The answer to this question is quite simple but the underlying reasons are complex. That’s because collagen is involved in so many functions in the body. Functions that result in good health, evident both inside and out. Chances are if you’re asking how much collagen you should take, then you already know how beneficial this vital protein can be.
Collagen supplements can not only encourage more beautiful looking skin, they can also help improve the appearance of cellulite and increase muscle mass. Some health practitioners even recommend them for their ability to improve gut health. Continue reading to learn how much collagen has been shown to elicit such benefits and how long you should take a collagen supplement to notice results.
Recommended dosage of collagen
Before we uncover how much collagen you should take each day, let’s explore some of the benefits of collagen for your health and beauty.
Skin not looking as plump and vibrant anymore? Ageing, lifestyle and environmental factors all impact the production of collagen in our skin. This leads to loss of structure and the visible signs of ageing such as fine lines and wrinkles, sagging, loss of elasticity, and dehydration. As we age, our collagen fibres can also become weak and fragmented, resulting in increased oxidative stress, thinning of the skin, impaired wound healing and reduced vascularisation.
Supplementing collagen not only provides the building blocks to produce collagen (amino acids including hydroxyproline, proline and glycine), but certain types of collagen supplements – such as the type 1 hydrolysed marine collagen featured in our collagen supplement – can also encourage increased production of better-quality collagen. The skin will resultantly retain more moisture and elasticity, making it more vibrant and resilient as you age.
Working hard at the gym hoping to reduce in your cellulite? It’s a common misconception that cellulite is the result of poor muscle tone or high body fat. Its cause is a combination of complex factors involving the lymphatic system, female reproductive hormones, our microcirculation, and the skin.
Collagen is a major component of the deeper layers of skin and the subdermal and surrounding connective tissues. As we age, collagen starts to degrade and lose its elasticity. The structures underneath the skin lose their stability and tone. In addition to this, estrogen can stimulate our body to store more fat, particularly in our thighs and buttocks. The visible result is dimpling and waving in the skin (aka: cellulite).
Scientists have researched whether improving collagen synthesis is an effective to treatment for cellulite. One study of women aged 24–50 years with a healthy body weight and moderate cellulite tested the impact of supplementing with 2.5g of collagen peptides on the appearance of cellulite. Those who took the collagen supplement experienced a significant decrease in cellulite and improved skin waviness on their thighs after six months.
Muscle mass and repair
Can collagen supplements help you attain a healthier body composition? Research suggests, yes! Collagen is an essential protein in our muscles, comprising around 1-10 per cent of muscle tissue. Studies show that supplementing with collagen peptides, in conjunction with moderate weights training, can increase muscle mass and decrease fat in the body more so than training without taking a collagen supplement.
One study involved participants experiencing age-related muscle wasting. One group took 15 grams of collagen peptides daily and performed moderate strength training three times per week. The other group only performed the strength training. The group that took the collagen peptides experienced a significant increase in muscle growth compared to the control group. Moreover, the collagen group also saw a decrease in body fat mass.
A similar study was conducted on healthy students which showed that the group who supplemented with collagen peptides in conjunction with resistance training showed significantly higher muscle mass and fat free mass, and a slight increase in strength, compared to the placebo group.
While there is currently no scientific evidence to support the use of collagen supplements for gut health, what we do know is that type 4 collagen is an important component of the lining of the intestinal tract. Collagen forms connective tissue in the body and could help build the protective lining of the gut. One study showed that those with inflammatory bowel diseases (specifically ulcerative colitis and Crohn’s disease) had lower levels of type 4 collagen in their bodies.
Because we know collagen production decreases as we age, it has been theorised that supplementing collagen could lead to a stronger gut lining and better gut health. Perhaps this is why some health practitioners suggest taking collagen supplements to treat leaky gut syndrome. Presently however, more evidence is needed to advocate their use in improving gut health.
If a healthier gut is your goal, Optima has a solution. Our collagen supplement also contains GutRenew OptiBlend™: a meticulous mix of pre and probiotics to support microbiome diversity and a healthy gut, essential for optimum nutrient absorption, immune function and clear, healthy skin.
So there you have it. Collagen supplements are not only beneficial for beautiful skin but can also help you boost your exercise regime to attain a healthier body.
Now to answer the original question: what is the recommended dosage of collagen to attain such benefits? It seems complicated, but Optima has removed the guesswork with our collagen supplement. Just two scoops per day (14g) of Optima Nutricosmetics Ultimate 1.0 – Complete Skin Food Elixir™ is all you need. With 10g of collagen per serve, iIt contains the highest in-market quantity of highly bioavailable, hydrolysed, sustainably sourced, marine collagen peptides per serve. This amount is clinically proven to be effective at increasing the levels of collagen peptides in the body and encouraging new collagen formation.
A review of the available evidence supporting the use of marine collagen peptides to enhance skin hydration and elasticity, and reduce wrinkle volume, concluded that this effect is dose-dependent – meaning the more you take, the better the outcome. The same review found that 10g per day is the highest-tested and most effective serve, and that 10g per day is safe for long term consumption.
How long does it take for collagen supplements to work?
Can’t wait to start enjoying the collagen-related benefits of our Ultimate 1.0 – Complete Skin Food Elixir™? Let’s look at exactly how long it takes for collagen supplements to work, based on current scientific research.
Studies to date have taken their first observations at four weeks and found statistically significant improvement in fine lines and wrinkles, skin texture, hydration, firmness and elasticity. The improvements are even greater at eight and 12 weeks. As the skin renews itself constantly, daily intake of a collagen supplement is recommended.
Based on the aforementioned study on cellulite reduction in healthy weight women, the effects of a collagen supplement were experienced after three months of daily intake, with even greater improvements after six months.
Muscle mass and repair
According to the study discussed earlier, muscle strength increased significantly after 12 weeks of taking a daily collagen supplement.
While no human trials have been conducted to date to support the use of collagen supplements for digestive health issues such as leaky gut, we do know that taking our Ultimate 1.0 – Complete Skin Food Elixir™ daily can help improve gut health.
Our proprietary blend of award-winning pre and probiotics with soothing aloe vera provides a powerful and complete gut food, developed to support microbiome diversity and to encourage a healthy gut and digestion, essential for optimal nutrient absorption, immune function and skin health.
The great thing about our Ultimate 1.0 – Complete Skin Food Elixir™ is that it tastes delicious. With a natural, no-added-sugar, strawberry-vanilla flavour, it’s enjoyable and easy to drink daily – meaning you actually look forward to getting your intake of precious, health and beauty-boosting collagen along with all the other gut and skin health benefits Ultimate 1.0 – Complete Skin Food Elixir™ provides.
Ultimate 1.0 – Complete Skin Food Elixir™ really is the simple solution to improving your health and beauty with the power of collagen. Start experiencing the benefits for yourself!