How much collagen peptides per day

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Optimal Daily Intake of Collagen Peptides: A Comprehensive Review

Introduction to Collagen Peptides and Their Benefits

Collagen peptides have gained popularity as a dietary supplement due to their potential health benefits, particularly in skin, joint, and digestive health. This article synthesizes research findings to determine the optimal daily intake of collagen peptides for various health outcomes.

Recommended Daily Dosage for Skin Health

Skin Hydration and Elasticity

Several studies have demonstrated the positive effects of collagen peptides on skin hydration and elasticity. A study involving 99 healthy Japanese women showed that daily intake of 1 to 5 grams of collagen peptides significantly increased skin water content and decreased transepidermal water loss over 12 weeks . Another study found that 1,000 mg of low-molecular-weight collagen peptides daily improved skin hydration, elasticity, and reduced wrinkling after 12 weeks . Additionally, a dosage of 1,650 mg per day for 12 weeks was effective in improving skin hydration, elasticity, and reducing wrinkles in women aged 30 to 60 years .

Skin and Hair Improvement

A clinical study involving 60 women aged 45 to 60 years reported significant improvements in skin visual parameters, dermis density, and hair strength with a daily intake of 5 grams of collagen peptides over 90 days . This suggests that a moderate daily dosage can be beneficial for both skin and hair health.

Dosage for Joint and Bone Health

Joint Pain and Mobility

For joint health, particularly in athletes with functional knee pain, a daily intake of 5 grams of bioactive collagen peptides over 12 weeks significantly reduced activity-related pain intensity . This dosage appears to be effective in managing joint discomfort and improving mobility.

Bone Metabolism

Research on rats has indicated that collagen peptide intake can positively affect bone metabolism. In growing rats, a high dosage of 16.6 grams per kilogram of body weight per day significantly increased bone mineral density (BMD) . For mature rats with calcium deficiency, a dosage of 1.66 grams per kilogram of body weight per day improved BMD, suggesting that collagen peptides can support bone health, especially in calcium-deficient conditions .

Digestive Health Benefits

A study exploring the effects of collagen peptides on digestive symptoms found that a daily intake of 20 grams, split into two doses, over 8 weeks significantly reduced bloating and other mild digestive symptoms in healthy women . This higher dosage appears to be effective for digestive health without any adverse effects.

Conclusion

The optimal daily intake of collagen peptides varies depending on the health outcome desired. For skin and hair health, a daily dosage ranging from 1 to 5 grams is effective. For joint pain relief, 5 grams per day is recommended. For bone health, particularly in calcium-deficient conditions, higher dosages may be beneficial. Lastly, for digestive health, a daily intake of 20 grams can significantly improve symptoms. These findings suggest that collagen peptides can be safely incorporated into the diet at varying dosages to achieve specific health benefits.

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Most relevant research papers on this topic

Significant Amounts of Functional Collagen Peptides Can Be Incorporated in the Diet While Maintaining Indispensable Amino Acid Balance

As high as 36% of collagen peptides can be incorporated in the Western diet while maintaining essential amino acid balance, potentially improving health and addressing physiological needs posed by aging and exercise.

Very Rigorous Journal

2019·

37citations

·Cristiana I. Paul et al.

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.

Oral 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.

RCTVery Rigorous JournalHighly Cited

2018·

116citations

·Do-Un Kim et al.

Oral intake of Bioactive Collagen Peptides in the improvement of skin and hair: clinical studies by instrumental measurements

Oral intake of 5g/day of collagen peptides significantly improves skin conditions and increases hair strength, particularly for aged hair.

2022·

2citations

·P. M. Maia Campos et al.

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.

Effect 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-RCTRigorous Journal

2022·

1citation

·M. Abrahams et al.

Changes in composition and content of food-derived peptide in human blood after daily ingestion of collagen hydrolysate for 4 weeks.

Daily ingestion of collagen hydrolysate for 4 weeks can change the compositional rate of Hyp peptides in human blood, potentially promoting beneficial effects on skin and joint conditions.

Non-RCT

2018·

32citations

·Yasutaka Shigemura et al.

Improvement of activity-related knee joint discomfort following supplementation of specific collagen peptides.

Supplementation with specific collagen peptides significantly improves activity-related knee pain in young adults with functional knee problems.

RCT

2017·

51citations

·D. Zdzieblik 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.

Low-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.

RCT

2023·

2citations

·Jeongbin Park et al.

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