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 group1. 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 wrinkling2.
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 beneficial1 2.
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 placebo5. 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 contexts7.
Dosage Recommendations
For muscle and tendon health, a daily dosage of 5 g of specific collagen peptides is recommended, particularly when combined with resistance training5.
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 group3.
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 levels3.
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
LMWCP supplementation significantly improves human skin hydration, elasticity, and wrinkling, making it a potential health functional food ingredient.
RCT
Very Rigorous Journal
Highly CitedOral 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.
RCTEFFECT OF PARENTERAL GLUTAMINE PEPTIDE SUPPLEMENTS ON MUSCLE GLUTAMINE LOSS AND NITROGEN BALANCE AFTER MAJOR SURGERY
Parenteral glutamine peptide supplements improve nitrogen balance and maintain intramuscular glutamine levels after major surgery, compared to control solutions.
RCTHighly CitedOral 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 CitedEffects of specific collagen peptide supplementation combined with resistance training on Achilles tendon properties
Specific collagen peptide supplementation combined with resistance training leads to greater hypertrophy in tendinous and muscular structures than resistance training alone in young physically active men.
RCTVery Rigorous JournalMicrobial and metabolomic insights into the bovine lipometabolic responses of rumen and mammary gland to zymolytic small peptide supplementation
Small peptide supplements increase milk fat content in dairy cows by promoting rumen bacterial growth, leading to increased acetate and butyrate production for milk fat synthesis.
RCTPartly Substituting Whey for Collagen Peptide Supplementation Improves Neither Indices of Muscle Damage Nor Recovery of Functional Capacity During Eccentric Exercise Training in Fit Males.
Substituting a portion of whey protein for collagen peptide within a similar total protein dose did not improve muscle damage or functional outcomes during eccentric training in fit males.
RCTSafety of shrimp peptide concentrate as a novel food pursuant to Regulation (EU) 2015/2283
Shrimp peptide concentrate is safe for use as a novel food at a maximum dose of 1,200 mg/day for adults, with no concerns regarding genotoxicity or human data.
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.
RCTWhey Protein Supplementation Is Superior to Leucine-Matched Collagen Peptides to Increase Muscle Thickness During a 10-Week Resistance Training Program in Untrained Young Adults.
Whey protein supplementation is superior to leucine-matched collagen peptides in increasing muscle size after a 10-week resistance training program in untrained young adults.
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