How much Collagen Peptides should I take daily?
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Optimal Daily Dosage of Collagen Peptides
Introduction to Collagen Peptides
Collagen peptides are short chains of amino acids derived from collagen, a protein that provides structure to much of the body, including skin, bones, tendons, and ligaments. They are commonly used as dietary supplements to improve skin health, joint function, and overall well-being.
Recommended Daily Dosage for Skin Health
Skin Hydration and Elasticity
Several studies have investigated the effects of collagen peptide supplementation on skin health. A study involving 100 women aged 30 to 60 years found that taking 1650 mg of collagen peptides daily for 12 weeks significantly improved skin hydration, elasticity, desquamation, and reduced wrinkling. Another study with 64 participants showed that a daily intake of 1000 mg of low-molecular-weight collagen peptides for 12 weeks resulted in significant improvements in skin hydration, elasticity, and wrinkling.
Higher Dosages and Skin Benefits
In a trial with 99 healthy Japanese women, participants were given either 1 g or 5 g of collagen peptides daily for 12 weeks. Both dosages increased skin water content and decreased transepidermal water loss, although skin elasticity and thickness did not show significant changes. Another study with 69 women aged 35-55 years demonstrated that daily supplementation with 2.5 g or 5 g of collagen peptides for 8 weeks significantly improved skin elasticity.
Dosage for Digestive Health
A study focusing on digestive health found that an 8-week daily supplementation of 20 g of collagen peptides significantly reduced digestive symptoms such as bloating in healthy female adults. This suggests that higher dosages may be beneficial for digestive health, although this is a specific use case and may not be necessary for general skin or joint health.
Dosage for Bone and Joint Health
For bone health, a study involving postmenopausal women showed that a daily intake of 5 g of specific collagen peptides for 12 months significantly increased bone mineral density and improved bone markers. Additionally, a study on the effects of collagen peptides combined with resistance training found that a daily dosage of 5 g led to greater increases in tendon cross-sectional area and muscle thickness compared to a placebo.
Conclusion
The optimal daily dosage of collagen peptides can vary depending on the specific health benefits desired:
- Skin Health: 1 g to 5 g daily for improvements in hydration, elasticity, and reduction of wrinkles .
- Digestive Health: Up to 20 g daily may be beneficial for reducing digestive symptoms.
- Bone and Joint Health: 5 g daily for enhancing bone mineral density and tendon properties .
Overall, a daily intake of 1 g to 5 g of collagen peptides is generally effective for most skin and joint health benefits, while higher dosages may be required for specific conditions like digestive health. Always consult with a healthcare provider before starting any new supplement regimen.
Sources and full results
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 Low-Molecular-Weight Collagen Peptide Improves Hydration, Elasticity, and Wrinkling in Human Skin: A Randomized, Double-Blind, Placebo-Controlled Study
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
Effect of a Daily Collagen Peptide Supplement on Digestive Symptoms in Healthy Women: 2-Phase Mixed Methods Study
Oral Supplementation of Specific Collagen Peptides Has Beneficial Effects on Human Skin Physiology: A Double-Blind, Placebo-Controlled Study
Effects of specific collagen peptide supplementation combined with resistance training on Achilles tendon properties
The effect of oral supplements containing collagen peptides rich in X-Hyp or X-Hyp-Gly compared with normal collagen hydrolysates on skin elasticity and collagen holes: a randomised double-blind clinical study.
Significant Amounts of Functional Collagen Peptides Can Be Incorporated in the Diet While Maintaining Indispensable Amino Acid Balance
Specific Collagen Peptides Improve Bone Mineral Density and Bone Markers in Postmenopausal Women—A Randomized Controlled Study
Partly Substituting Whey for Collagen Peptide Supplementation Improves Neither Indices of Muscle Damage Nor Recovery of Functional Capacity During Eccentric Exercise Training in Fit Males.
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