How much collagen should I take a day?
According to (2), the benefits of 2.5-15 grams of collagen a day are adequate to promote collagen’s health benefits. There has been no established upper limit for collagen consumption.
Liquid collagen vs. Powder collagen
Liquid collagen is a supplement that contains collagen proteins suspended in a liquid, such as purified water.
Collagen in a powdered form. It can be mixed into liquids, water, smoothies, hot drinks, etc.
Research about liquid vs. powder collagen vs. placebo.
Research has shown that preliminary results are promising for oral collagen supplements’ short- and long-term use. Liquid and powder collagen has been shown to increase skin elasticity, hydration, and dermal collagen density, as has powder collagen. Collagen supplementation is generally safe, with no reported adverse events.
Few studies have studied liquid collagen, and none have compared liquid to powder collagen.
There was a small study (3) of 72 women over 35 to see the effects of placebo vs liquid collagen on skin aging and health. Half of the group (36) received liquid collagen, and the other half (36) received a placebo. They received the placebo or the liquid collagen for 12 weeks and then followed 4 weeks after stopping either treatment. At the end of 12 weeks, the group received the liquid collagen. After 12 weeks, the group that took the liquid collagen significantly improved skin hydration, elasticity and wrinkle depth. After 4 weeks without further ingestion of the product, skin hydration was still significantly increased in comparison to the original state of the skin.
Is liquid or powder collagen better?
What form of collagen to choose is a personal choice. Research supports that use of collagen improves skin hydration, wrinkle depth, elasticity, and some changes lasting at least 4 weeks after stopping the product. There is also support for using collagen for bone and joint health, hair, wound healing, dental health, blood vessell, heart health, and arthritis and autoimmune diseases.
There is more limited research on using liquid collagen vs. powder collagen. Most of the studies have used powder collagen.
There has been no research comparing liquid collagen to powder collagens regarding the benefits of using either. Research is complicated due to the bodies digestion and reformation of protein to suit the needs of the individual body. Therefore, no scientific research supports liquid collagen as a better choice than powder collagen.
It is important to remember what you hope to gain from taking a supplement when choosing a supplement. It is also important to remember that the demand for nutraceuticals, such as collagen, is increasing. Still, regulations are lacking on quality, absorption, and efficacy.
Tips for choosing a collagen
- Type of collagen- bovine, marine, or plant-based collagen.
- Any other fillers?
- Diverse amino acid profile.
- Hydrolyze or not.
- Ease of taking the supplement regularly.
- Amount of collagen in a serving.