Should I Take Collagen Every Day? Expert’s Advice

“Collagen dipeptides that were taken over 56 days in a study by Inoue, et al. also resulted in significantly more improvement in skin moisture, elasticity, wrinkles, and roughness for the subjects that received 10 mg per day in comparison to study participants who received 0.5 mg per day or placebo.”

Dr. Naoki Inoue, et al., Ingestion of bioactive collagen hydrolysates enhance facial skin moisture and elasticity and reduce facial ageing signs in a randomised double-blind placebo-controlled clinical study

As we age, our skin loses elasticity and moisture. Collagen is a protein that provides structure and support to our skin cells. It’s the most abundant protein in our bodies, and it makes up about 75 percent of our skin. Collagen supplements are becoming increasingly popular as people look for ways to combat the signs of aging. But do collagen supplements really work? And should I take collagen every day?

This article is going to cover all of those questions and more! By the end, you’ll better understand what collagen is, if you should take collagen every day, and these popular supplements could help you!

What exactly is collagen? 

Collagen is a structural protein found in our skin, bones, tendons, and ligaments. It’s responsible for giving our skin its strength and elasticity. As we age, our bodies produce less collagen. This decrease in collagen production can result in the formation of wrinkles, dryness, and thinning hair.

Collagen supplements are usually made from the skin, bones, or connective tissue of animals, such as cows, chickens, or fish. The most popular type of supplement is hydrolyzed collagen, which is collagen that’s been broken down into smaller peptides. This type of supplement is easier for your body to absorb.

There are many different types of collagen, but the most common type found in supplements is type 1 collagen. This type of collagen is derived from animal sources, such as chicken or fish.

Type 1 collagen is made up of small peptides, which are chains of amino acids. When we consume collagen, these peptides are broken down into individual amino acids. These amino acids are then used by our bodies to build new collagen.

Should I Take Collagen Every Day? 

To be honest, there is no definitive answer to this question. Some people may see results after taking collagen for a few weeks, while it may take longer for others to see any changes. It really depends on each individual’s unique biochemistry.

The good thing is that there are no real downsides to taking collagen! Unlike many other supplements on the market, collagen is very safe and has few side effects.

In fact, studies published in the National Library of Medicine suggest that collagen supplements can be used to treat conditions like osteoarthritis and other joint disorders.

So, if you’re interested in taking collagen to improve your skin health, there’s no harm in trying it out! You may even find that you see some benefits after just a few weeks of supplementation.

What Happens to Your Body When You Take Collagen Every Day?

If you’re considering taking collagen every day, you might be wondering what exactly happens to your body when you do. Basically, when you consume collagen, it gets broken down into individual amino acids. These amino acids are then used by your body to build new collagen.

Let’s take a closer look at the specific effects you may benefit from by taking collagen daily: 

An increase in muscle mass

Collagen is essential for the development of new muscle tissue. What does collagen do for muscle mass? It essentially provides the framework that new muscle cells need to grow.

A 2019 study published in PubMed Central shows that taking a daily collagen supplement can help you build more muscle mass and see faster results from your workouts.

An improvement in your skin

As we age, our skin starts to lose collagen. This can lead to wrinkles, dryness, and thinning hair. By taking a collagen supplement, you can help replenish the collagen in your skin and improve its appearance giving you a refreshed, glowing look that you can feel confident about! 

Protection from bone loss

Collagen is a major component of bone tissue. As we age and our bodies produce less collagen, our bones can become more fragile and susceptible to breakage.

Fortunately, a 2018 study published in PubMed Central found that supplementing with collagen can help prevent bone loss and keep your bones healthy as you age.

Improved heart health

Collagen plays an important role in the structure of blood vessels. Those who opt for collagen supplements to improve their heart health can notice an improvement to the health of their blood vessels and can even reduce the risk of heart disease.

Stronger nails

Research shows that nails are primarily made of keratin, a protein that’s also found in hair and skin. 

Keratin is a type of collagen, so nails are susceptible to the same benefits as skin and hair when you take collagen supplements. 

A study published in the Journal of Cosmetic Dermatology shows that collagen helps improve the appearance of nails and reduces the risk of brittle nails and split ends.

Just like nails, hair is made of keratin.

A study published in the International Journal of Molecular Sciences suggests that collagen can help improve hair growth and prevent hair loss.

Joint pain relief

Collagen is a major component of cartilage, the tissue that cushions our joints. Many people who suffer from constant joint pain turn to daily collagen supplements for relief. By slipping a bit of collagen powder into your morning smoothie, you can feel ready to take on the day free from joint pain! 

Better sleep

Some people find that taking a collagen supplement helps improve their sleep quality. Collagen can help reduce inflammation throughout the body and promote a healthy immune system, both of which are important for a good night’s sleep.

A 2022 study published in the Nutrients journal found that collagen supplements can help reduce inflammation throughout the body.

Another study published in the Journal of Exercise Rehabilitation suggests that collagen can help promote a healthy immune system. 

Also, a study published in a Biomedical Research Journal in Japan suggests that collagen supplements can reduce anxiety and stress levels. This may be due to the fact that collagen can help improve sleep quality and reduce inflammation, both of which can contribute to anxiety and stress

When should you take it?

