Collagen dosage

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Optimal Collagen Dosage for Health Benefits

Collagen Dosage for Skin Health

Skin Hydration and Elasticity

Research indicates that collagen peptides can significantly improve skin hydration and elasticity. A study involving 100 women aged 30-60 years demonstrated that a daily intake of 1650 mg of collagen peptides for 12 weeks resulted in notable improvements in skin hydration, elasticity, desquamation, and wrinkling . Another study with 69 women aged 35-55 years found that daily doses of 2.5 g and 5.0 g of collagen hydrolysate over 8 weeks significantly enhanced skin elasticity compared to a placebo . Additionally, a trial with 99 Japanese women aged 35-50 years showed that 1 g and 5 g daily doses of collagen peptides for 12 weeks increased skin water content and decreased transepidermal water loss, although skin elasticity and thickness remained unchanged .

Dose-Dependent Effects

The effectiveness of collagen peptides appears to be dose-dependent. A study examining the levels of hydroxyproline-containing peptides in human plasma after collagen hydrolysate ingestion found that doses of 30.8, 153.8, and 384.6 mg per kg body weight resulted in increasing plasma concentrations of these peptides, suggesting that doses below 30.8 mg/kg are not effective for health benefits . Furthermore, research on UVB-irradiated hairless mice indicated that doses ranging from 20 to 2000 mg/kg body weight per day of collagen hydrolysate improved skin hydration and reduced water loss, suggesting an optimal dose for mitigating UV damage .

Collagen Dosage for Bone and Tendon Health

Bone Metabolism

Collagen peptides also show promise in improving bone metabolism. In a study on growing and calcium-deficient mature rats, doses equivalent to human supplements (0.166 g/kg body weight per day) and higher doses (1.66 g/kg and 16.6 g/kg body weight per day) were tested. The highest dose significantly increased bone mineral density in growing rats, although it also caused kidney hypertrophy. In calcium-deficient mature rats, a dose of 1.66 g/kg body weight per day significantly improved bone mineral density without adverse effects .

Tendon Properties

Collagen supplementation combined with resistance training can enhance tendon properties. A study involving 40 healthy male volunteers who received 5 g of specific collagen peptides daily for 14 weeks showed a significant increase in Achilles tendon cross-sectional area and muscle thickness compared to a placebo group .

Conclusion

The optimal dosage of collagen peptides varies depending on the desired health benefit. For skin health, doses ranging from 1 g to 5 g daily have shown significant improvements in hydration and elasticity. For bone and tendon health, higher doses, such as 1.66 g/kg body weight per day, appear to be effective, particularly in calcium-deficient conditions. These findings underscore the importance of tailoring collagen dosage to specific health outcomes.

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Most relevant research papers on this topic

Oral intake of collagen peptide NS improves hydration, elasticity, desquamation, and wrinkling in human skin: a randomized, double-blinded, placebo-controlled study.

Oral intake of collagen peptide NS, containing Gly-Pro and Pro-Hyp, significantly improves skin hydration, elasticity, desquamation, and wrinkling in women aged 30 to 60 years without causing side effects.

RCT

2023·

8citations

·Miyeong Lee et al.

Changes of collagen content in skin, femur and uterus of 17-beta-estradiol benzoate-treated rats.

Estradiol benzoate treatment in rats increases collagen content in the uterus but decreases collagen concentration in the skin and femurs, suggesting a potential link between estradiol benzoate and uterine cancer.

Non-RCTAnimal Study

1966·

42citations

·Q. T. Smith et al.

Oral Supplementation of Specific Collagen Peptides Has Beneficial Effects on Human Skin Physiology: A Double-Blind, Placebo-Controlled Study

Collagen hydrolysate significantly improves skin elasticity in women aged 35-55, with no significant side effects observed.

RCTHighly Cited

2013·

198citations

·E. Proksch et al.

Dose-dependent changes in the levels of free and peptide forms of hydroxyproline in human plasma after collagen hydrolysate ingestion.

Ingesting over 153.8 mg of collagen hydrolysate effectively increases hydroxyproline levels in plasma, suggesting that ingestion of less than 30.8 mg is not effective for health benefits.

Non-RCT

2014·

63citations

·Yasutaka Shigemura et al.

Effects of specific collagen peptide supplementation combined with resistance training on Achilles tendon properties

Specific collagen peptide supplementation combined with resistance training leads to greater hypertrophy in tendinous and muscular structures than resistance training alone in young physically active men.

RCTVery Rigorous Journal

2022·

16citations

·Simon Jerger et al.

Optimization of dose of collagen hydrolysate to prevent UVB-irradiated skin damage

The optimal dose of collagen hydrolysate is 20 mg/kg BW/day, which improves skin hydration and reduces transepidermal water loss in UV-damaged skin.

Non-RCTAnimal Study

2016·

5citations

·Nozomi Jimbo et al.

Collagen--biomaterial for drug delivery.

Collagen biomaterials show promise for drug delivery, with applications like shields in ophthalmology, injectable dispersions for local tumor treatment, and sponges carrying antibiotics and protein drugs.

Literature ReviewHighly Cited

1998·

990citations

·W. Friess

Oral Supplementation of Collagen Peptides Improves Skin Hydration by Increasing the Natural Moisturizing Factor Content in the Stratum Corneum: A Randomized, Double-Blind, Placebo-Controlled Clinical Trial

Oral ingestion of collagen peptides improves skin hydration by increasing the level of natural moisturizing factor in the stratum corneum, without affecting skin elasticity or thickness.

RCT

2021·

21citations

·Miho Miyanaga et al.

Interferon-gamma inhibits collagen synthesis by human Tenon's capsule fibroblasts in vitro.

Interferon-gamma inhibits collagen synthesis in human Tenon's capsule fibroblasts, potentially modifying the wound healing response after glaucoma filtering surgery.

In Vitro Study

1991·

15citations

·S. Q. Low et al.

Assessment of effectiveness of oral administration of collagen peptide on bone metabolism in growing and mature rats

Orally administered collagen peptide may improve bone metabolism in growing and mature rats, especially in calcium-deficient conditions, without obvious undesirable effects.

Non-RCTAnimal StudyHighly Cited

2004·

129citations

·Jian Wu et al.

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