Abusing collagen, using the wrong dosage, or not using the right type is not only wasteful but also has negative effects on health.
Collagen is becoming one of the most popular supplements among consumers interested in beauty and health. However, according to nutritionists and dermatologists, using collagen incorrectly can be wasteful and have negative effects on health.
1. The more collagen you drink, the better
Many people think that the more collagen you drink, the faster you will have beautiful skin and strong bones. But according to medical experts, the body can only absorb a limited amount of collagen each day; the excess will be eliminated or put pressure on the digestive system. Dr. Mark Moyad, Director of Preventive Medicine at the University of Michigan, USA, shared with MedlinePlus: "Clinical trials often use collagen peptide doses of 2.5-10 g/day; higher doses do not necessarily bring better results".
According to Verywell Health, clinical studies show that supplementing collagen peptides with doses of 2.5 to 15 g per day is safe and can benefit skin, bone, and joint health. The specific dose should be adjusted depending on the purpose of use and individual health status. Drinking too much does not increase effectiveness but can cause digestive disorders or excess protein.
2. Choosing the wrong type of collagen or buying a poor-quality product
Currently, there are hundreds of types of collagen on the market with many dosage forms: liquid, tablets, powder... However, not all products meet quality standards or are suitable for the body's needs. Many collagen products do not clearly state the origin, type of collagen, or actual active ingredient content. Consumers can easily buy ineffective products.
Dr. Josh Axe, an American nutritionist, recommends: "Not all collagen is the same. Choose hydrolyzed collagen (collagen peptide) because this type has been separated for better absorption".
In particular, it is necessary to clearly distinguish:
- Collagen types I and III are good for skin, hair, and nails.
- Collagen type II is necessary for cartilage.
Dr. Shawn Talbott, an American nutritionist, commented: "People who want beautiful skin should choose collagen type I & III from marine fish, while people with osteoarthritis need collagen type II extracted from chicken cartilage". Choosing the wrong type of collagen will reduce its effectiveness, even if used regularly.
3. Supplementing collagen but lacking absorption support factors
One of the common mistakes is taking collagen without supplementing enough vitamin C - an indispensable catalyst in the natural collagen synthesis process. Dr. Whitney Bowe, a clinical dermatologist at Mount Sinai Hospital, New York, said: "Vitamin C is an essential factor in collagen synthesis. Without it, the body cannot form or store collagen effectively".
Vitamin C plays an important role in collagen synthesis. A study published in PubMed Central in 2018 found that vitamin C is an essential cofactor for the enzymes prolyl hydroxylase and lysyl hydroxylase, two important enzymes in the formation of a stable collagen structure. Vitamin C deficiency can lead to reduced collagen synthesis and affect connective tissue health. Experts recommend supplementing collagen with foods rich in vitamin C, such as oranges, grapefruit, kiwi, or taking supplements.
In addition, bad habits such as staying up late, smoking, drinking alcohol, and prolonged stress also reduce endogenous collagen production, making external supplementation ineffective.
Collagen can bring many benefits to the skin, joints, and overall health, but only when used properly. Recommendations for using collagen:
- Use the correct dosage (2.5-10g/day)
- Choose products with clear origin, hydrolyzed form (peptide)
- Combine vitamin C supplements and maintain a healthy lifestyle
Before using any supplement, especially collagen, users should consult a doctor or nutritionist to ensure safety and effectiveness.
(According to Verywell Health, Abulouwang)