Introduction:
Collagen supplementation has been studied for its potential health benefits, including improvements in joint pain, skin elasticity, and body composition. The daily intake of collagen hydrolysate and its effects have been evaluated in various research contexts.
Key Insights:
- Collagen hydrolysate at a dose of 1200 mg/day showed a significant increase in clinical responders experiencing joint pain relief compared to a placebo group after 6 months.
- Plasma levels of hydroxyproline-containing peptides increased in a dose-dependent manner after ingestion of collagen hydrolysate, with doses over 153.8 mg/kg body weight significantly raising these levels, suggesting a threshold for health benefits.
- Daily intake of 5 grams of oral collagen hydrolysate resulted in improved skin elasticity, particularly in sun-exposed areas, with effects persisting even after discontinuation of the supplement.
- Long-term daily ingestion of 4.5 grams of collagen hydrolysate altered the composition rate of hydroxyproline peptides in human blood, which may contribute to its beneficial effects.
- Dietary incorporation of collagen peptides up to 36% of protein intake can be achieved without compromising the balance of indispensable amino acids, with effective amounts for health improvements observed between 2.5 to 15 grams per day.
- Clinical trials have indicated that daily ingestion of 5-10 grams of collagen peptide can improve skin properties and immune status, with beneficial effects potentially mediated by collagen-derived dipeptides.
- A daily supplement of 20 grams of collagen peptide may reduce bloating and improve mild digestive symptoms in healthy female adults.
- Supplementation with 15 grams per day of collagen peptide for 12 weeks was associated with a significant reduction in body fat mass in adults aged 50 years and older.
Conclusion:
The research suggests that collagen hydrolysate supplementation can provide various health benefits, including joint pain relief, improved skin elasticity, and body fat reduction. Effective daily doses range from 5 to 20 grams, with some studies indicating benefits at lower doses and others suggesting higher doses may be necessary for specific outcomes. The optimal dose may vary depending on the individual's health goals and physical characteristics.