Collagen is one of the fastest-growing areas of health and sports supplementation (with a market size forecast to reach over 6.6 billion US dollars within the next four years!1). Health and performance claims for collagen include that it is ‘anti-aging’, and that it can reduce pain and inflammation and improve skin and gut health.
In a recent review, I summarised that latest evidence on collagen finding that collagen supplements are, according to the scientific evidence, effective for improving skin condition, reducing wrinkles, along with improving mobility and reducing pain and inflammation of the joints.
In addition, collagen hydrolysate can be used as a protein supplements to support muscle gain or retention and to improve sports performance (and possibly even aid fat-loss) but the effects for these aren’t likely to be as good as from the ‘gold-standard’ proteins like whey or pea protein.
So overall, collagen hydrolysate supplementation can result in:
- Improved skin elasticity and hydration, and reduced wrinkles
- Improved wound and injury repair
- Reduced joint pain
- Improved joint mobility
How to use collagen
While small amounts (even as low as 2 grams or less) have shown benefits in studies, most of the research suggests that around 10 g or more of collagen, taken daily is effective for improving the range of health and performance outcomes above.
- 10 grams (around 1 Tbsp.) of collagen hydrolysate per day and/or use a Chief collagen bar as a snack-meal option. Note: Before or after exercise is a great time to take collagen.
- 1 serve of Good Green Vitality per day to provide additional joint, skin, gut, and health-supporting nutrients
- Consider adding around 500 mg of Vitamin C to your collagen supplement to maximise collagen synthesis
Check out the fully referenced research review on collagen here: https://cliffharvey.com/all-you-need-to-know-about-collagen-supplementation/