<\/p>\n
You know the importance of collagen.<\/strong>\u00a0Many of you take it religiously. But how much is optimal? I’ve got a number for you now.<\/p>\n <\/p>\n My recommendation USED to be any amount!<\/strong>\u00a0However, now based on current research and personal and client experience, here’s my updated recommendations up front. Below I have more detail about why this is important and how I came to these numbers.<\/p>\n <\/p>\n (body weight) x (.01) x 20g = grams of collagen per day:<\/strong><\/p>\n And honestly, I would say the more the better.<\/strong><\/p>\n <\/p>\n This is the amount that is IDEAL.<\/strong>\u00a0And yet, with this specific supplement, MORE IS ACTUALLY BETTER. So in some ways think of this as a MINIMUM.<\/p>\n <\/p>\n BTW, when I say 20 grams<\/strong>\u00a0I literally mean grams of protein when looking on the nutrition label:<\/p>\n <\/p>\n <\/p>\n <\/p>\n <\/p>\n There are 29 types of collagen that have been identified, but most supplements will contain 1 or more of the following:<\/p>\n Types 1, 2 and 3 comprise 90% of the collagen found in your body. So look for a “multi” collagen that has AT LEAST these 3. More types are even better.<\/p>\n <\/p>\n Also, the “hydrolyzed” version may be the best way to go. Hydrolyzation refers to a processing technique that breaks the molecules down into smaller fragments, thereby enhancing intestinal absorption. It’s pre-broken down and mixes easier in liquids, vs the gelatin which has to be mixed in a hot liquid.\u00a0I recommend going with a hydrolyzed collagen for supplementation, and then gelatin for cooking.<\/strong><\/p>\n <\/p>\n <\/p>\n <\/p>\n Collagen is the most common and abundant protein in your body.\u00a0<\/strong>It accounts for approximately 30% of the total protein in your body. One of its primary purposes is to provide structure to allow tissues to stretch and flex while maintaining tissue integrity. Because collagen is 1\/3 of your body’s protein, this is how I came to the number of 20g to 30g per 100 lbs of ideal bodyweight.<\/p>\n Collagen is found in every part of your body,<\/strong>\u00a0but especially your skin, connective tissues like tendons, ligaments, and cartilage, your bones, organs, blood vessels (makes them elastic), hair and nails.<\/p>\n Collagen helps with wrinkles.\u00a0<\/strong>Since most of us are in the 2nd half of our lives (the best half!), collagen can be the game changer that makes a difference with our skin. Even tho personally I feel like I see more wrinkles in the mirror, I do get compliments on my skin all the time!<\/p>\n Collagen is crucial for those of us that workout<\/strong>\u00a0(which should be all of us ;) Since it’s the main component of bones, ligaments, tendons, etc., supplementing with collagen regularly helps you recover from workouts better, helps with the adaptation that you’re looking for, and helps prevention and recovery from injuries.<\/p>\n Collagen has been proven to be healthful on other levels.<\/strong>\u00a0It can improve sleep, reduce joint pain, improve gut health, glucose tolerance and blood pressure, reduce cardiovascular damage, lower your risk of osteoporosis, and lower inflammation and oxidative damage from all sources.<\/p>\n Balance your meat with collagen.