Collagen is the most abundant protein in your body. Numerous studies have shown that supporting collagen production with supplements can have health benefits, but taking the proper collagen dosage is key to reaping the benefits of supplements. Read on to get the facts on the recommended dose of collagen and to find out why it's essential not to take too much collagen.
Potential Collagen Benefits
Studies into the benefits of taking collagen powder and other collagen supplements are ongoing. While more evidence is needed to verify the findings of previous research, results suggest that collagen may:
- Support for wound healing
- Contribute to firmer, more youthful-looking skin
- Promote healthy aging
- Diminish joint pain associated with osteoarthritis
- Reduce the risk of bone loss
- Assist with muscle strengthening
- Help improve hair and nail health
Types of Collagen Supplements
Collagen supplement daily dosage recommendations vary based on the type of collagen found in products. There are a few common types:
- Hydrolyzed collagen comes from cows, seafood, chicken, eggshells, pigs, and other animal sources. Manufacturers break the collagen down into small chains of collagen peptides to help the body digest and utilize it more efficiently.
- Undenatured collagen is sourced from chickens and is used in its raw form.
- Gelatin is collagen sourced from animals and then cooked.
All collagen supplements are animal-derived because plants don’t produce it. If you need to avoid gluten, sugar, or dairy products, options are available to suit your diet. However, vegetarian and vegan collagen supplements exist and are advertised as ‘plant-based’, but be aware that you won’t get any collagen, but different agents that contribute to your own collagen production over time.
Is Too Much Collagen Bad for You?
With any supplement, it's possible to have too much of a good thing. Collagen is unlikely to cause severe side effects at normal doses, but taking extremely high doses could lead to problems.
Too Much Collagen Symptoms
Some potential side effects and symptoms of taking too much collagen include:
- Gastrointestinal problems like constipation and reduced appetite
- Kidney stones, calcium oxalate crystals that build up in the urinary tract and can cause blockages
- Elevated calcium levels that can cause bone pain, nausea, vomiting, and fatigue
Experts also caution that taking too much collagen for prolonged periods could cause symptoms of scleroderma, a skin condition that occurs when the body produces an overabundance of natural collagen. Some signs of scleroderma are:
- Red oval-shaped patches of thickened skin
- Swelling of the fingers
- Numbness and tingling of the fingers in response to cold temperatures and stress
- Joint pain
These types of symptoms are possible but rarely reported from collagen supplements. Other conditions can cause similar symptoms. If you notice any of these signs, see your doctor to rule out any other potential causes.
How Much Collagen Is Too Much?
To get the proper collagen dosage for adults, follow these guidelines:
- Hydrolyzed collagen. Studies have found that 2.5 to 15 grams of hydrolyzed collagen peptides are generally well tolerated and effective.
- Undenatured collagen. Research studies have used therapeutic doses of 10 to 40 milligrams of undenatured collagen without reports of widespread unwanted side effects.
- Gelatin. Most often, gelatin is sold as a food product rather than a supplement. Use the serving guidelines on the packaging when adding it to smoothies, soups, sauces, and other foods.
How To Use Collagen Supplements Safely
To ensure best results, follow these tips:
- Choose a product from a well-known reputable brand. Supplements are not approved by any government inspection agency in the U.S. Unscrupulous manufacturers may lie about the contents or put less collagen in their products than they claim. Body Kitchen is an excellent supplement choice. They use natural ingredients that have been clinically studied to determine the perfect dosage for maximum effects. Check out collagen formulas such as Youthful Beauty.
- Look for options made in the USA. Products made in America are often of higher quality and more likely to be manufactured according to the best practices standards established by the FDA. Again, Body Kitchen is fully manufactured in the USA.
- Opt for a mixed product. Supplements that contain collagen from more than one source, such as bovine and marine collagen, provide a balanced assortment of peptides.
- Be aware of allergens. Although rare, it's possible to have an allergy to collagen. Allergic reactions may not happen the first time you take a supplement, and they can be severe. If you have food allergies, make sure the product you choose is free of ingredients that could trigger a response.
- Pay attention to the number of peptides, this is a VERY IMPORTANT point. Not all hydrolyzed collagen supplements are created equal. Some contain more dipeptides per serving than others. The more peptides that are found in a supplement, the more potential benefits it provides.
- Consider supportive ingredients. The best collagen supplements contain supporting ingredients that complement the actions of the peptides. Hyaluronic acid may be added to help support healthy connective tissue and joints, or antioxidants like Resveratrol may be included in a formula for enhanced anti-aging benefits.
Body Kitchen focuses on meeting the majority of these points. See which collagen supplement suits you best, they have different formulas depending on personal goals.
Talk to your doctor. Seek your medical provider's advice before using any new supplement. Follow the directions for use. Unless a doctor gives you other advice, stick to the daily dose recommended on the collagen supplement packaging.