If you wish to attempt taking collagen dietary supplements for the good thing about your pores and skin, varieties I and III are greatest, based on Katz, who recommends going with 2.5 to 10 g per day. “Keep hydrated, as a result of it’s a giant protein,” says Day.
With regards to joint advantages, resembling decreasing joint ache, 40 mg per day of undenatured kind II collagen could also be higher, says Dr. Amy West, a specialist in sports activities drugs and bodily drugs and rehabilitation at Northwell Orthopedics in New York. (Undenatured collagen is often derived from hen breastbone cartilage, and it retains its triple helix construction as a result of it hasn’t been damaged down or uncovered to warmth, acids, or enzymes.)
“Arthritis ache is partly because of sporting down of cartilage or degradation within the high quality of cartilage,” explains West.
The concept that taking collagen dietary supplements can stimulate collagen manufacturing within the physique, in addition to restore mechanisms for cartilage, hasn’t been confirmed, she emphasizes. However, it might assist with joint ache. A examine in a 2023 difficulty of the Journal of the Worldwide Society of Sports activities Vitamin discovered that energetic adults who took a every day dose of 10 to twenty g of collagen peptide dietary supplements skilled enhancements of their joint ache and performance, together with their temper, after six to 9 months. (The producer of the dietary supplements funded the examine.)
