommended daily intake of collagen varies depending on the source and form taken. Collagen can be found in animal products such as bone broth, gelatin, and skin, as well as in supplements in the form of hydrolyzed collagen (also called collagen peptides).
For bone broth or gelatin, around 2-3 cups per week are recommended to provide a good source of collagen. Skin and connective tissue from animals contain higher amounts of collagen, but these parts are not commonly consumed in the UK.
Hydrolyzed collagen, on the other hand, is more easily absorbed by the body and can be found in powder, capsules, or liquid form. The recommended daily intake of hydrolyzed collagen varies depending on the brand and the goal of consumption.
For skin health, a daily dose of 2.5-5 grams of hydrolyzed collagen is recommended. One study found that women who took 2.5 grams of collagen daily for 8 weeks showed significant improvement in skin elasticity and moisture compared to those who took a placebo.
For joint health, a daily dose of 8-12 grams of hydrolyzed collagen is recommended. Several studies have shown that taking collagen supplements can improve joint pain and stiffness in those with osteoarthritis.
For muscle building and recovery, a daily dose of 15-20 grams of hydrolyzed collagen is recommended. Collagen contains high levels of glycine, an amino acid that is essential for muscle growth and repair. One study found that men who took 15 grams of collagen daily for 12 weeks showed significant muscle mass gain compared to those who took a placebo how much collagen per day uk.
It is important to note that collagen supplements are not regulated by the UK government, so quality and effectiveness can vary between brands. Look for supplements that are verified by third-party organizations such as NSF or USP.
It is also important to talk to your healthcare provider before starting on any new supplements, especially if you have a medical condition or take medications. Collagen supplements may interact with blood thinners and may cause allergic reactions in some individuals.
It is also important to note that while collagen supplements may have some benefits, they should not replace a healthy diet and lifestyle. Eating a balanced diet that includes protein, fruits, and vegetables is the best way to support your body’s natural collagen production.
In conclusion, the recommended daily intake of collagen varies depending on the source and form taken. Consuming bone broth or gelatin a few times a week can provide a good source of collagen, while hydrolyzed collagen supplements may have more specific benefits. The recommended daily intake of hydrolyzed collagen depends on the desired outcome, with daily doses ranging from 2.5-20 grams. It is important to talk to your healthcare provider before starting any new supplements and to keep in mind that a healthy lifestyle is key to supporting your body’s natural collagen production.