Key Points of Liquid Collagen Dosage Guide:
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Liquid collagen supplements are widely used for convenience, but they may require more frequent use to equal the potency of collagen peptide powders.
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Various collagen studies have been performed, and dosages can vary from 2.5 grams to 10 grams and above.
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It is recommended that a minimum of 5 to 10 grams per day be used for skin health, whereas 10 grams or more per day may be necessary for joint health.
Introduction to Liquid Collagen
Liquid collagen peptides are small proteins derived from animal or fish collagen and have been associated with numerous health benefits. They are easily digestible and primarily used to improve skin elasticity, joint health, and bone strength. (Asserin et al., 2015; Bolke et al., 2019; Wang, 2021) However, the effectiveness of liquid collagen peptides depends heavily on the dose administered. This article will summarize some of the research on effective collagen dosages and help consumers choose the dose that best fits their needs and active lifestyle.
Research Overview on Liquid Collagen Peptide Dosing
Numerous studies have investigated the effects of collagen peptides on health, each varying in dosage, duration, and focus on health outcomes. It should be noted that there are very few studies on liquid collagen supplements, but there are many studies on collagen peptide powders. Liquid collagen can be comparable to powdered collagen products with the caveat that you need to take more to get dosages similar to powders.
A pivotal aspect of collagen peptide research has been identifying the optimal dosages for health benefits. The effective dose of collagen has yet to be determined. Studies have found that a dosage of 2.5 to 10 grams of collagen can significantly benefit the skin, hair, digestive health, and nails. (Abrahams et al., 2022; Bolke et al., 2019; Inoue et al., 2016; Md & PhD, 2012; Proksch et al., 2013; Sugihara et al., 2015).
Some have suggested that lower dosages of a liquid collagen peptide could yield health benefits if taken over a long period of time. For example, a daily intake of 2.5 grams of collagen peptides significantly improved skin hydration, elasticity, and roughness over a period of 12 weeks. The study participants experienced a substantial reduction in eye wrinkle volume and increased procollagen type I and elastin, indicating the rejuvenating properties of collagen peptides at this dosage (Bolke et al., 2019). However, other studies have suggested that a higher dosage, such as 5 grams per day, can be beneficial.
A 2022 study found that subjects receiving a daily dosage of 5 grams of fish-derived Bioactive Collagen Peptides resulted in significant improvements in skin elasticity and wrinkle reduction, observed after only four weeks, with effects persisting beyond the treatment period.(Proksch et al., 2020) A similar study also found that 5 g/day of bioactive collagen peptides effectively enhanced skin hydration and elasticity and improved hair strength and visual parameters after 90 days of treatment. (Campos et al., 2022) Thus, 5 grams per day can be a good starting point for supporting skin, hair, and nail health.
Age and Gender Considerations
The optimal dosage of liquid collagen peptides can also vary depending on age. Older individuals might require higher doses to counteract the natural decline in collagen production associated with aging. Studies have shown that postmenopausal women, in particular, may benefit from higher doses of collagen peptides to improve skin elasticity and hydration, which are often adversely affected by hormonal changes (Bolke et al., 2019).
A 2018 study investigated the impact of specific collagen peptides on bone mineral density in postmenopausal women. The 12-month daily oral administration of 5 g collagen peptides resulted in a significant increase in bone mass density of the spine and femoral neck compared to the control group. This study highlights the potential of collagen peptide supplementation in mitigating age-related bone density loss in women. (König et al., 2018)
How Much Liquid Collagen Can I Take Per Day?
Collagen peptides have been extensively studied, and research consistently shows they have a high safety profile. Collagen peptides are derived amino acids from collagen that are then absorbed and distributed to various tissues, supporting skin, bone, and joint health without disrupting normal bodily functions. (Wang et al., 2023). Studies typically administer dosages ranging from 2.5 grams to up to 10 grams daily without reporting significant adverse effects. If you are looking for an all-in-one liquid collagen shot, consider Liquid Youth’s Collagen Elixir, which provides 5 grams of high-quality marine peptides in each shot, combined with hyaluronic acid, vitamin C, and other ingredients.
