She Strengthens

Unlock the Power of Collagen: Your Body’s Natural Glue

Collagen, the protein that holds your body together, is essential for maintaining healthy bones, muscles, and skin. But did you know that taking a collagen supplement can bring numerous benefits, from improving skin health to strengthening hair and nails? To reap these advantages, it’s crucial to understand how much collagen you should take daily.

The Many Faces of Collagen

There are at least 28 types of collagen in the human body, with types I, II, and III being the most common. Type I makes up over 90% of your collagen and is found in connective tissue, hair, skin, and nails. A decrease in this collagen can result in sagging skin, fine lines, brittle nails, and thinning hair. Type II is abundant in joints and cartilage, while type III works with type I in organs and skin.

Supplementing Your Collagen Intake

If you’re considering adding a collagen supplement to your daily routine, you’ll find three main types: hydrolyzed collagen, undenatured collagen, and gelatin. Hydrolyzed collagen, broken down into small peptides, is easily absorbed by the body. Undenatured collagen, on the other hand, hasn’t been processed and can come from various animal sources. Gelatin, cooked collagen, is often used in desserts like Jell-O.

Vegan Options Abound

For those following a vegetarian or vegan diet, genetically engineered yeast and bacteria-based collagen supplements are available.

Daily Dosage: What’s Right for You?

The recommended daily dosage of collagen varies depending on the type and reason for taking it. Hydrolyzed collagen, the most common supplement, has been shown to improve skin health, bone density, and muscle mass when taken in dosages ranging from 2.5 to 15 grams per day. Undenatured collagen, linked to bone and joint health, is typically taken in dosages of 10 to 40 milligrams per day. Gelatin, while less researched, may improve collagen synthesis when taken in doses of 15 grams per day.

Safety First

While collagen supplements are generally safe and well-tolerated, it’s essential to consult with your doctor before adding any new supplement to your routine. Be aware of potential side effects, such as unpleasant taste, feeling overly full, and stomach complaints.

The Bottom Line

Collagen is a vital protein that supports overall health. By understanding the different types of collagen and their benefits, you can make an informed decision about supplementing your diet. Remember to follow recommended dosages and consult with your doctor to ensure a safe and effective experience.