How should I take collagen supplements?

To effectively take collagen supplements, Andrew Huberman recommends the following guidelines:

1. Daily Dosage: Aim for 15 to 30 grams of collagen peptides per day. This range is based on studies showing improvements in skin health, such as enhanced elasticity and a reduction in wrinkles 1.

2. Combination with Vitamin C: Integrate vitamin C with your collagen intake, as it aids in collagen's absorption and utilization. You can take 500 to 1000 milligrams of vitamin C alongside your collagen supplement. Many collagen products already include this amount, so check the label before adding extra 1.

3. Source Consideration: Collagen can be consumed from supplements, typically in powdered form, or through natural sources like bone broth. Different collagen sources include fish, tendon, or bone broth 1.

4. Expectations and Effects: While collagen supplementation may improve skin appearance moderately, it is not a complete replacement for all dietary needs. It’s important to maintain a balanced diet and consider collagen as part of a broader health regimen 2.

By following these guidelines, you can optimize the potential benefits of collagen for improving your skin health.