Now that you know the potential benefits of taking collagen every day, you might be wondering when the best time to take it is. 

The answer really depends on each individual’s unique biochemistry. Some people find that they see the most benefit from taking collagen first thing in the morning, while others find that taking it before bed is best.

There’s no wrong time to take collagen, so experiment to see what works best for you. You may even find that taking it at different times of day or on different days of the week is best for you.

The key is to keep it going. If you’ve noticed that taking collagen supplements has worked for you, don’t stop! Some people may try upping the dosage if they notice only a slight improvement, but once you’ve found what works for you and offers your desired effect, consistency is key. 

How to take collagen peptides?

The best way to take collagen peptides is to mix them into a liquid. This can be water, milk, juice, or even coffee or tea. Just add one or two scoops of collagen peptides to your beverage of choice and mix it well. You can also add collagen peptides to food. Just mix them into soups, stews, sauces, or smoothies. You can even add them to oatmeal or yogurt.

When it comes to taking collagen peptides, there’s no wrong way to do it. Just be sure to mix them well so they dissolve completely. Collagen peptides are tasteless and odorless, so you won’t even know they’re there!

How much collagen do you need to help make up the difference?

The recommended dosage of collagen varies depending on the person’s age, weight, and health. For most people, the recommended dosage is anywhere from 2.5-15 grams per day as suggested in a 2019 study published in the Nutrients Journal.

“This study suggests that the effective amounts of functional collagen peptides (2.5 to 15 g per day) observed in the literature are below the maximum level of collagen that may be incorporated in the standard American diet.”

Dr. Christiana Paul, et al., Significant Amounts of Functional Collagen Peptides Can Be Incorporated in the Diet While Maintaining Indispensable Amino Acid Balance

Whenever you begin taking a new supplement, it’s best to start out small. This will help your body get used to the supplement and reduce the risk of any side effects.

Begin with the minimum dosage, which can be found on the package, and go from there. Once you know how your body reacts to the supplement, you can increase the dosage if desired.

How to Choose Collagen Supplements 

With all of the different collagen supplements on the market, it can be hard to know which one to choose. Here are a few things to look for when choosing a collagen supplement:

Identify your reasons for taking collagen first

This will help you choose a supplement that’s tailored to your specific needs. Choose a collagen supplement that’s easy to take. If you don’t like the taste of collagen, look for a supplement that comes in capsules or is flavorless.

Ingredients

Not only the amount of collagen that you’ll need to take, but the quality of that dosage! Be sure to choose a collagen supplement that’s made from high-quality ingredients. Look for supplements that are certified organic, non-GMO, and free of artificial flavors, colors, and sweeteners. You may also want to consider a Collagen Peptide Supplement which is a more easily digested form of collagen.

Source

Do some research before you dive into a supplement. As with all products, not all are as good as others or even what they claim to be. Some companies will load their products with fillers and other ingredients that can actually be harmful to your health. So, make sure you’re getting a quality product from a reputable source.

Form

Collagen supplements come in many different forms, from powder to capsules to gummies. Choose the form that’s best for you and your lifestyle. If you’re always on the go, a collagen supplement in powder form might be the best choice for you since it’s easy to mix into any beverage. If you don’t like the taste of collagen, capsules might be a better option.

Additional ingredients

While collagen is the main ingredient you’re looking for, some supplements also include other ingredients that can provide additional benefits. For example, some Collagen Peptide Supplements also contain Vitamin C which can help with absorption. Some supplements also include herbs or other ingredients that can provide additional health benefits.

Transparency

When it comes to supplements, transparency is key. You should be able to find all of the information you need about a supplement on the company’s website. If you can’t find what you’re looking for or you have questions, reach out to the company and they should be more than happy to help.

You should also be able to find third-party testing results for the supplement you’re considering. These results will show you if the supplement contains what it says it does and if it’s free of contaminants.

What is the best form of collagen to take?

There are many different types of collagen, but the most popular and most studied forms are Type I, II, and III.

Type I 

Collagen is the most abundant protein in the human body and is found in the skin, hair, nails, tendons, ligaments, and bone. It’s also one of the main proteins found in connective tissues.

Type II 

Collagen is found in cartilage and is what gives it its elasticity. It’s also found in the cornea of the eye.

Type III 

Collagen is found in muscles, blood vessels, and the gut. It’s also one of the main proteins found in connective tissues.

So, which form of collagen is best? 

The answer may depend on your individual needs and goals. If you’re looking for general health benefits, any form of collagen should do the trick. If you’re looking for specific benefits like joint health or skin health, you might want to choose a supplement that’s tailored to those needs.

The Bottom Line

Collagen supplements can be a great way to improve your overall health. They can help with everything from joint health to skin health. However, not all collagen supplements are created equal. Be sure to do your research before choosing a supplement and look for one that’s made from high-quality ingredients. 

As for whether or not you should take collagen every day, there’s no right or wrong answer. It really depends on your individual needs and goals. If you’re looking for general health benefits, taking collagen once or twice a day should be sufficient. If you’re not too sure, start off slow by taking it a few times a week and go from there. Ultimately, it’s up to you to decide what’s best for your health!

If you’re still not sure about taking collagen supplements, check out our Health Blog and browse through our collection of quality, clean-sourced collagens! 

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