Everybody knows how important protein intake can be. If you didn't know that, then I'd be surprised!
Well, did you also know that collagen is a type of protein? Yup - Collagen is a crucial structural protein that can help support your body in a number of ways.
If you're here today, I'd guess it's because you want to learn more about collagen. So, let's talk about it!
For one, you may be wondering, "How much collagen should I have per day?" Before we get into that, it's important to understand what collagen is. Let's start there...
What Is Collagen?
Well, we’ve already broken the news … Collagen is a type of protein. What we haven’t talked about is the fact that collagen is one of the most abundant forms of protein in your body!
Collagen proteins act as the building blocks for skin, muscle, bones, tendons, and more. Really, collagen plays a big role in all connective tissue.
Like any form of protein, collagen is made up of amino acids. The three main types of amino acids that make up collagen are glycine, proline, and hydroxyproline (1).
Now, what is collagen used for? What is it about collagen that has made it so popular?
What Is Collagen Used For?
Collagen can be used for several different things.
The reason why most people take collagen is to encourage healthier hair, skin, and nails. Other people choose to take collagen for things such as joint health.
But, regardless of why you take collagen or plan to take collagen, it has shown promise in supporting (8):
• Strong joint tissue
• Healthy, hydrated skin
• Stronger bones
• Reduced signs of aging
...and potentially even more!
What's even crazier is that there are a wide variety of different types of collagen. On top of that, each type of collagen can help support the body in different ways. Let’s cover what these types are then move into how much collagen you’ll want to shoot for per day.
Types of Collagen
There are actually 28 different types of collagen that have been discovered. However, the most common types of collagen are types I-IV which account for 90% of the collagen in the body (1).
In supplements, you'll oftentimes find collagen types V and X as well. I'll give you a brief overview of each of these popular types and what they do. That way, you'll know exactly what to look for when it comes to picking out the right collagen for you.
Collagen Type I
Type 1 collagen works to help give strength and structure to your skin, bones, tendons, and other tissues (2). This can help support joint health, workout performance, and potentially better recovery too.
Collagen Type II
Type 2 collagen can help moderate and manage inflammation in the joints specifically. One study even showed significant reductions in joint pain in patients with knee osteoarthritis by adding type II collagen (2).
Collagen Type III
Type III collagen is known for the role it plays in the health of blood vessels, internal organs, and muscle tissue. It's crucial for a process called fibrillogenesis, which is important for the development of organs such as the intestines, skin, and cardiovascular system (4).
Collagen Type IV
Type IV collagen can help support the health of skin (5).
Collagen Type V
Type V collagen is known for its role in the fibrillation of collagen types I and III. In simple terms, this means it helps with tissue formation and quality. This can be everything from bone to skin, eyes, tendons, and more (3).
Collagen Type X
Type X collagen is crucial in healthy bone formation, and it’s found in high amounts in growth plates. For this reason, type X can help support healthy growth in young children and could be important in repairing and reforming bone (B).
How Much Collagen Should You Take Per Day?
So ... How much collagen should you take per day? Collagen can't really do much for you if you don't get enough, right?
Well, you'll likely find a lot of different answers to this question which can make it hard to know what is true. Current research suggests that anywhere between 2.5-15g of collagen per day is ideal (7).
This is also what I've found works best for myself and many others. I just take one serving of my collagen powder every day.
We've all seen collagen as a powder or a powder-filled capsule. This has many of us wondering, "where else can you get collagen from?"
Collagen Sources
When it comes to collagen, there aren't many whole-food options that have it. On top of that, most of us don't consider these foods to be very appetizing.
So, which foods have collagen in them? Here's to name a few of them...
• Chicken skin and cartilage
• Pork skin
• Bone broth
• Salmon
• Beef
• Sardines
Obviously, this isn't the widest variety of foods to choose from. Not only that, but there are also small concentrations of collagen in these sources.
If you were to eat a full pound of salmon every day, you would only get 1.3 grams of collagen. Just imagine how much salmon you'd have to eat if you tried to get 16 grams of collagen a day!
