One thing I’ve noticed is that the serving sizes on different brands of hydrolyzed collagen vary. Some will say one tablespoon, many suggest two tablespoons, and a few come with scoops in various sizes.
But, how much collagen is the right amount to take?
More is more, let me tell you why…
There has been a great deal of peer-reviewed scientific research about the benefits of hydrolyzed collagen. This supplement is especially exciting because the beneficial effects are not limited to a specific part of the body. Various effects have been observed including increases in bone density, lower blood pressure, improvement of joint mobility and the reduction of joint pain, increases in fluid in the cornea, and the strengthening of artery walls.
Many of these benefits have reported to be dose dependent, meaning that the effects increase with the amount of collagen consumed. So, it might be safe to assume generally that “more is more” with collagen supplementation.
Collagen hydrolysates also go through various degradation reactions in the digestive tract. This means that some of it is broken down and absorbed as component amino acids, some of it is absorbed intact and goes straight to your joints and tendons etc., and some makes it all the way through the system intact and is excreted. Science is continuing to work on ways to make collagen easier for us to absorb.
Hydrolysate is the best way to supplement Collagen
This newer research illustrates why collagen hydrolysate is a more effective supplement than other forms of collagen, such as gelatin, because we absorb more of it.
However, more research is needed to determine which health effects are the result of component amino acids (which there may be more effective bioavailable ways to supplement) and which are the result of absorbing intact collagen tripeptides.
Ten Grams Daily
10 grams per day resulted in positive effects in several clinical studies.
Participants in two studies from the Journal of Cosmetic Dermatology in 2008 saw a significant increase in skin moisture level and elasticity within 4 weeks when taking 10 grams of a powdered collagen peptide drink per day. The positive results increased over time, doubling from their 4 week level by week 8.
Skin contains up to 70% collagen. These studies are good examples of how we know that we can absorb hydrolyzed collagen through powdered drink and use it to restore the natural collagen in our bodies. They suggest that a good baseline of supplementation would be 10 grams of collagen per day.
That’s one reason that I trust brands that recommend a serving size of at least two tablespoons. Currently my favorite brand is the same brand recommended by Dr. Rhonda Patrick and Tim Ferris: Great Lakes Gelatin Collagen Hydrolysate. It’s just a no-nonsense trustworthy product. (Side note: the company doesn’t have great customer service)
The molecular weight of hydrolyzed collagen tends to vary between brands of collagen peptide powders. The result is that measurement is not always identical between brands. 10 grams should tend to be a little bit less than 2 tablespoons of collagen powder.
Two tablespoons of collagen hydrolysate per day is a good starting point for collagen supplementation, but the positive effects increase with more.
On a personal note I usually take two tablespoons in my morning coffee and another two in some decaf tea in the evening.