Anti Aging

How Much Collagen Do You REALLY Need Each Day?

Beauty and wellness trends come and go, fading in and out of popularity as quickly as celebrities change their hairstyle. But one beauty ingredient that’s managed to stay in the spotlight is collagen. Check out any beauty or wellness store, and you’re bound to find rows of products all containing this seemingly miraculous skin ingredient. But what makes it so special? And how much of it do you need each day to actually make a difference? 

Let’s take a closer look at this tiny but mighty protein. 

What is collagen, and why is it beneficial?

First and foremost, collagen is a protein and a very important one at that. Made up of amino acid chains, collagen helps form the structure of our skin, bones, eyes, muscles, tendons, and more. Without its structurally binding properties, we’d basically fall apart. What’s more, it also helps heal wounds and protect our nervous system! 

The good news is, our bodies naturally produce this protein, and certain foods like fish, dairy, and eggs can help give our bodies a little extra boost. 

The reason collagen is so popular as a beauty ingredient is that as we age, our natural stores decrease. After 40, our bodies can actually lose up to 1% of our collagen stores per year! And of course, bad habits like smoking or excessive sun exposure can turn the dial up on collagen loss even more. 

To combat this, a lot of women turn to supplements or other products to make sure they’re getting the benefit of firm, elastic skin for as long as possible. But how much collagen do you actually need to start seeing results? We’ll break it down for you. 

How much should you get each day?

Whether you’re interested in a capsule or powder-based supplement, you’ll likely be dealing with hydrolyzed collagen, which is one of the most common types you’ll find in supplements due to its easy-to-absorb nature.

While there’s no medically agreed upon daily dosage, most professionals agree that 2.5 – 15 grams a day is the sweet spot for most people. That’s about two scoops of a powder supplement daily, for reference! 

A smaller dose of around 2.5 grams has been shown to benefit things like joint pain and overall skin health. Larger doses, on the other hand, have the potential to improve bone density and muscle mass for those who need it. Just be aware that larger doses may cause side effects like upset stomach and fullness.

Of course, your diet, exercise levels, and other factors like sun exposure all play an important role in how much daily collagen you should be taking, so make sure to consider these before starting a supplement. 

Now that you know how much of this powerful protein you should be taking daily, let’s check out some of our favorite collagen-packed products. There’s a million and one out there, so we’ll narrow the list down to our absolute faves. 

Top supplements to try 

There’s a lot that goes into making the perfect supplement, but these products have consistently gotten rave reviews!

Vital Proteins Collagen Peptides Stick Pack Box, $34

This powerhouse is sourced from grass-fed, pasture-raised bovine hides to ensure a natural, high quality, and sustainable source of the powerful ingredient.

Reservage Nutrition Collagen Builder, $31.99

These capsule supplements contain hyaluronic acid, too! Along with helping support skin elasticity, these capsules will help your skin retain a happy and healthy moisture level.

Nordic Naturals Marine Collagen Powder, $34

This protein powder is sourced from sustainably-caught Arctic cod and includes plenty of vitamin C. While you can also get this supplement in unflavored packs, we love the subtle strawberry flavor of this one. Use it in smoothies, protein shakes, or simply stir into water for 4 grams of skin-loving protein.

There are so many benefits to including collagen in your routine, so have fun with it, and experiment until you find the right daily supplement for you!

Collagen may help our anti-aging routine, but it may not do much about those darkened spots. Here are the best products to handle hyperpigmentation

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