How much collagen daily
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Daily Collagen Intake: Insights from Recent Research
Collagen Hydrolysate for Joint Pain Relief
Joint Pain and Collagen Hydrolysate
Collagen hydrolysate has been studied for its potential benefits in alleviating joint pain. A study involving 200 patients aged 50 and above with joint pain found that a daily intake of 1200 mg of collagen hydrolysate significantly increased the number of clinical responders compared to a placebo after six months. Specifically, 51.6% of the collagen group experienced a 20% or more improvement in pain, compared to 36.5% in the placebo group1.
Collagen Peptides for Skin Health
Skin Hydration and Elasticity
Several studies have demonstrated the positive effects of collagen peptides on skin health. For instance, a study with 100 women aged 30-60 years showed that a daily intake of 1650 mg of collagen peptides for 12 weeks significantly improved skin hydration, elasticity, desquamation, and wrinkling compared to a placebo2. Another study found that 5 grams of collagen hydrolysate daily for four weeks improved skin elasticity, particularly in sun-exposed areas, with effects lasting even four weeks after discontinuation3.
Low-Molecular-Weight Collagen Peptides
A study involving 64 participants revealed that 1000 mg of low-molecular-weight collagen peptides daily for 12 weeks significantly improved skin hydration, wrinkling, and elasticity compared to a placebo4. These findings suggest that even lower doses of collagen peptides can be effective for skin health.
Collagen Peptides for Pain and Physical Function
Pain Reduction and Physical Activity
In a study focusing on middle-aged active adults, daily supplementation with 10 to 20 grams of collagen peptides over six to nine months improved activities of daily living (ADLs) and reduced pain, particularly in those who exercised frequently. Additionally, mental and physical health scores improved, especially in females taking 20 grams daily5.
Collagen Peptides for Digestive Health
Digestive Symptoms
A study exploring the effects of collagen peptides on digestive health found that a daily intake of 20 grams for eight weeks reduced digestive symptoms such as bloating in healthy women. This suggests that collagen peptides may also benefit digestive health, although more research is needed in this area6.
Conclusion
The optimal daily intake of collagen varies depending on the desired health benefits. For joint pain relief, 1200 mg of collagen hydrolysate daily has shown efficacy. For skin health, doses ranging from 1000 mg to 5000 mg daily have demonstrated significant improvements in hydration, elasticity, and wrinkling. For pain reduction and improved physical function, higher doses of 10 to 20 grams daily may be beneficial. Lastly, for digestive health, 20 grams daily has shown promise. These findings highlight the versatility of collagen peptides in promoting various aspects of health.
Sources and full results
Most relevant research papers on this topic
Effect of collagen hydrolysate in articular pain: a 6-month randomized, double-blind, placebo controlled study.
Collagen hydrolysate 1200 mg/day may increase the number of clinical responders (i.e. improvement of at least 20% on the VAS) compared to placebo in patients with joint pain.
RCTOral 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.
RCTFour-weeks daily intake of oral collagen hydrolysate results in improved skin elasticity, especially in sun-exposed areas: a randomized, double-blind, placebo-controlled trial
Daily intake of oral collagen hydrolysate for 4 weeks significantly improves skin elasticity, particularly in sun-exposed areas, with no severe adverse effects observed during the study.
RCTOral Intake of Low-Molecular-Weight Collagen Peptide Improves Hydration, Elasticity, and Wrinkling in Human Skin: A Randomized, Double-Blind, Placebo-Controlled Study
LMWCP supplementation significantly improves human skin hydration, elasticity, and wrinkling, making it a potential health functional food ingredient.
RCT
Very Rigorous Journal
Highly CitedCollagen peptides supplementation improves function, pain, and physical and mental outcomes in active adults
Daily collagen peptide supplementation for 6 to 9 months may improve daily activities, pain, mental health, and physical health in middle-aged active adults.
RCTEffect of a Daily Collagen Peptide Supplement on Digestive Symptoms in Healthy Women: 2-Phase Mixed Methods Study
A 20 g daily collagen peptide supplement may reduce bloating and improve mild digestive symptoms in healthy female adults without other dietary or lifestyle interventions.
Non-RCT
Rigorous JournalOral 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 CitedLow-Molecular Collagen Peptide Supplementation and Body Fat Mass in Adults Aged ≥ 50 Years: A Randomized, Double-Blind, Placebo-Controlled Trial
Collagen peptide supplementation significantly reduces body fat mass in older adults aged 50 years with daily physical activity levels, improving age-related changes.
RCTOral 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.
RCTChanges 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-RCT
Animal Study