How much collagen should I take?
How much collagen should I take?
Collagen is one of the most important proteins in our body. It helps keep skin firm and supple. But how much do we really need?
Collagen is an essential protein that supports many functions in the human body. Collagen is the most found protein in the body and helps build strong fibres and connective tissue in the body. It is often referred to as the ‘glue’ holding the body together as it ensures the integrity, elasticity, and regeneration of our connective tissues.
Collagen decreases over time
One of the key changes our bodies go through as we age is a reduction in collagen production, plus the collagen our bodies does produce may become fragmented being more loosely distributed and contributing to signs of ageing.
One of the main causes of fine lines and wrinkles is the natural loss of collagen from the skin. Collagen is one of the most important structural substances in our bodies, accounting for 25 to 30% of its total protein – 75% of our skin is collagen. After approximately the age 25, our bodies begin to produce less and less collagen.
Loss of collagen leads to a collapsing dermal layer and this contributes to wrinkles and loss of elasticity. The environment also affects our skin and UVA/UVB exposure induces skin damage and reduced collagen reserves in the skin.
Dietary and lifestyle factors contribute to a decrease in collagen production also. Finding alternate sources of collagen, including the use of collagen supplements, can reduce the impact of ageing, such as the loss of elasticity in skin, reduced joint mobility and decreased bone strength.
How much collagen should I take per day?
The amount of quality protein we need to ingest to support collagen formation in the body varies depending on age, gender, activity level, and other factors. When protein is digested by the body it is broken down into amino acids that are used by the body to produce energy and synthesise new proteins for body growth and repair. Within the body proteins are in a continual process of being degraded (natural aging processes, illness, disease) and resynthesised, which is why protein is such an important food source to include in a nutritious healthy diet.
Taking between 10 to 20g of bovine collagen or 5 to 10g of marine collagen a day is ideal, so check the serving size and the amount of collagen contained in the serving. If you’re taking a 10g serve, then the collagen content within the collagen powder should constitute at least 90% of this weight. The rest of the weight is the natural residual moisture found within the powder itself. These details should be fully transparent on the nutritional panel of your collagen supplement.
You can take collagen supplements up to twice per day, however it is generally not recommended to take more than this as this may be wasteful as the body can only metabolise the protein requirements is needs and will discard excess protein as waste. There may be health circumstances where you may require increased protein needs in excess of these amounts but this would be as part of a dietary recommendation by your doctor or a nutrition specialist (nutritionist, naturopath, clinical dietician).
What about collagen capsules and liquid shots?
Tablets and capsules can often contain binders and fillers and will struggle to provide you with a sufficient dose of collagen; it will also be inherently more expensive per dosage. The main ingredient in liquid shot- style collagen drinks is also water and preservatives, so it is always best to consider the value for your money when purchasing collagen supplements.
Collagen peptide formulations that are hydrolysed lead to a higher bioavailability, making them quicker and easier for the body to absorb and digest.
Nutraviva – The clean collagen choice
Nutraviva’s superior quality clean Collagen Hydrolysate powders (available in both bovine and marine sources) contain 100% all-natural unblended and unflavoured collagen powder. We source only the highest quality ingredients to ensure our valued customers have access to superior collagen supplements with transparency of ingredients and nutrition.
If you are after the best collagen in Australia, look no further than Nutraviva premium collagen products.