Collagen is a protein that is found throughout the body and is a major component of hair, skin and nails. Collagen production in the body decreases with age, which can lead to hair thinning and loss. This has led to an interest in collagen supplements to support hair growth. But how much collagen is needed to actually promote hair growth? Let’s take a closer look.
What is collagen and why is it important for hair?
Collagen is the most abundant protein in the human body, making up around 30% of total protein content. It forms a structural framework that provides strength and elasticity to tissues including skin, bones, muscles and tendons.
In hair, collagen is a major component of the hair follicle structure. The hair follicle anchors each strand of hair into the scalp. It is comprised of collagen and keratin fibers bound together by extracellular matrix proteins like collagen. As we age, collagen production slows and hair follicles miniaturize, producing thinner hair strands.
Collagen provides:
– Structure and strength to the hair follicle
– Adequate anchor for hair shaft to scalp
– Nutrient delivery to encourage new hair growth
Without enough collagen, hair follicles become damaged and unable to adequately support new hair growth.
Collagen production decreases with age
Collagen is produced by fibroblasts, the cells that generate connective tissue in the body. Fibroblasts synthesize three polypeptide collagen chains that assemble into a triple-helical structure forming collagen protein fibers.
Starting around age 20, collagen production begins to decline. Each year after age 20, the body produces about 1% less collagen. This leads to a loss of collagen in connective tissues over time.
Some of the key reasons for decreased collagen production include:
– Reduced fibroblast activity and function
– Decreased amino acid absorption from diet
– Increased enzyme activity that breaks down collagen
– Greater free radical damage leading to collagen degradation
– Reduced vitamin C levels needed for collagen synthesis
The loss of collagen disrupts the structural integrity of hair follicles. With less collagen, hair anchoring weakens and follicles shrink, resulting in thin, brittle hair and progressive hair loss.
Collagen supplements can offset the decline
Since our bodies make less collagen as we age, one way to counteract this is by taking a collagen supplement. Supplementing with collagen aims to provide the amino acids needed as building blocks to produce new collagen.
Collagen supplements derived from bovine, fish, shellfish or egg sources are broken down into peptides in the digestive tract. These bioactive peptides are then absorbed and transported to fibroblasts throughout the body.
Research indicates collagen peptides stimulate fibroblast growth and generation of new collagen fibers. This helps replenish collagen in skin, bones and joints. There is also evidence that collagen supplements support hair growth and thickness.
Several studies have shown improvements in hair growth with collagen supplementation over 2-6 months. However, the amount of collagen needed to optimize hair growth has not been firmly established.
How much collagen may promote hair growth?
There is no definitive research yet on exactly how much collagen is ideal for hair growth. However, we can look at the dosages used in studies for clues:
– In one study, women took 2.5-5 grams of collagen daily for 8 weeks and experienced less hair loss and thicker hair.
– Another study had women take 2.5 grams of fish-sourced collagen for 90 days, resulting in decreased hair loss and increased hair growth markers.
– When men with alopecia took 1 gram of fish collagen for 6 months, they experienced significantly increased hair regrowth.
– Women who took 50 milligrams of collagen daily as a supplement for 60 days reported faster hair growth compared to placebo group.
Based on these studies, it appears that a daily collagen dose between 1-5 grams may offer benefits for supporting hair growth and reducing hair thinning or loss. The optimal dose is still unclear but seems to be around 2.5 grams per day.
Higher daily doses up to 10 grams appear safe but more research is needed on efficacy for hair growth at this level. Keep in mind factors like the source, purity and peptides in the collagen supplements also impact results.
Collagen dosage recommendations
Here are some general recommendations for collagen dosage based on your goals:
For general wellness: 1-2 grams per day
This provides basal collagen support for normal body collagen turnover. Good for maintaining overall skin, joint and bone health.
For targeting hair, skin and nails: 2.5-5 grams per day
This supplies a beauty boost for thinning hair, brittle nails and aging skin by enhancing collagen production. Ideal for noticeably improving hair thickness and growth.
For therapeutic use: 5-10 grams per day
Higher doses may help combat advanced collagen loss in conditions like arthritis, severe menopause symptoms, fragile bones, or extensive injuries. Requires more research for safety and efficacy.
As a protein powder supplement: 10-30 grams per day
When adding collagen to smoothies or protein shakes as a protein source, higher doses up to 30 grams are likely safe due to other ingredients providing balanced nutrition. However, the ideal amount for hair growth benefits remains 2.5-5 grams.
Should you take more collagen for faster hair growth?
Some people think that taking more collagen will lead to quicker or more substantial hair growth. But there is little evidence that exceeding the recommended 2-5 gram dosage range provides any added hair growth benefits.
In fact, taking too much collagen could be problematic:
– May cause mild digestive side effects like bloating, gas or diarrhea
– Adds unnecessary calories if dose exceeds 5 grams per day
– Leads to potentially wasteful use since excess collagen is degraded
– Can be overly costly compared to taking recommended amount
Research suggests the body can only absorb and use a finite amount of collagen peptides at one time. Higher doses do not necessarily equal more collagen being utilized for hair production.
Unless recommended by your doctor for a specific medical condition, too much collagen is generally not beneficial. Stick with the research-backed dosage of 2.5-5 grams daily for supporting hair growth. Be patient, as it can take 2-3 months to notice a difference in hair thickness and loss reduction.
What about collagen creams and shampoos?
Some shampoos, conditioners and hair treatments contain collagen as an ingredient. But collagen molecules are too large to penetrate the scalp and hair follicles when applied topically. Collagen-containing hair products are therefore unlikely to provide robust hair benefits.
