What is the ideal daily dose of hydrolyzed collagen?

Due to the multiple functions that collagen protein plays in human body, facilitating and stimulating its synthesis by incorporating a collagen supplement into the diet promotes better health. But, for this, not just any collagen or in any dose will do: we need a very assimilable form of collagen, such as hydrolyzed collagen, and it is essential to take it in sufficient quantity.

Hydrolyzed collagen: composition and bioavailability

Hydrolyzed collagen is the form of collagen protein with the best assimilation and digestibility. This is because hydrolyzed collagen is formed by a pool of peptides (few-amino acids segments) with a reduced size (molecular weight less than 6000 Da).

In fact, studies show that, after passage through the gastrointestinal tract and absorption, a set of free amino acids (AAs), dipeptides (2AAs) and tripeptides (3AAs) derived from hydrolyzed collagen intake enter the bloodstream and reach tissues and organs where they exert nutritive and specific actions.

This means that hydrolyzed collagen is a protein ingredient with high bioavailability, unlike other forms of collagen protein such as gelatin (denatured, but not hydrolyzed collagen) and native collagen (not denatured and not hydrolyzed). The latter cannot cross the intestinal barrier and, therefore, is not assimilable.

Nutritional value of hydrolyzed collagen

When hydrolyzed collagen is presented in the form of a soluble and pure powder (free of fats and sugars), it can be incorporated into different liquid or fluid foods, which facilitates its intake and allows taking advantage of its good digestibility and bioavailability, making it an ideal protein ingredient to improve diet and help to maintain a healthy state.

In addition, hydrolyzed collagen is an excellent food source of glycine (Gly), proline (Pro), hydroxyproline (Hyp) and glutamine (Gln), AAs that constitute more than 50% of its composition.

Since collagen is the most abundant protein in our body and the main component of connective tissues (cartilages, bones, tendons and ligaments, muscle fascia…) and skin, a high supply of Gly, Pro, Hyp and Gln is necessary to maintain the constant turnover of connective tissues.

Ensuring this supply of AAs becomes even more critical as we age or in circumstances of stress, prolonged physical or mental effort, accelerate aging, illness or convalescence, which intensify the deterioration of connective tissues and hinder their timely regeneration. In these circumstances, 10 grams, and no less, is the adequate daily dose to provide the amount of AAs (building blocks) that our body needs to naturally regenerate connective tissues, always within a healthy and balanced diet.

Functional value of hydrolyzed collagen

However, not only nutritional reasons (supply of specific AAs) support the advantages of a daily dose of 10 grams. Indeed, the collagen peptides that reach the bloodstream after taking hydrolyzed collagen are key to its mechanism of action. Studies show that these peptides are bioactive, that is, after reaching organs and tissues, they are capable of acting as biological signals that stimulate the development of different physiological processes whose compliance produces beneficial health effects.

Collagen peptides have multiple bioactivities, the best known of which is their ability to stimulate the natural regeneration mechanisms of connective tissues and skin. This bioactivity, reinforced by the supply of AAs, makes hydrolyzed collagen an ideal ingredient to promote the health of these tissues.

Studies have detected other special bioactivities that lead to metabolic, cardiovascular, gastrointestinal and immunological beneficial effects.

Synergy between hydrolyzed collagen nutritional and functional value

In this way, hydrolyzed collagen acts at two levels: nutritional and functional. The latter promotes beneficial effects that go beyond nutritional ones, thanks to the bioactivity of collagen peptides. However, to obtain maximum healthy benefits, it would be very interesting if there was also a synergy between these two actions.

Thus, in order that the interaction between the nutritional value and the multiple bioactivities of hydrolyzed collagen generates a significant synergy, that is, a global or systemic effect on our health conditions greater than the addition of the unitary effects, the daily dose should not be less of 10 grams.

Indeed, it is unlikely that daily doses of less than 10g of hydrolyzed collagen can ensure the full intervention of the three actions involved in its mechanism: nutritional, functional and synergistic. Even if some bioactivity could exist, it would hardly be supported by sufficient nutritional supply to develop its potential. Therefore, there would be no synergy between nutrition and functionality that could consolidate the results of hydrolyzed collagen intake.

Scientific evidence and nutritional protein needs

In short, although lower daily doses may provide some beneficial effect, a minimum of 10 grams is required to ensure the supply of an adequate amount of both free AAs (nutrients) and bioactive peptides, allowing a synergy between nutrition and functionality that increases the scope and intensity of the beneficial effects of hydrolyzed collagen, which cannot be ensured with lower quantities that have little nutritional impact.

The above is in line with the fact that 10 g is the daily dose supported by the largest number of randomized controlled clinical studies (RCTs). Therefore, 10 g/day, and no other dose, reaches the highest level of scientific evidence for the beneficial effects of hydrolyzed collagen.

Finally, it should be noted that 10 g/day of hydrolyzed collagen is a moderate amount of protein, considering that to meet functional needs such as promoting skeletal-muscle protein accretion and physical strength, dietary intake of 1.0, 1.3, and 1.6 g protein per kg of body weight per day is recommended for individuals with minimal, moderate, and intense physical activity, respectively.

Colpropur^®: 10g/day of a high-quality hydrolyzed collagen for daily health care

The daily dose of all products in the COLPROPUR range provides 10 grams of hydrolyzed collagen of excellent quality and purity, which is accompanied by a selection of vitamins, minerals and other active compounds with the intention of ensuring and reinforcing those beneficial effects of hydrolyzed collagen that are most relevant to the target of each product in COLPROPUR range.