Collagen – Can you Take Collagen and Magnesium Together?
written by Drew Griffiths (BSc, MSc). In short, yes, you can take collagen and magnesium supplements at the same time. Unless taken in extremely high doses, magnesium should not impact the body's ability to digest and use collagen, and vice versa…
In short, yes, you can take collagen and magnesium supplements at the same time.
Unless taken in extremely high doses, magnesium should not impact the body's ability to digest and use collagen, and vice versa.
Both magnesium and collagen have benefits for skin health and exercise adaptation and recovery.
It's probably worth noting, that 40 - 60% of US residents are definition in magnesium.
What Magnesium Supplement to take?
Magnesium oxide is pretty useless and likely to upset your stomach. Citrate is okay in small doses, but is also a laxative in higher doses.
Magnesium glycinate and magnesium threonate are considered the best forms of magnesium by most nutrionists. Just be aware, glycinate can make people feel tired, so is often best taken in the evenings. Magnesium threonate is a good form to consume during the day, and is said to help with cognition and focus.
Magnesium can also help with anxiety and depression.
A mix of collagen sources can provise the full range of beneifts.
Collagen is a great source of protein and easy to digest, but it is missing 1 essential amino acid - tryptophan.
Type of collagen:
There are different types of collagen, but types 1 and 3 are touted as the most beneficial types for skin health and appearance. Hydrolyzed collagen, is collagen that has been broken down into smaller pieces for easier absorption by the body.
Source of collagen:
Collagen supplements can be derived from bovine (cow), marine (fish), chicken and porcine (pig) sources. Marine collagen is often absorbed more easily than other types.
Dosage
Most studies have used dosages between 2.5 and 10 grams per day.
Here's a table summarizing the different types of collagen and their benefits:
Type
Source
Benefits
1
Marine, Bovine
Skin, bones, tendons, other connective tissues
2
Bovine, Porcine (pig), chicken
Cartilage, joints
3
Bovine, Porcine
Skin, muscles, blood vessels, wound healing
chicken collagen is also available, and is said to be excellent for knee pain and arthritis.
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