Can I Take Too A lot Collagen in One Day?

  • Collagen is essentially the most prevalent protein within the physique, supporting every little thing from hair and nails to joint and bone well being.
  • Your physique’s collagen manufacturing slows down in your 20s, however collagen dietary supplements may also help make up any gaps.
  • Studying how a lot collagen to take every day may also help guarantee you feel and look your finest.

Collagen is one among your physique’s unsung heroes. This structural protein does all of it—after which some. From serving to your pores and skin keep wholesome to supporting flexibility in your joints, collagen is among the key items to the puzzle to feeling and looking your finest.

Collagen dietary supplements may also help guarantee your physique has sufficient collagen for all these essential jobs. However, you’re in all probability questioning: How a lot collagen ought to I take? And when (and the way) ought to I take it? Learn on to be taught extra about supplementing with this powerhouse protein, and get your whole collagen questions answered.

Why ought to I take collagen?

As essentially the most plentiful protein within the physique, collagen wears quite a lot of essential hats. Need easy and supple pores and skin? Or, how about wholesome hair and nails? Collagen makes that potential. Plus, it’s one of many main constructing blocks on your bones, tendons, ligaments and connective tissues.

Your physique naturally produces collagen. However as you age, each the speed and high quality of collagen manufacturing decelerate. That doesn’t precisely bode effectively for bone creation and joint well being, however not all hope is misplaced! Your pores and skin stands out as the first to indicate indicators of growing old within the type of wrinkles and high quality traces, however taking collagen as a part of your skincare routine may also help help pores and skin elasticity, pores and skin hydration and total pores and skin well being.[1][2][3]

Various kinds of collagen and their advantages

What are the 5 sorts of collagen present in our physique? Right here’s a fast rundown on the variations between them:

  • Kind 1: One of these collagen is the constructing block for wholesome pores and skin. As a result of our collagen manufacturing decreases with age, utilizing dietary supplements that includes sort 1 collagen will be helpful.[4]
  • Kind 2: The first collagen present in cartilage, sort 2 helps wholesome joints.[5]
  • Kind 3: Usually present in the identical areas as sort 1, sort 3 collagen is a significant factor of our organs and pores and skin.[6]
  • Kind V: A minor collagen part, it helps regulate the event of collagen fibers of connective tissues.[7]
  • Kind X: X is one other sort of collagen that helps bone formation in articular cartilage.[8]
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Do you want all 5 sorts of collagen outlined above? Medical analysis exhibits that taking sorts 1 and three present the constructing blocks to help wholesome pores and skin, bones, joints and muscular tissues.

The news on hydrolyzed collagen

Hydrolyzed collagen, specifically, makes it simple on your physique to place this very important protein straight to work. And it has the facet profit of constructing collagen powder dissolve simply in drinks! Let our in-house skilled clarify precisely how the method works.

“Hydrolyzed collagen, often known as collagen peptides, describes collagen that has undergone a course of known as hydrolysis,” says Bulletproof Supervisor of Science and Vitamin Emily Gonzalez, ND. “This course of takes collagen and breaks it down into smaller molecules—amino acids, di- and tri-peptides—in order that it could be extra simply absorbed and in order that it’s soluble in chilly water. Bigger molecules, made up of the identical amino acids, are known as gelatin and are solely soluble in scorching water, and can gel in chilly water.”

Bulletproof tip: When you’re following a vegan food regimen otherwise you merely choose to not eat animal merchandise, it’s best to know that many dietary supplements derive collagen from animal sources. Some marine collagen dietary supplements derive collagen from fish, whereas different plant-based dietary supplements don’t really include any collagen, however may also help help your physique’s personal manufacturing of this essential protein. Search for phrases like “bovine collagen” or “marine collagen” that will help you decide which dietary supplements finest suit your food regimen and way of life.

How a lot collagen ought to I take?

Bulletproof Collagen Protein glycine comparison chart

There’s no one-size-fits-all method for the way a lot collagen to take every day, however there are some finest practices.

“There isn’t any official really helpful every day dose of collagen, like these for nutritional vitamins and minerals,” says Dr. Gonzalez. “Nonetheless, your physique does want the amino acids from collagen, like glycine, proline and hydroxyproline, each single day.”

Glycine is a nonessential amino acid that helps your physique produce a key antioxidant known as glutathione. [9]

“Glycine isn’t current in considerable quantities in sources of protein that we eat on daily basis,” Dr. Gonzalez says.

That’s why supplementing your food regimen with collagen merchandise is vital. However how precisely do you have to implement this wellness observe?

One of the best ways to reply the query, “How a lot collagen ought to I take per day?” is to speak to your physician or nutritionist about your targets. Are you making an attempt to higher handle your weight? Construct muscle mass? Burn fats? The best every day quantity of collagen may also range based mostly in your every day exercise ranges.

As a normal guideline, although, Dr. Gonzalez recommends 10-30 grams of collagen per day.

As for when? There’s no hard-and-fast rule about one of the best time of the day for taking collagen dietary supplements. Go together with what works finest on your schedule. Whether or not that’s a quality-fat-packed chilly brew for breakfast or a collagen protein bar as a noon snack (or, let’s be trustworthy, each!), it’s completely as much as you!

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“Collagen will be taken at any time when is most handy for every individual,” Dr. Gonzalez says. “It isn’t a stimulant, so it is not going to preserve you up within the night. At evening, it might probably present replenishing amino acids to help wholesome pores and skin, bones and joints. And through the day, at a dose of 10g, it has been discovered to offer aid from joint ache throughout and after train.”