Specialized collagen creams claim to transfer collagen peptides to the deeper skin layers. However, minimal research exists on the ability of topical collagen to reach hair follicles, and oral supplements remain the most proven delivery route.
For best results, use an effective hair growth shampoo and conditioner for cleansing and protection. Get your collagen dosage from a nutraceutical-grade oral supplement powering hair growth from within.
Should you take collagen indefinitely for hair?
Ideally, yes – taking collagen supplements long-term is important for maintaining collagen levels and continuing to support hair growth. Because natural collagen production declines with age, ongoing collagen replacement is necessary.
Continued collagen supplementation helps provide:
– Sustained structure and anchoring of hair follicles
– Amino acids to stimulate new collagen synthesis
– Nutrients to counteract damaging effects on hair follicles
– Protection of existing hair by reducing thinning and brittleness
While hair benefits may be noticed within 2-3 months, collagen studies have found that discontinuing usage leads to reversal of effects within just 1-3 months. Unless contraindicated for medical reasons, plan to take collagen supplements as an ongoing regimen.
For some, taking collagen may be cycled with periodic “collagen holidays” – but in general, uninterrupted long-term use seems most beneficial if healthy hair is the goal. Discuss ongoing use with your healthcare provider, along with any other supplements, to ensure safety and appropriateness.
Should you take more collagen as you get older?
Research confirms that collagen production declines progressively from our 20s onward. Loss of collagen accelerates as we age, resulting in more pronounced effects on hair, skin, joints and bones the older we get.
This suggests a possible need to increase collagen dosage as you enter your 40s, 50s, 60s and beyond to compensate for greater depletion. Consuming adequate collagen becomes particularly important for supporting fragile hair health in older age.
Consider the following age-based dosage recommendations:
– Ages 20-30: 1-2 grams daily
– Ages 30-50: 2-5 grams daily
– Ages 50+: 5+ grams daily*
*Higher doses up to 10 grams daily may provide added benefit for more advanced collagen loss, however more studies are needed specifically in older populations to confirm ideal amounts.
Work with your healthcare provider to determine if boosted collagen intake may be warranted over time. Take into account individual factors like diet, lifestyle, medical conditions and medications that can also impact collagen status and needs.
Daily collagen or periodic higher doses: Which is better?
For collagen supplements to have an ongoing effect, maintaining steady levels in the body through daily intake seems most beneficial. Taking a consistent dosage each day provides a constant supply of collagen building blocks.
Cycling higher periodic mega-doses of collagen may lead to spikes and dips in absorption. The rise in amino acids may exceed the body’s ability to utilize them for collagen synthesis.
Smaller daily doses are likely better utilized over the long-run by providing collagen precursors at levels that can be continually incorporated into hair structure. Splitting up a larger total dose into two smaller portions per day (eg morning and night) may allow for better absorption as well.
Unless directed otherwise by a medical provider, going with a daily protocol tends to be recommended for optimal results. Of course, taking periodic breaks from collagen supplementation appears fine and unlikely to reverse any major gains. Just plan to take collagen regularly at goal dosage for maximum hair growth support.
How long until you see results from collagen for hair?
Patience is key when using collagen for hair benefits. It takes time for the body to break down and distribute collagen peptides where needed after supplemental ingestion. Changes to hair typically take 2-3 months to become evident:
– Increased hair strength: 8-12 weeks
– Reduced hair shedding: 8-12 weeks
– Thicker, fuller hair: 3-6 months
– New hair growth: 3-6 months
– Regrowth of bald spots: 6+ months
Many users continue to see improvements in texture, growth and density over prolonged collagen use of 6-12+ months. Allow ample time for collagen supplementation to work its magic. Couple your dosage with a healthy diet, scalp massage and targeted hair treatments for optimal results.
Should you take breaks from collagen supplements?
There are no strict guidelines on if or when to take breaks from collagen supplements. Here are some general considerations:
– Daily, long-term use for continued benefits is likely ideal. But periodic short breaks of 1-2 weeks are unlikely harmful.
– If taking higher 5+ gram doses, cycling in off-weeks gives the body a respite to optimize absorption capacity.
– Collagen molecules have a relatively short half-life of a few days, so levels drop soon after stopping. This may favor continuous use.
– Taking breaks periodically to save on costs could be reasonable, with the tradeoff of some reversal of benefits.
– Cycling collagen with other hair supplements like biotin, silica or amino acids could provide varied benefits.
Discuss your interest in taking collagen breaks with your doctor. Unless advised otherwise, the majority of evidence supports sticking to a steady daily protocol for optimal hair results. But the flexibility exists to occasionally go without for a brief period if desired.
Are there downsides to taking collagen supplements?
Collagen itself appears very safe, with few reported side effects even at higher doses. However, some potential downsides to consider:
– Source – Marine and bovine collagens risk contaminants or allergies
– Added sugars or artificial ingredients – Stick to pure formulations
– Cost over time – Daily use adds up, look for sales
– GI effects – Can cause mild nausea, diarrhea or stomach discomfort
– Hypercalcemia risk – Collagen is high in calcium
– Drug interactions – May interact with some medications
– Uncertified products – Seek reputable, third-party tested brands
With a high-quality supplement and adjusting individual dosage as needed, most people tolerate collagen well. But discuss taking any new supplement with your healthcare provider first.
Conclusion
Collagen supplementation shows promise for combating age-related hair thinning and stimulating new growth. While research is still evolving, daily doses between 1-5 grams appear beneficial, with 2.5-5 grams providing optimal support.
Consistency seems key – stick with a daily protocol over the long haul to maintain steady collagen levels. Partner your supplements with a healthy hair regimen for best results. Work with your doctor to fine-tune your dosage and duration to meet your hair goals.
