Collagen, the most abundant protein in the human body, plays a vital role in maintaining healthy skin, tendons, ligaments, bones, and muscles. However, as you age, your body's natural collagen production declines, leading to visible signs of aging, slower muscle and joint healing, and even potential digestive issues. Incorporating collagen supplements into your daily routine becomes crucial for preserving supple skin, strong hair, nails, and overall well-being.
So, how much collagen should you take daily? While the answer is relatively simple, the underlying reasons are multifaceted due to the numerous functions collagen serves in the body. The optimal dose varies based on the chosen form of collagen, the specific collagen type in the supplement, as well as individual factors like age and lifestyle.
Recommended dosage of collagen
Before we uncover how much collagen you should take each day, let’s explore each factor that can determine the right dosage of collagen for your needs.
Collagen Format
Collagen supplements are available in various forms like powders, pills, and gummies. Among them, collagen powders are the most effective, providing a higher collagen concentration per serving compared to capsules or pills.
When choosing a format, consider the grams of collagen included per dosage, whether it's a scoop of powder or a capsule. While some prefer capsules for convenience, be cautious if you have digestive issues, as breaking down the pills might pose challenges. Powder form allows for better control over the collagen amount and can be customized according to your preferences. Additionally, powders offer versatility and the potential to include other beneficial ingredients.
Type of Collagen
Another crucial factor in selecting a collagen supplement is its type. The body contains various collagen types, including type I, type II, and type III. Type I collagen is abundant in the skin, tendons, and bones, while type II collagen is found in cartilage, and type III collagen in muscles. Therefore, choose a supplement that aligns with your specific needs and areas of concern.
Marine collagen, a Type 1 collagen, has a superior absorption rates compared to other types. This is because the smaller size of the collagen molecules allows for an increased rate of absorption. Look for a product with at least 95% collagen peptides for optimal effectiveness. At OPTY.NC we use hydrolyzed marine collagen peptides, which are broken down into small, easily absorbed molecules that are readily available for our body to use. This high bio-available format is then incorporated into our formulas at clinically proven dosages making our ingestible beauty and wellness supplements highly efficacious.
Stage of Life and Age
Now that you understand the recommended format, type, and dosage, the next step is to determine what is best for you, taking into account factors such as age and lifestyle. As we age, collagen production naturally slows down. This decline typically begins in our mid-to-late 20s, with an annual decrease of 1% in the quantity and quality of collagen in our skin by the time we reach our 30s. By age 40, collagen levels drop significantly, and studies indicate that approximately 50% of collagen may be lost by age 50.
Considering this, we have specifically developed a next-generation of Ultimate Skin + Wellness Elixirs, tailored to different age groups and life stages. The Ultimate 1.0 is a vegan elixir designed for 18-30 year olds and incorporates a combination of essential skin-enhancing antioxidants and nutrients including hyaluronic acid, cantaloupe melon SOD extract, vitamin c, holy basil extract, zinc and postbiotics in place of collagen to promote skin clarity and brightness and overall vitality.
For individuals aged 30-50, we offer the Ultimate 2.0 in both a marine collagen and vegan plant-based collagen alternative version, both containing 5g of each collagen source, respectively. Ultimate 2.0 is designed to stimulate skin aging prevention and smoothing, while maintaining gut support, immune and nervous system health, and microcirculation to combat physical and mental stressors.
Lastly, for those aged 50 and above, our Ultimate 3.0 incorporates 10g of marine collagen peptides, representing the highest clinically trialed serving size, along with MSM, hyaluronic acid, pre and probiotics, hair boosting pomegranate and essential skin-enhancing nutrients. This powerful formula promote healthy aging in skin, hair and joints with added benefits to support hair growth and thickness, joint health, and restore gut and skin health. This is especially important during menopause and andropause, when hormonal imbalances can impact skin elasticity and texture, hair fall and mood.
We also offer Collagen Renew, a total dermal support powder elixir specially formulated for preventing and correcting signs of skin aging. This flavourless option incorporates 2.5g marine collagen peptides that harmoniously works together with hyaluronic acid, MSM, Vitamin C, Silica and gut biotics to increase and stimulate collagen, elastic and hyaluron production, reduce fine lines and wrinkles and enhance skin elasticity, tone, and hydration.
Lifestyle
While taking collagen supplements can help to boost collagen levels, there are other lifestyle factors that can impact the amount of collagen needed. Factors such as diet, sleep, stress, and exercise can also influence the amount of collagen needed.
Diet plays a crucial role in collagen production, as it provides the necessary nutrients that support collagen synthesis. Foods rich in vitamin C, such as citrus fruits, berries, and leafy greens, are essential for collagen production. Vitamin C helps to activate the enzymes responsible for collagen synthesis, and it also acts as an antioxidant, protecting collagen from damage caused by free radicals. Other nutrients that support collagen production include protein, zinc, copper, and vitamin A.
Getting enough quality sleep is also crucial for collagen production. Our body repairs and regenerates while we sleep, and this includes collagen synthesis. During deep sleep, the stress hormone cortisol decreases, which allows our body to produce more collagen. Adults should aim for 7-8 hours of sleep each night to promote healthy collagen production.
Stress can negatively impact collagen production, as cortisol levels increase, which can lead to collagen breakdown. Chronic stress can also reduce the body's ability to produce collagen. Learning stress management techniques such as meditation, deep breathing, or yoga can help in reducing stress, and in turn, promote healthy collagen production.
Exercise is also beneficial for collagen production. Physical activity stimulates collagen synthesis by increasing blood flow, which delivers necessary nutrients to the skin, bones, and joints. Weight-bearing exercises such as strength training and running can also help to stimulate the production of collagen in bones and joints.
Finding the Right Product and Dosage
Typically, the recommended daily intake of collagen ranges from 2.5 grams to 15 grams. Clinical trials have shown that 2.5g is the lowest dose that demonstrates improvements to skin elasticity and hydration, while 10g is the highest dosage trialed. At 10g, results shows additional skin enhancements to fine lines and wrinkles and new collagen production plus muscle, joint and bone support. Beyond 10g, further benefits to skin have not been scientifically supported.
Before deciding on the appropriate product or dosage, it is crucial to understand your individual needs and desired outcomes. Remember to always follow dosage instructions and select a supplement based on your specific needs. Additionally, it is advisable to consult with your doctor, especially if you have any existing health conditions or are taking specific medications.
You can take our skin quiz to help determine the right product fit for your lifestyle, age or skin and wellness concerns. Prioritize your health by incorporating collagen into your daily routine.
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