What occurs if I take an excessive amount of collagen?

Man wincing at the end of the bed.

If there are such a lot of advantages of collagen, you may be questioning if it’s a good suggestion to take much more than the really helpful dose. However with collagen, as with many dietary dietary supplements, extra isn’t at all times higher.

“It’s best to remain inside the really helpful every day protein consumption tips based mostly in your targets and desires,” Dr. Gonzalez says.

Taking an excessive amount of collagen (or different proteins) could trigger you to really feel negative effects like indigestion or intestinal discomfort, nevertheless it’s not more likely to hurt you past that.

“Collagen is a secure and unhazardous every day complement that often doesn’t trigger hostile results,” Dr. Gonzalez says.

The way to up your collagen consumption

Three flavors of Bulletproof Collagen Protein bars

If you wish to enhance your every day collagen consumption, there are many scrumptious and straightforward methods to do it. A couple of of our favorites embody:

  • Bulletproof Power Collagen Protein: This versatile complement incorporates collagen protein, all 9 important amino acids, MCT oil and a Customized Power Mix. Whereas Vanilla Bean could lend to extra taste experimentation, Darkish Chocolate will certainly hit that candy spot.
  • Bulletproof Collagelatin: When you like to cook dinner, that is the type of collagen you’ve been trying to find! It blends simply into scorching soups, sauces, jellies and puddings as a thickening agent that additionally packs a strong punch of collagen!
  • Bulletproof Collagen Protein Bars: Want a fast snack that you could be ok with consuming? Attain for a Bulletproof Vanilla Shortbread Collagen Protein Bar. These satisfying treats include 11 grams of protein from hydrolyzed collagen and cashew butter. (Undoubtedly don’t sleep on the Chocolate Chip Cookie Dough and Fudge Brownie flavors, both.)
  • Bulletproof Immune Protection Collagen Protein Packets: Every packet incorporates nutritional vitamins C and D, collagen protein and a Customized Immune Mix to strengthen your physique’s pure defenses. In different phrases: a handy, sugar-free technique to help your immune system.
  • Bulletproof Unflavored Intestine Well being Collagen Protein: Not solely does this flavorless complement include the precise vitamins for wholesome digestion and a thriving intestine microbiome, nevertheless it additionally offers 10 grams of grass-fed collagen protein per serving to help wholesome bones, muscular tissues and joints!†
  • Bulletproof Stress Aid Collagen Protein: Made with ashwagandha, magnesium citrate and a Customized Stress Mix, it mixes simply into scorching or chilly drinks to help your physique’s means to remain balanced.† The subtly candy spearmint taste of Honey Mint makes it extremely simple to sip on, too!
  • Bulletproof Sleep Collagen Protein: Between the scrumptious style of Lucuma Vanilla and the mixture of collagen protein, melatonin, chamomile and magnesium, this complement is ideal for these seeking extra restful sleep. Merely add a scoop to your favourite caffeine-free tea (water additionally works simply high quality!) for a soothing bedtime tonic.
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Associated: 14 Collagen Peptide Recipes to Make Your Pores and skin Glow

Bulletproof recipes with correct collagen help

A bowl of keto chili

Various kinds of collagen are excellent for including to meals, snacks, smoothies and your morning espresso. Plus, collagen can help your targets on keto, low-carb and paleo! For inspiration, attempt including one (or a number of!) of those tasty collagen supplementation recipes to your rotation this month…

1. No-Bean Keto Chili

Made with grass-fed floor beef or lamb and flavorful spices like cayenne pepper, cumin and chili powder, this beanless keto chili is a heat and hearty meal. The addition of Collagelatin makes it supply of every day collagen, too.

2. Zoodles With Keto Alfredo Sauce

Maintaining a healthy diet and fueling your physique doesn’t imply you need to hand over all of your favourite meals. Love Italian evening? Whip up this low-carb alfredo recipe that doesn’t skimp one bit on taste. Our secret weapon: It’s made with unflavored collagen powder to craft a creamy cashew-based sauce that tops a heap of nutrient-rich zucchini noodles.

3. Home made Collagen Bone Broth

When you make this home made collagen bone broth recipe, you’ll by no means return to store-bought. Not solely is it hearty and scrumptious, however the added collagen protein helps present an additional enhance on your pores and skin, muscular tissues and joints.

4. No-Bake Protein Brownie Bites

An overhead photo of Bulletproof no-bake protein brownie bites

These chocolatey delights are so decadent, you could neglect they’re really good for you. With the assistance of a Bulletproof Sea Salt Darkish Chocolate Bar and collagen protein powder (plus, high quality fat from Bulletproof Grass Fed-Ghee), these take simply quarter-hour to make, from begin to end.

5. Collagen Sleep Tea

Steep some ginger tea, add coconut milk, combine in Sleep Collagen Protein and sprinkle with cinnamon, and also you’ll be counting sheep very quickly. The best collagen system can really assist help sleep.

The backside line: Collagen dietary supplements have many well being advantages and may also help you feel and look your finest, irrespective of how or whenever you wish to take them. Although taking an excessive amount of collagen probably received’t harm you, it’s finest to work with a healthcare supplier or dietitian to find out the correct quantity of every day collagen protein for you.

Now positive precisely how a lot protein it’s best to eat on daily basis? We put collectively this helpful information to assist decide your ideally suited protein consumption.

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