Collagen is the most abundant protein in the body and plays an important role in providing structure to the skin, strengthening bones, and aiding in muscle mass. Studies have shown that taking collagen peptides, also known as hydrolyzed collagen or collagen hydrolysate, can help prevent unwanted health problems by replenishing some of the body's collagen supply. The recommended dosage of collagen peptides is 2.5 to 15 grams per day, depending on the individual's needs. Taking collagen supplements can help improve skin and hair health, increase bone mineral density, and even aid in weight management.
However, there are certain people who should not take collagen supplements, such as those who take medications, have health problems, or have allergies. For those looking to improve skin and hair health, 2.5-10 grams of collagen peptide can be taken orally for 8-12 weeks a day. To increase bone mineral density, 10 grams of collagen peptides can be taken daily in 1-2 divided doses for approximately 5 months. A 12-month study showed that women who took a calcium supplement with 5 grams of collagen daily had improved skin hydration, elasticity, roughness and density compared to those who took a collagen-free calcium supplement. Additionally, taking 2.5 milligrams of collagen daily for 12 weeks with acerola fruit extract, vitamin C, zinc, biotin and a vitamin E complex significantly improved skin conditions. Collagen supplements can also help with arthritis.
A randomized, double-blind, placebo-controlled trial found that taking a composite supplement containing collagen peptide and ornithine improved activity-related knee joint discomfort after supplementation. Another randomized, double-blind, placebo-controlled clinical study on the efficacy of collagen peptide in osteoarthritis showed positive results. Finally, studies suggest that collagen supplements help increase muscle mass in people with sarcopenia. Although taking collagen supplements can have many benefits, it is important to note that they can cause mild side effects such as bloating, heartburn, and feeling full. As with any supplement, it is best to check with your doctor before taking collagen, especially if you plan to take more than the recommended dose.