Jun 26 , 2019
Collagen Consumption: How much do I need
Collagen is a structural protein that adds elasticity to skin. Although it’s most often associated with skin, this substance acts like a cement that provides cohesion for all our connective tissues, including our muscles, bones, cartilage, tendons, and ligaments. When the molecular bonds of collagen are broken down, you’ll find collagen peptides.
Smaller than complete collagen strands, these peptides are easily digestible. They’re also soluble and absorbable. In its complete form, collagen has a molecular structure consisting of a triple helix of amino acids. It’s used in sponges for wounds and other medical materials. In peptide form, it is bioavailable and bioactive, meaning you can consume it and benefit from foods, beverages, and dietary supplements rich in collagen peptides.
Benefits of Collagen
The building blocks of collagen can renew body tissues. Some experts believe the peptides can send messages to cells to trigger new collagen fibers to form and reorganize. Since collagen fibers support tissue structure in the body, this can have many benefits. Some collagen benefits you may see with a proper diet include:
- Improvements in skin health. This includes relief from dry skin, reduced wrinkles, and possibly an increase in structural proteins like elastin and fibrillin.
- Relief from joint pain. Collagen aids in maintaining cartilage integrity, which declines with age, increasing the risk of osteoarthritis and other degenerative joint disorders.
- Prevention of bone loss. Bones are 90% collagen,1 so an increased intake may slow the breakdown of bone tissue and reduce levels of blood proteins that stimulate this process.
- Increased muscle mass. Muscles are partially made of collagen, which enables them to function properly and may help synthesize creatinine for fuel during workouts.
- Improved heart health. Collagen provides structural support for arteries so, without it, blood vessels may become weaker and your risk of atherosclerosis may increase.
- Better digestive health. Connective tissue in the gut can strengthen its lining, which can help those with leaky gut syndrome and inflammatory bowel disease.
How Much Collagen Protein Do You Need?
Some have tried collagen cream and collagen pills. Supplements with collagen peptides can deliver them in hydrolyzed form, so they’re easier to digest and absorb. Collagen powder is another option. It can be added to food or hot beverages to supplement a collagen-rich diet including foods such as beef, chicken, fish, egg whites, or bone broth.
It is safe to consume collagen. People with arthritis and older individuals may see benefits. However, a healthy person who maintains a balanced diet may not see any differences.
You don’t want to consume too much protein, although recommended dosages differ among studies. Collagen is distributed throughout the body as is any other nutrient; it is not told where to go. There is no safe recommended amount—the main risks are to people with fish or egg allergies who consume supplements with these ingredients.
Fuel Your Body with Healthy Living Proteins
Our powder supplements include collagen peptides with all-natural ingredients. These include unflavored powders and a mango-flavored product. Browse our online store to find premium items such as bovine, marine, and multi-collagen peptides, or contact Healthy Living Proteins online to learn more.