Fortunately, there are other ways you can get collagen. Your body needs the proper amount of vitamin C, zinc, copper, and manganese to produce collagen. For that reason, other foods could also be helpful such as:
• Berries
• Citrus fruits
• Dark leafy greens
• Garlic
• Egg whites
• Dairy products
Even with these foods though, it's very easy to fall short of the collagen you may be looking for. This is why most people opt for a high-quality collagen supplement. I personally haven't found a more concentrated source of collagen, which is why I use one myself.
How To Choose The Best Collagen For You
When it comes to picking out a collagen supplement, there are a few things I recommend you look for.
After all, don't you want the collagen that's going to give you the best results? I do!
There are a wide variety of different collagen supplements available. You'll find everything from powders to gummies, pills, and even liquids.
Personally, I prefer powders and liquids. They can be great to toss in coffee, a smoothie, or even a protein shake. Some of them even taste great with just water!
I've found that it's just easier for my body to break down and absorb a powder or liquid as opposed to gummies or heat-compressed tablets.
Other than that, I would look for a collagen powder that has the types of collagen you're looking for in the amount you want.
Here at 1st Phorm, our mission is to help real people earn real and long-term results. That's why we are committed to making the absolute best nutritional supplements possible. Our Collagen with Dermaval is certainly no exception!
Collagen with Dermaval is a powdered collagen powder with a diverse blend of 5 types of collagen: Types I, II, III, V, and X. Each serving gives you 15 grams of collagen protein along with 50 mg of Dermaval!
If you haven't heard of dermaval before, it's a potent phytonutrient-rich complex that can help support healthy levels of elastin in the body. Elastin is responsible for the elasticity and firmness of skin. Consider it an added benefit!
I use our Red Velvet Cake Collagen with Dermaval because it tastes like liquid cake batter!
Ready to give collagen a try for yourself? Get Collagen with Dermaval here! It's also available as Collagen Natural with Dermaval for those who prefer natural sweeteners.
If you have any more questions about collagen in the meantime, don't hesitate to reach out.
We have a full team of NASM Certified Personal Trainers and Nutrition Coaches right here in St. Louis, Missouri. Just give us a call at 1-800-409-9732 or send us an email at CustomerService@1stPhorm.com any day from 6 AM to 10 PM Central. We'll be more than happy to help in any way we can!
References:
(1) Wu M, Cronin K, Crane JS. Biochemistry, Collagen Synthesis. [Updated 2023 Sep 4]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2024 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK507709.
(2) Naomi, Ruth et al. “Current Insights into Collagen Type I.” Polymers vol. 13,16 2642. 9 Aug. 2021, doi:10.3390/polym13162642.
(3) Birk, David E. "Type V Collagen: Heterotypic Type I/V Collagen Interactions in the Regulation of Fibril Assembly." Micron, vol. 32, no. 3, 2001, pp. 223-237.
(4) Liu, X et al. “Type III collagen is crucial for collagen I fibrillogenesis and for normal cardiovascular development.” Proceedings of the National Academy of Sciences of the United States of America vol. 94,5 (1997): 1852-6. doi:10.1073/pnas.94.5.1852.
(5) Abreu-Velez, Ana Maria, and Michael S Howard. “Collagen IV in Normal Skin and in Pathological Processes.” North American journal of medical sciences vol. 4,1 (2012): 1-8. doi:10.4103/1947-2714.92892.
(6) Shen G. The role of type X collagen in facilitating and regulating endochondral ossification of articular cartilage. Orthod Craniofac Res. 2005 Feb;8(1):11-7. doi: 10.1111/j.1601-6343.2004.00308.x. PMID: 15667640.
(7) Paul, Cristiana et al. “Significant Amounts of Functional Collagen Peptides Can Be Incorporated in the Diet While Maintaining Indispensable Amino Acid Balance.” Nutrients vol. 11,5 1079. 15 May. 2019, doi:10.3390/nu11051079.
(8) Choi, Franchesca D. et al. “Oral Collagen Supplementation: A Systematic Review of Dermatological Applications.” Journal of drugs in dermatology : JDD vol. 18,1 (2019): 9-16.
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