"How Much Collagen Should I Take Each Day?"

One of the most popular questions we get asked is whether or not you can consume both our Beauty Greens and Naked Collagen products daily. Collagen is a form of protein, so the first thing to determine is how much protein one’s body needs daily. Once we have quanitified that requirement, we can answer the important question, "How much collagen should I take each day?"

Your daily protein requirements

The DRI (Dietary Reference Intake) is 0.8 grams of protein per kilogram of body weight daily, but the right amount of protein for any individual depends on a bunch of factors, including activity level, age, muscle mass, physique goals and current state of health. For example, expert panels say physically active individuals need more protein than average: from 1.4 grams up to 2.0 grams per kilogram of body weight daily.

Protein, amino acids and collagen

There are many different sources of proteins and each source contains different amino acids (the building blocks of protein). Different amino acids provide for many functions in the body, so taking in a well-balanced, varied diet with many different sources of proteins is what benefits our bodies the most.

Collagen is high in three amino acids that you won't find enough of in plant protein, whey protein and muscle meat proteins. If you want to get technical, they're called: glycine, proline and hydroxyproline. A collagen supplement (like our Beauty Gen collagen products) therefore provides the body with the building blocks needed to build collagen – the fibrous protein that keeps our skin firm, hair and nails strong, and our bones, joints and cartilage healthy.

The benefits of taking collagen supplements daily

Collagen is a well-known all-natural supplement with very few side-effects. Hydrolysed collagen has a very low molecular weight and is therefore easy for the body to absorb, and is generally well-tolerated.

Most studies relating to skin health have been performed using 10 g of collagen peptides a day, although a recent study utilised only 5 g per day. Both doses have been shown to benefit skin, hair, nails and joints.

Hydrolysed collagen has also featured in studies using 15 g of collagen peptides, and 20 g (10 g twice daily) in relation to sports nutrition – where the protein requirements in individuals were higher. In both these studies, an improved quality of life was reported. (Besides the mild, uncomfortable side effects of taking in too much collagen – feeling overly full – there is not necessarily a point of taking too much collagen.)

How does this relate to your products?

So, what do all of the stats above tell us when we ask, "How much collagen should I take each day?" Well, based on the science, consuming between 5 g to 20 g of collagen peptides per day is recommended for most optimal results. This is especially true in the case of increased protein requirements. Since single servings of Beauty Greens and Naked Collagen each offer roughly 10 g of collagen protein, taking both Beauty Gen collagen products each day perfectly meets the suggested daily requirements. We'd suggest splitting the dose into two servings, so as not to feel overly full and to maximise benefits. We'd also recommend including various sources of protein in the diet, to benefit from the different amino acids. You can also diversify with other products from the Beauty Gen collagen range, including our Collagen Hot Chocolate, Collagen Coffee Creamer and Collagen Beauty Drinks.