In recent years we have seen an increase in interest in the consumption of skin care products, as well as supplements that contribute to the generation of collagen.
As we have discussed previously, collagen is a protein found in our body and helps us maintain the healthy appearance of our skin, as well as the good condition of our bones, cartilage, and tendons.
Therefore, it is an excellent option that helps us preserve the youthful and fresh appearance of our skin, that is why there is great interest in maintaining its production rates.
Like everything in life, whatever your goal is, whether it is to improve the appearance of your skin, your joints or bones, it is very important that you know what are the appropriate doses that you should consume to achieve the changes you want to see in your body.
If you want to know more information, I suggest you keep reading.
How does collagen work in the body?
Surely you are wondering, how does collagen work in our body? The answer is that collagen is the protein that is most abundant in our body and therefore is the substance responsible for keeping the skin, bones, gums, tendons, nails and cartilage in good condition.
With aging, its production generally decreases, this begins to happen during the 20s and of course gradually, the consumption of collagen supplements helps us to counteract the ravages of the passage of time.
Because collagen is a very large protein, to improve and facilitate its absorption it is important that you consume it hydrolyzed, since thanks to the fact that it is a pre-digested collagen it improves the way in which the intestine absorbs it.
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How is this accomplished? The protein (collagen) undergoes a process of disintegration by enzymes which causes the reduction of the size of the peptides.
How much collagen should I consume?
As we mentioned in previous paragraphs, the amount of collagen we consume is very important to achieve our goal.
Certainly, this amount is something that can vary from person to person and it is also something that depends on the needs of each person since each person experiences different levels of stress, sleep schedules, and eating styles; factors that directly influence collagen production. However, we can get an estimate.
According to experts, the basic and general rule is that you can consume two ‘scoops’ of collagen powder, on the other hand, you can calculate an estimate using your weight in pounds as a base, that is, you can consume as many grams of protein as your weight in pounds and in this amount you incorporate collagen.
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To ensure that the intake of supplements with collagen has better results, it is important that you combine it with a good diet, and by this, I mean that you consume foods that naturally contain this protein such as salmon, eggs, peppers, tomatoes, yogurt, milk, and nuts to name a few.
How much collagen to take to improve joints?
If you suffer from any bone disease such as osteoarthritis, rheumatoid arthritis, experts recommend 8 to 12 grams of collagen per day.
This amount can help reduce pain by providing better plasma collagen levels.
If you are looking to improve extension and flexibility, perhaps slightly higher amounts can be ingested, ranging from 40 grams for approximately 90 days.
How much collagen do I need to improve the appearance of my skin?
The consumption of collagen to improve the appearance and texture of the skin can be low when it comes to supplements, experts say that 2.5 to 5 grams per day for 4 weeks can help you notice a change.
To reinforce these changes you can rely on the consumption of 10 grams of peptides taken as part of a fruit-based drink.
How much collagen should I consume to increase muscle mass?
When you are in the process of increasing muscle mass, experts suggest that you consume 15 grams of collagen daily, with the aim of reducing fat and increasing strength.
Side effects of consuming collagen
Although there are minimal risks when consuming collagen supplements, its consumption should be avoided in pregnant women, people with chronic diseases should consult their doctor before beginning the consumption of collagen.
Likewise, in the long term, if collagen supplements are consumed in excess, organs such as the kidneys and the heart can be affected.
On the other hand, excessive intake of collagen supplements can lead to stomach aches and vomiting.
One of the great advantages of collagen supplements is that to this day they have shown that they do not intervene in the consumption of any medication, in any case, it is important that in the case of any surgical intervention you stop their consumption, or consume it under the supervision of a specialist.
Can collagen cause allergies?
It is important to remember that collagen is a protein that is extracted from different animals such as fish, pork, or other foods of animal origin such as egg.
Until today there is no vegan collagen, for this reason, it is essential that when choosing a collagen supplement you make sure of its components and where they come from since if you are allergic to any of these components it may cause some type of allergy.
Another component of collagen supplements that you should take into account at the time of consumption is phenylalanine since people with phenylketonuria are not able to process this substance, which can trigger neurological problems such as seizures, inflammation of the skin as well as trouble breathing.
People who are prone to kidney stones should also consult their doctor before taking collagen supplements.
What happens with these types of conditions is that the additional amount of amino acids offered by collagen supplements can increase the accumulation of minerals in the kidneys, causing pain.
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How to choose the best collagen supplement option?
There are different points that you must take into account to choose the best supplement according to your needs.
Be careful with your stomach:
For people who are prone to diseases of the digestive system such as gastritis, colitis, to name a few; It is recommended that you avoid supplements that come in capsule presentation since depending on their composition it can cause stomach discomfort.
Look for hydrolyzed collagen
Hydrolyzed collagen, unlike others such as denatured, is processed in such a way that it avoids or reduces the possibility of stomach discomfort.
Make sure you are consuming the correct type of collagen
As we discussed in previous paragraphs, although collagen is extracted from animal protein, there are different types and each one has different benefits.
For example, those that are extracted from animals such as cows or pigs are abundant in type I and III so they are good to improve the joints, while the one that is extracted from fish is a type I which makes it excellent to improve the appearance of the skin. On the other hand, the collagen that comes from birds is type II, which makes it good for relieving joint pain.
In general, it can be said that collagen supplements are excellent allies to help us maintain the good health of our hair, bones, skin and nails.
However, we must pay attention and be careful not to create damage to our bodies since each one is different and our needs change.
If you consume these types of products and notice strange changes in your body, do not cling, listen to your body and consult a doctor.