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Conclusions
In conclusion, liquid collagen peptides are a safe and effective supplement for most individuals looking to improve skin hydration, joint mobility, and overall tissue health. Ensuring product quality, starting with a lower dose to assess tolerance and consulting with a healthcare professional, is recommended. While effective dosage ranges have been identified, age, gender, and health goals must be considered when recommending specific dosages. Collagen dosing ranges from 2.5 to 10 grams per day is typically recommended. (Choi et al., 2019; Paul et al., 2019)
References
Abrahams, M., O'Grady, R., & Prawitt, J. (2022). Effect of a Daily Collagen Peptide Supplement on Digestive Symptoms in Healthy Women: 2-Phase Mixed Methods Study. JMIR Formative Research, 6. https://api.semanticscholar.org/CorpusID:249236837
Asserin, J., Lati, E., Shioya, T., & Prawitt, J. (2015). The effect of oral collagen peptide supplementation on skin moisture and the dermal collagen network: evidence from an ex vivo model and randomized, placebo-controlled clinical trials. J Cosmet Dermatol, 14(4), 291-301. https://doi.org/10.1111/jocd.12174
Bolke, L., Schlippe, G., Gerß, J., & Voss, W. (2019). A Collagen Supplement Improves Skin Hydration, Elasticity, Roughness, and Density: Results of a Randomized, Placebo-Controlled, Blind Study. Nutrients, 11(10). https://doi.org/10.3390/nu11102494
Campos, P., Melo, M., Shirata, M., & Gabarra Almeida Leite, M. (2022). Oral intake of Bioactive Collagen Peptides in the improvement of skin and hair: clinical studies by instrumental measurements: Ingestão oral de Peptídeos Bioativos de Colágeno na Melhoria da Pele e Cabelo: Estudos Clínicos por Medidas Instrumentais. Journal Biomedical and Biopharmaceutical Research, 19, 379-396. https://doi.org/10.19277/bbr.19.2.297
Choi, F., Sung, C. T., Juhász, M. L. W., & Mesinkovsk, N. A. (2019). Oral Collagen Supplementation: A Systematic Review of Dermatological Applications. Journal of drugs in dermatology : JDD, 18 1, 9-16.
Inoue, N., Sugihara, F., & Wang, X. (2016). Ingestion of bioactive collagen hydrolysates enhance facial skin moisture and elasticity and reduce facial ageing signs in a randomised double-blind placebo-controlled clinical study. J Sci Food Agric, 96(12), 4077-4081. https://doi.org/10.1002/jsfa.7606
König, D., Oesser, S., Scharla, S., Zdzieblik, D., & Gollhofer, A. (2018). Specific Collagen Peptides Improve Bone Mineral Density and Bone Markers in Postmenopausal Women—A Randomized Controlled Study. Nutrients, 10(1), 97. https://www.mdpi.com/2072-6643/10/1/97
Md, M., & PhD, E. (2012). A Nutritional Supplement Formulated with Peptides, Lipids, Collagen and Hyaluronic Acid Optimizes Key Aspects of Physical Appearance in Nails, Hair and Skin. Journal of Nutrition & Food Sciences, s5. https://doi.org/10.4172/2155-9600.S5-002
Paul, C., Leser, S., & Oesser, S. (2019). Significant Amounts of Functional Collagen Peptides Can Be Incorporated in the Diet While Maintaining Indispensable Amino Acid Balance. Nutrients, 11(5). https://doi.org/10.3390/nu11051079
Proksch, E., Schunck, M., & Oesser, S. (2020). Positive effect of fish-derived Bioactive Collagen Peptides on skin health.
Proksch, E., Segger, D., Degwert, J., Schunck, M., Zague, V., & Oesser, S. (2013). Oral Supplementation of Specific Collagen Peptides Has Beneficial Effects on Human Skin Physiology: A Double-Blind, Placebo-Controlled Study. Skin Pharmacology and Physiology, 27(1), 47-55. https://doi.org/10.1159/000351376
Sugihara, F., Inoue, N., & Wang, X. (2015). Clinical effects of ingesting collagen hydrolysate on facial skin properties: -A randomized, placebo-controlled, double-blind trial. Japanese Pharmacology and Therapeutics, 43, 67-70.
Wang, H. (2021). A Review of the Effects of Collagen Treatment in Clinical Studies. Polymers (Basel), 13(22). https://doi.org/10.3390/polym13223868
FDA Disclaimer: This statement has not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease. Always consult your healthcare provider before beginning any new supplement, especially if you are pregnant, nursing, have existing health conditions, or are taking other medications.
