Should you take collagen daily?
Should you take collagen daily?
Collagen is a protein that is found in the skin, bones, and connective tissues of the body. It plays a crucial role in maintaining the integrity and strength of these tissues, and as a result, it is often touted as a supplement that can help to improve skin health, joint and bone function, gut health, and overall athletic performance.
Whether or not you should take collagen every day depends on your individual health goals and needs.
- Skin health: Collagen is an essential component of the skin and is responsible for maintaining its elasticity and youthful appearance. As we age, the body's natural collagen production decreases, which can lead to the development of wrinkles, fine lines, and other signs of aging. Collagen supplements may help to improve the appearance of the skin by increasing skin hydration and elasticity. Additionally, collagen supplements may also help to reduce the appearance of fine lines and wrinkles by supporting the skin's natural collagen production.
- Joint health: Collagen is also important for maintaining joint health, as it helps to support the connective tissues that cushion and stabilize joints. For individuals with joint pain or arthritis, taking a daily collagen supplement may help to reduce inflammation and improve joint mobility.
- Bone health: Collagen provides strength and support to the bones, and it also helps to regulate the process of bone remodeling, in which old bone is removed and new bone is formed. It's important to note that while collagen is an important component of bones, other nutrients, such as calcium and vitamin D, are also crucial for maintaining bone health as well as incorporating weight bearing exercise into daily routines.
- Gut health: collagen may play a role in maintaining gut health by helping to support the integrity of the gut lining and reduce inflammation. Evidence suggests that taking a collagen supplement may help to improve gut health by supporting the growth of beneficial gut bacteria and improving gut function. Collagen has also been shown to help relieve symptoms of certain digestive disorders, such as leaky gut syndrome and Irritable Bowel Syndrome (IBS). It's also important to note that while collagen may play a role in maintaining gut health, a balanced diet and lifestyle are crucial for overall gut health.
- Athletic performance: Collagen is classified by the Australian Institute of Sport as a Class B supplement and may be considered by athletes within monitored nutrition programs. Collagen supplementation may also assist in the prevention and/or treatment of muscle, cartilage, connective, and bone tissue injury and/or degeneration as part of an athlete’s preparation and rehabilitation protocols.
How much collagen should I take per day?
It’s suggested that a daily serving of Collagen Hydrolysate (bovine collagen) is between 10-20g and 5-10g for Marine Collagen, with the collagen content constituting at least 90% of the powder weight (as the rest of the weight is likely to be moisture found within the powder). 10g is approximately 1 tablespoon and 5g is one heaped teaspoon, making it easy to monitor your collagen intake as you prep your supplement.
The suggested daily collagen supplement intake for athletes is 20g of collagen per day, noting that an individual approach to supplementation should be considered as part of current training load, nutritional needs, and recovery protocols. This is due to the higher turnover rate of collagen related to the intensity associated with athletic training and performance.
Taking a daily collagen supplement is safe for most people. However, as with any health supplement, it is possible to experience side effects or an allergic reaction. If you experience any adverse effects after taking any health supplements, stop using the product and consult with your doctor or healthcare provider.
Consistency is key
Any successful shift in a supplement routine requires patience and commitment. Some results will be obvious more quickly than others, so by committing to taking a collagen supplement on a regular basis, you can make sure you’re setting yourself up to access their benefits on an ongoing basis.
These benefits will become apparent at different intervals when a regular collagen supplement routine is followed. Skin support benefits will be the first to make themselves known, with the first evidence of healthier skin showing in as little as four weeks. Changes to muscles are most likely to become evident after three months, with joint health and support taking between four and six months, and healthier hair and nails taking approximately 24 weeks.