<\/strong>\u00a0Our ancestors more than likely made use of every part of the animal, consuming everything that could be consumed, and finishing with simmering the bones to get every last bit of nutrition out of the carcass as possible. Our ancestors naturallly (and probably inadvertently) got a lot more collagen than we do in this modern world. The primary amino acids in collagen \u2014 glycine, proline and hydroxyproline \u2014 make up the matrix of connective tissue. Beef contains very little of these amino acids, so eating only muscle meat will not provide enough amino acids to allow you to build strong connective tissue and maintain bone strength. Supplementing with collagen is the key.<\/p>\n <\/p>\n <\/p>\n \u200bSkin Pharmacology and Physiology 2014; 27: 47-55 (PDF)\u200b<\/a><\/p>\n \u200bJournal of Medical Nutrition & Nutraceuticals 2015; 4(1): 47-53\u200b<\/a><\/p>\n \u200bJ Drugs Dermatol. 2019 Jan 1;18(1):9-16\u200b<\/a><\/p>\n \u200bBone 2010 Mar;46(3):827-3\u200b<\/a><\/p>\n \u200bPLoS One 2014 Jun 13;9(6):e99920\u200b<\/a><\/p>\n \u200bJ Agric Food Chem. 2010 Jan 27;58(2):835-41\u200b<\/a><\/p>\n \u200bJ Pharmacol Sci 2012; 118: 145 \u2013 148 (PDF)\u200b<\/a><\/p>\n \u200bCurr Med Res Opin. 2008 May;24(5):1485-96\u200b<\/a><\/p>\n \u200bCurr Med Res Opin. 2006 November; 22(11):2221-32\u200b<\/a><\/p>\n \u200bAm J Physiol 1982 February;242(2):G85-8\u200b<\/a><\/p>\n \u200bUSA Today August 26, 2023\u200b<\/a><\/p>\n \u200bJ Med Food. 2016 Sep;19(9):836-43\u200b<\/a><\/p>\n \u200bJ Med Food. 2010 Apr;13(2):399-405\u200b<\/a><\/p>\n \u200bJ Med Food. 2010 Apr;13(2):399-405\u200b<\/a><\/p>\n \u200bABC15 August 21, 2023\u200b<\/a><\/p>\n \u200bMolecular Cell Biology, 4th Edition, Section 22.3. 2000\u200b<\/a><\/p>\n \u200bAmino Acids 2018 Jan;50(1):29-38\u200b<\/a><\/p>\n \u200bScience April 7, 2022; 376(6589): 188-192\u200b<\/a><\/p>\n \u200bNational Natural Science Foundation of China, Chinese Scholars and Cooperators Achieved Progress in Bioprocessing-inspired Fabrication\u200b<\/a><\/p>\n \u200bPhys.org April 8, 2022\u200b<\/a><\/p>\n \u200bRayPeat.com Gelatin Stress and Longevity\u200b<\/a><\/p>\n \u200bUSA Today August 26, 2023\u200b<\/a><\/p>\n \u200bABC15 August 21, 2023\u200b<\/a><\/p>\n \u200bNutraingredients.com March 19, 2015\u200b<\/a><\/p>\n \u200bCharlotte\u2019s Book, Collagen Supplements\u200b<\/a><\/p>\n \u200bAmino-collagen.com, Types of Collagen\u200b<\/a><\/p>\n \u200bWoundresearch.com, A Review of Collagen and Collagen-Based Wound Dressings\u200b<\/a><\/p>\n \u200bPaleo Leap, Collagen Versus Gelatin\u200b<\/a><\/p>\n \u200bRodale\u2019s Organic Life May 19, 2017\u200b<\/a><\/p>\n \u200bConsumer Wellness Center October 5, 2017\u200b<\/a><\/p>\n \u200bBonebroth.news October 5, 2017\u200b<\/a><\/p>\n \u200bNIH. Environ Health Perspect. 2001 Oct; 109(10): 983\u2013994\u200b<\/a><\/p>\n <\/p>\nIdeal Collagen Per Day<\/h2>\n
20 grams of collagen for every 100 pounds of ideal bodyweight. OR, for an equation you can move the decimal point in your weight 2 spots to the left or multiply by .01:<\/h3>\n
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<\/a>What Are Best Types of Collagen?<\/h2>\n
Collagen Types<\/h3>\n
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Hydrolyzed May Be Best<\/h3>\n
Which Collagen to Buy<\/h3>\n
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Here’s HOW I do it:<\/h2>\n
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Here’s Why<\/h2>\n
Resources:<\/h2>\n