Collagen 10000mg by Kollo
If you're planning to incorporate collagen into your daily routine, you probably have a lot of questions. What should you expect while taking collagen peptides? What is the best form of supplement? How long will it take to see results? One of the most pertinent questions is this: what is the optimal dose of collagen?
Whilst we love hard-and-fast answers, things in health, beauty and wellness are rarely so clear-cut. Nuance is important, so read on to learn what you need to know about dosage with marine collagen supplements.
Why should I take a collagen supplement?
There are various goals people have in mind when they start using a collagen supplement, ranging from cosmetics to overall health and wellness. Collagen is a protein that exists throughout the body in your skin, joints, bones, muscles and gut. There are actually at least 28 types of collagen known to exist in vertebrates, but the most abundant are Types I and III.
Human beings produce collagen naturally via the fibroblasts in our cells. But our ability to naturally synthesise collagen diminishes over time, starting in the 20s and culminating in a complete inability to create new collagen in our 40s or 50s. The consequences of this are the symptoms of ageing, like sagging skin or aching joints, so many people look for ways to naturally support collagen production.
This is where collagen supplements come in. They consist of collagen extracted from animals like fish, cows, pigs or chickens. That collagen is put through a process called hydrolysis to break it down into smaller amino acid chains known as collagen peptides. These are more easily assimilated into the body so that the amino acids can stimulate our own natural collagen production.
The benefits you may experience from taking these supplements include the following:
Improved skin healthAccording to research, collagen peptides can support greater skin elasticity and collagen density in the dermis. This is due to them stimulating your body's innate ability to synthesise collagen by fuelling it with the amino acids it needs.
Stronger joints and bonesType II collagen is part of the makeup of our joints, and people who take a Type II collagen supplement may see improvements</a> in their joint mobility and comfort. The benefits for bone density take longer to materialise, but they can occur with the help of a high-quality collagen supplement.
Gut healthResearch has discovered that people with digestive challenges often have lower levels of certain collagen types. This led to the discovery that the amino acid L-glutamine, which is in collagen, supports digestive health by fuelling the intestinal cells. The gut lining also uses glycine and proline for energy - two other amino acids that are found in collagen.
Muscle developmentThough collagen is missing one or two amino acids that would make it a complete protein, it still contains nearly 20 essential amino acids to support muscle mass. There was a study that found men participating in an exercise program taking collagen gained more muscle than those who only did the exercise program.
So what is the right dosage for collagen?Unlike some of the other nutrients in supplements, the science around collagen peptides is still in its infancy. Therefore, there are different schools of thought around the optimal Recommended Daily Allowance (RDA) of collagen peptides. The status biomarkers like age, sex, lifestyle and nutrition needs are still being studied, so you will find different opinions about what is best.
That being said, the science is progressing apace. We are learning in real-time with numerous clinical trials and studies taking place over the last decade, so it is an exciting time to be coming into the world of collagen peptides. There are a growing number of clinical studies indicating specific dosages that have shown themselves to be effective for certain outcomes, and this is helping us understand more about recommended dosages.
When you are exploring supplements, you should look for the number of grams present per serving. You should be able to find this marked clearly on the label. Not all collagen supplements are the same, and the range to be found on different supplements is quite substantial. You may find some products that only have around 40 milligrams per serving, while some powders have as much as 20 grams in each serving.
Digging deeper into collagen and protein dosagesBear in mind that collagen is a very specific type of protein. Health organisations are yet to settle on an official daily recommendation at the time of writing, but it is generally recommended that healthy adults consume at least 1 gram of protein per kilogram of body weight each day to maintain their muscle mass.
Your protein needs get higher based on the level of activity you undertake. If you are a very physically active adult, you should aim to take in 1-1.5 kilograms of protein per kilogram of body weight, every single day. For people with certain health conditions, the daily protein requirements may be even higher. This is because of the greater protein turnover caused by the need for more healing in the body. In these cases, people are advised to consult their doctor about protein requirements.
Having said all that, it's important to remember that collagen is not a complete protein. This means it should be paired with other protein sources to ensure you are getting the required intake of all the essential amino acids. Vegetarians and vegans often find they have to focus on incorporating more complementary proteins into their diet to ensure they are getting everything they need. This principle should also be applied to collagen - combine it with other protein sources to ensure you are not missing anything essential in your daily routine.
Suggested collagen dosages based on the benefit you wantRemember that people take collagen supplements with a number of different goals in mind. The science so far indicates that different goals may require a different daily collagen dosage to achieve.
With that in mind, here's some guidance on collagen peptide dosage based on different goals. This is all informed by scientific studies so far.
Studies have indicated that an intake of between 2.5 and 10 grams per day offers benefits for skin support.
Joints: Research has shown that 2.5-5 grams per day can yield the joint support benefits of marine collagen.
Bone development: the science suggests that a minimum of 5 grams per day provides the support needed to boost bone density over time.
Muscle: if you are looking to increase muscle mass and promote faster recovery, you may need a higher dosage of 15-20 grams of collagen per day.
When is the best time of day to take collagen?The time of day you take your supplements is important. There is conflicting information about this with regards to collagen, so we will take a look at the options.
MorningSome claim this is the best time as your stomach will be empty. But expert advice suggests this does not matter because most of the absorption of the proteins takes place in the small intestine. Plus, the peptides are already highly bioavailable, so they will be absorbed by your body with ease.
MiddayAnother common suggestion is that you consume your collagen as part of a snack when you take a midday break. There may be some value in this if you combine the collagen with something like a smoothie or peanut butter, but the collagen itself is unlikely to fill you up.
EveningThere are many advocates of taking the supplement in the evening as your body might absorb it better in your sleep. But this is just a theory based on very little evidence, and the general consensus among experts is that collagen absorption works equally well in the morning or the evening.
The bottom line: it makes no difference.
The best practice is to take your collagen supplement at a time that works for you. But aim to be consistent - if you take it in the morning, do that every day, or if you blend it into your lunchtime smoothie then keep doing so. Make it as easy as possible to incorporate into your routine.
The conclusion about collagen peptide dosageThere are many factors that may have an impact on how beneficial collagen is for you. There are different dosages recommended for different outcomes and the research is ongoing as to how factors like age, lifestyle, diet and genetics affect the potency of your collagen use.
At Kollo, we have looked at the science and concluded that a dosage of 10,000mg (or 10 grams) delivers on the most fronts. It covers the suggested intake for the widest range of potential benefits without going into the territory of taking too much. With our high-quality sources and innovative hydrolysis techniques, our collagen will easily be absorbed into your bloodstream and put to use by your body.
Taking 10 grams of collagen per day through supplements is the optimal way to get the most benefits from it based on current research. Kollo delivers that in a tasty drink that contains a number of complementary nutrients so you see maximum benefits for your skin, hair, nails, joints, bones, gut and muscles.