The Science Behind Collagen: Understanding Daily Intake Requirements

As the body ages, collagen is lost. By age 40, up to 1% of collagen is lost per year. Other factors such as diet, smoking, alcohol consumption and sun exposure also cause collagen loss. Due to the deficiency of this protein, the skin loses its structure and starts wrinkling with age. It can also affect the strength of bones, joints etc. Thus, there are many benefits of taking collagen supplements such as –

• Make Skin Glow Again
• Wound Healing Aid
• Reduce Signs Of Aging
• Helpful In Reducing Osteoarthritis, Joint Pain
• Prevent Bone Loss
• Improve Muscles
• Important For The Health Of Hair And Nails

Collagen is a protein in the body that forms many tissues and organs. It can help in preserving the health of skin, muscles, bones and joints.

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28 types of collagen have been identified so far but types I, II, III, IV and V are the most common in the human body. Different types of collagen are thought to serve different purposes. For example, types I and III exist together in organs and skin, while type II is usually found in joints and cartilage. Thus, different types of collagen are commonly known as part of collagen supplements.

Just as there are different types of proteins in our body, there are many collagen supplements as well. The most commonly used types include:

• Hydrolyzed Collagen – This type of collagen is derived from cattle, marine creatures, chicken or egg shells, swine, and other animal sources, and it is broken down into small and easily absorbed peptide particles.
• Undenatured collagen – This is raw collagen obtained from chicken cartilage.
• Gelatin – This is cooked collagen, usually derived from animal sources.

There is no vegetarian alternative to collagen. Supplements may be free of dairy, gluten or sugar, but collagen is only available from animal sources.

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Currently, there are no official guidelines as to how much collagen one should take. Thus, the amount of collagen you should take depends on what form you are taking it in and why.

1. Hydrolyzed Collagen
Hydrolyzed collagen is one of the most common forms used in supplements, as it is more easily absorbed than other types. It is often sold in capsule or powder form, which you can take with hot and cold drinks, soups, and even baked goods or other foods. A 2019 review found that taking 2.5 to 15 grams of hydrolyzed collagen peptides each day may be safe and effective. Taking a small dose of 2.5 grams may help with joint pain, skin health and hydration. Increasing this dose to 5 grams per day appears to have the potential to improve bone density.

2. Denatured Collagen
Some human studies have suggested that taking 10 to 40 mg of undenatured collagen per day may improve joint health.

3. Gelatin
Gelatin is rarely sold as a supplement. Rather, this type of cooked collagen is commonly used in making desserts. It can also be taken into sauces, soups, smoothies and other foods for an extra boost of collagen protein. Most collagen supplements have a recommended daily dosage written on their packaging. Daily doses of 2.5 to 15 grams of collagen are safe and effective. How much you should take depends on the supplement and why you are taking it.

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Can You Take Collagen In Large Quantities?
Collagen is generally considered a safe supplement for healthy individuals, and most people do not notice any adverse effects. Still, some people have noticed symptoms such as unpleasant taste, feeling excessively full, or other stomach problems. Thus, it is best to talk to your doctor if you are planning on taking more than the recommended dosage of these supplements.

Collagen is a protein that is part of many structural and connective tissues in the body. It is also obtained from a variety of animal sources. Most adults who eat a balanced diet that includes adequate animal sources of protein can make enough collagen without supplements. Some people start taking collagen supplements to support muscle growth, bone and joint health, skin and hair health. There are many types of collagen supplements available, and the type you choose determines how much you should take. As with any supplement, talk to your doctor before adding collagen to your diet.