How Much Collagen Do You Need? Is 120mg Of Collagen Enough?
“Collagen benefits include rejuvenating skin, cushioning joints and strengthening bones and muscles. Some studies show collagen supplements made from hydrolyzed, easy-to-absorb collagen may provide benefits from healthy skin to building more muscle mass.”Drugwatch, Collagen Benefits
Everyone interested in health and wellness seems to be talking about collagen and its many benefits to overall health. Once you have decided that collagen supplements would be a good addition to your daily wellness routine, the next question to ask is “How much collagen do I need? Is 120mg of collagen enough?”
We have put together some great information in this guide to help you make an informed decision about collagen, collagen supplements, and adequate dosages.
Everyone is talking about collagen in the form of supplements, including the various health benefits, the wonders it can do for skin elasticity, and your overall skin health, but did you know that our bodies actually naturally produce collagen? Collagen is a very specific protein that’s found in our skin, muscles, tendons, bones and connective tissues.
The different collagen types in the human body are vital proteins that play an important role in our body’s ability to function as it provides structural support. It’s really the glue that holds our cells together.
As we age, our ability to produce collagen declines. This results in wrinkles, sagging skin, a loss of skin hydration, joint issues such as pain and stiffness, loss of muscle mass and bone density, brittle hair and nails, and even gut health problems. Not fun. Thankfully, collagen supplements can help you combat all of these issues!
What Are the Different Types of Collagen?
The human body is so complex. Not all collagen is created equally! That’s right, our bodies produce various types of collagen and each type has a role to play. Let’s take a look at the main types of collagen.
Type I Collagen
Type I collagen is the most abundant protein in our body and it’s found in skin, tendons, and ligaments. It’s responsible for strength and skin elasticity.
Type II Collagen
Type II collagen is found in cartilage and is vital for cushioning and shock absorption to the joints.
Type III Collagen
Type III collagen is found in the walls of blood vessels and organs, and helps to give them structure and shape.
Type IV Collagen
Type IV collagen is found in the basal laminae, which are layers of material that separate different tissues from each other as well as keeping things healthy and hydrated.
Signs & Symptoms of Collagen Loss
How do we know when our collagen production is declining? There are some very specific signs and symptoms we can watch for that will tell us our body’s collagen production has begun to decline. Here are just a few to be on the lookout for.
Wrinkles & Sagging Skin
Collagen is what gives our skin its strength and elasticity. Without enough collagen, our skin begins to thin, lose its firmness, sag and wrinkle. Collagen protein is integral in our skin health, including skin elasticity and hydration.
As collagen levels decrease, the cartilage that cushions your joints begins to break down. This can lead to pain and stiffness, particularly in the knees, hips, and hands.
With less cushioning, bones may rub against each other, causing even more discomfort. In severe cases, joint damage can occur, making it difficult to move or even walk.
Collagen helps to hold our muscles together so a loss of collagen can lead to muscle atrophy (wasting away). This can result in reduced strength and stamina, as well as increased fatigue.
Dull & Lifeless Hair
Most people associate collagen loss with visible signs like wrinkles and fine lines. But did you know that collagen loss can also lead to dull, lifeless hair? If you’re noticing that your hair is looking a little lackluster lately, it could be a sign that you’re losing collagen.
With a decline in collagen production, hair follicles can become damaged, leading to thinning hair and loss of shine. We need collagen to maintain the elasticity of our hair, so when collagen starts to break down, our hair becomes more prone to breakage.
One of the very first tell tale signs of collagen loss is brittle nails. This is because the connective tissues that keep nails strong rely on collagen for structure. When collagen levels decline, nails become dry and weak, and are more susceptible to breakage.
What Causes Collagen Loss?
One of the main causes for decline in collagen levels is a lessening in collagen peptides. Collagen peptides are responsible for stimulating collagen production, which naturally decrease as we age.
It’s worth noting that the collagen that’s produced as we age begins to degrade. This means that the collagen we produce in our younger years is better quality than that which is produced in our later years. Collagen supplements like collagen powder, which is full of collagen peptides, can help offset that poor quality.
There are many things that factor into the lessening in collagen peptides needed for collagen synthesis. Diet, lifestyle, overall health and wellness, exercise, sleeping habits and environmental stressors are the main ones.
How to Increase Collagen Production Naturally
While there are many products on the market that can boost collagen production, there are also several simple, straightforward ways to promote collagen synthesis naturally.
One of the best ways to increase collagen production is to ensure that you’re getting enough Vitamin C. Vitamin C is a powerful antioxidant that helps to protect against UV damage, one of the major causes of collagen breakdown. Furthermore, vitamin C is essential for the making of collagen.
Another great way to stimulate the making of collagen is to eat foods rich in proline and glycine. These amino acids are necessary for the formation of new collagen fibers.
Foods high in protein are considered to be very helpful in stimulating collagen production. These foods are often considered to be collagen rich foods. Bone broth, eggs, fish and seafood are excellent choices when looking for food rich in collagen.
Eating plenty of fruits and vegetables is also very beneficial. These foods contain antioxidants that can help to protect your skin cells from damage and promote collagen production
Finally, exercise can also help to stimulate collagen synthesis. When we move our muscles, we create tiny tears in the fibers. In response, our bodies produce more collagen to repair the damage. While it may seem counterintuitive, a little bit of muscle soreness can actually be good for our skin!
By following these simple tips, you can give your body a major collagen boost and reap the beauty benefits and better skin health that comes with it.
When is it Time for Collagen Supplementation?
Most people first start to think about collagen supplementation around the time they start to notice the first signs of aging, such as fine lines and wrinkles. However experts in the health and wellness industry highly encourage adding collagen supplements to your daily routine somewhere between your 20’s and 30’s pending of course on your overall health.
Perhaps you are much older than that now and wonder if it’s too late. It’s never too late to begin collagen supplementation. So, when is it time to consider taking collagen? Now is a good time!
There is no time like the present to begin taking collagen. But how much collagen do you need? There’s no universal answer to that question unfortunately. There are many variables to consider when deciding how much collagen is the right amount for each individual.
What is your reason for collagen supplementation? Is it to slow down skin aging? Or perhaps you are noticing joint stiffness or muscle pain.
Your overall health and wellness also plays into how much collagen you require. A person in good health who enjoys a well balanced diet, an active lifestyle, and good sleep with few environmental stressors should need less collagen supplement than someone who is less active and doesn’t eat well.
The recommended dosage of collagen supplements varies depending on the form of supplement you’re taking and your individual needs. For example, if you’re taking a powder supplement, the recommended dosage is usually 10-20 grams per day. If you’re taking capsules, the recommended dosage is usually 1-2 grams per day. And if you’re taking liquid collagen, the recommended dosage is usually 3-5 tablespoons per day.
For most people, taking 10-15 grams or 10,000-15,000 mg of collagen per day is a good starting point. You can up this dosage if need be but it’s always best to start with less and increase gradually. This allows your body to adjust to the supplement.
Taking a collagen supplement is a great way to make sure your body is getting what it needs. Look for a high-quality supplement that contains hydrolyzed collagen peptides for maximum absorption.
The Bottom Line: Is 120mg Enough Collagen?
We have covered a lot of information in our guide ‘How Much Collagen Do You Need? Is 120mg Of Collagen Enough?’. You are now ready to make an informed decision on collagen supplementation and recommended dosage.
So, is 120mg of collagen enough? Well according to experts, 120mg would be way below their recommendations of 10,000-15,000 mg per day. That being said, if you are just starting out and you are quite healthy, live a well balanced life with regards to exercise and diet, 120mg may be all you need to keep your body producing enough collagen for now.