How much Peptide Supplements should I take daily?
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Optimal Daily Dosage of Peptide Supplements
Collagen Peptide Supplements for Skin Health
Skin Hydration and Elasticity
Research indicates that collagen peptide supplements can significantly improve skin hydration and elasticity. A study involving 64 participants demonstrated that a daily intake of 1000 mg of low-molecular-weight collagen peptide (LMWCP) for 12 weeks resulted in notable improvements in skin hydration and elasticity compared to a placebo group. Another study with 100 participants found that consuming 1650 mg of collagen peptide NS (CPNS) daily for 12 weeks significantly enhanced skin hydration, elasticity, and reduced desquamation and wrinkling.
Dosage Recommendations
Based on these studies, a daily dosage of 1000 mg to 1650 mg of collagen peptides appears to be effective for improving skin health. The specific peptides, such as Gly-Pro-Hyp and Pro-Hyp, are particularly beneficial .
Collagen Peptide Supplements for Muscle and Tendon Health
Muscle Recovery and Tendon Properties
Collagen peptides also show promise in enhancing muscle recovery and tendon properties. A study involving 40 healthy male volunteers who underwent a 14-week resistance training program found that a daily intake of 5 g of specific collagen peptides (SCP) significantly increased tendon cross-sectional area and muscle thickness compared to a placebo. However, another study comparing the effects of collagen peptide and whey protein supplementation found no significant differences in muscle damage or recovery between the two groups, suggesting that collagen peptides may not provide additional benefits over standard protein supplementation in certain contexts.
Dosage Recommendations
For muscle and tendon health, a daily dosage of 5 g of specific collagen peptides is recommended, particularly when combined with resistance training.
Glutamine Peptide Supplements for Post-Surgery Recovery
Nitrogen Balance and Muscle Glutamine
In the context of post-surgery recovery, glutamine peptide supplements can help maintain nitrogen balance and muscle glutamine levels. A study involving patients undergoing major surgery found that a daily intake of 54 mg/kg of a synthetic glutamine-containing dipeptide (L-alanyl-L-glutamine) significantly improved nitrogen balance and maintained muscle glutamine concentrations compared to a control group.
Dosage Recommendations
For post-surgery recovery, a dosage of 54 mg/kg of glutamine peptides per day is effective in maintaining nitrogen balance and muscle glutamine levels.
Conclusion
The optimal daily dosage of peptide supplements varies depending on the intended health benefits. For skin health, a daily intake of 1000 mg to 1650 mg of collagen peptides is effective. For muscle and tendon health, a daily dosage of 5 g of specific collagen peptides is recommended, especially when combined with resistance training. For post-surgery recovery, 54 mg/kg of glutamine peptides per day is beneficial. 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 Low-Molecular-Weight Collagen Peptide Improves Hydration, Elasticity, and Wrinkling in Human Skin: A Randomized, Double-Blind, Placebo-Controlled Study
Oral intake of collagen peptide NS improves hydration, elasticity, desquamation, and wrinkling in human skin: a randomized, double-blinded, placebo-controlled study.
EFFECT OF PARENTERAL GLUTAMINE PEPTIDE SUPPLEMENTS ON MUSCLE GLUTAMINE LOSS AND NITROGEN BALANCE AFTER MAJOR SURGERY
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
Microbial and metabolomic insights into the bovine lipometabolic responses of rumen and mammary gland to zymolytic small peptide supplementation
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.
Safety of shrimp peptide concentrate as a novel food pursuant to Regulation (EU) 2015/2283
Low-Molecular Collagen Peptide Supplementation and Body Fat Mass in Adults Aged ≥ 50 Years: A Randomized, Double-Blind, Placebo-Controlled Trial
Whey Protein Supplementation Is Superior to Leucine-Matched Collagen Peptides to Increase Muscle Thickness During a 10-Week Resistance Training Program in Untrained Young Adults.
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