What is the best amount of collagen to take daily? Collagen is a very important protein found in our bodies. It plays a crucial role in maintaining the strength of the skin, hair, nails, bones, joints, muscles, and tendons. As we age, the body's production of collagen gradually decreases, leading to wrinkles, other signs of aging on the face, a dull and lifeless complexion, and problems such as joint pain and weakness. Many people, therefore, start taking collagen supplements.

How much collagen should you take in a day?
According to a Healthline report, taking 2.5 to 15 grams of collagen daily is considered safe and effective. However, the correct amount of collagen depends on your age, diet, health, and the purpose for which you are taking it. The amount of collagen needed varies for different purposes. For example:

For skin and anti-aging, 2.5 to 10 grams of collagen per day is considered appropriate.
For joint pain and bone health, 5 to 10 grams of collagen per day is recommended.
Additionally, for muscles and body composition, about 15 grams of collagen can be taken daily.

Which type of collagen should you take?
Collagen supplements are usually available in three forms:

Number 1 - Hydrolyzed Collagen
This is the most commonly used type of collagen and is easily digestible.

Number 2 - Undenatured Collagen
This type of collagen is considered especially beneficial for joints.

Number 3 - Gelatin
This is cooked collagen, which is used in food.

The report states that taking 2.5 to 15 grams of hydrolyzed collagen daily is considered safe and effective. For undenatured collagen, a daily dose of 40 milligrams is considered appropriate.

What is the best time to take collagen? There is no fixed time to take collagen, but it is considered more beneficial to take it on an empty stomach in the morning or before going to bed at night. Taking it with Vitamin C can further enhance its effects.

Also, keep this in mind:
The report further states that collagen is generally considered safe, but taking it in excessive amounts can cause problems like stomach upset, gas or bloating, and skin rashes in some people. Therefore, take it only in the recommended dosage.

Does everyone need supplements?
Some foods contain collagen or help the body produce collagen naturally. These include:

Bone broth
Fish
Chicken
Dairy products and
Eggs

These foods provide the body with essential amino acids and nutrients, allowing the body to produce collagen on its own. Therefore, not everyone needs to take supplements. The body can produce collagen on its own by consuming these foods. It is best to consult a doctor before taking supplements.

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