{"id":469,"date":"2026-06-04T16:00:18","date_gmt":"2026-06-04T15:00:18","guid":{"rendered":"https:\/\/dev-prestashop-2b2cd056cbc0.prestashop.sh\/blog\/?p=469"},"modified":"2026-06-25T14:11:37","modified_gmt":"2026-06-25T13:11:37","slug":"dose-collagene-par-jour","status":"publish","type":"post","link":"https:\/\/www.nutrixeal.fr\/expertise\/dose-collagene-par-jour\/","title":{"rendered":"Quelle dose de collag\u00e8ne par jour pour des r\u00e9sultats optimaux&nbsp;?"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">Prot\u00e9ine la plus abondante de l&rsquo;organisme, le collag\u00e8ne structure votre peau, vos articulations et vos os. Sa production diminue avec l&rsquo;\u00e2ge, ce qui pousse de nombreuses personnes vers la suppl\u00e9mentation. Mais quelle dose de collag\u00e8ne par jour faut-il vraiment consommer&nbsp;? Au laboratoire Nutrixeal, nous d\u00e9cryptons pour vous les doses valid\u00e9es par les \u00e9tudes cliniques selon vos objectifs.<\/p>\n\n\n\r\n<section class=\"article-callout article-callout--summary panel summary-box\">\r\n\r\n    <div class=\"article-callout__header\">\r\n      <span class=\"article-callout__icon\" aria-hidden=\"true\">\r\n                  <svg width=\"24\" height=\"24\" viewBox=\"0 0 24 24\" fill=\"none\">\r\n            <path d=\"M3.5 10C3.5 6.22876 3.5 4.34315 4.7448 3.17157C5.98959 2 7.99306 2 12 2H12.7727C16.0339 2 17.6645 2 18.7969 2.79784C19.1214 3.02643 19.4094 3.29752 19.6523 3.60289C20.5 4.66867 20.5 6.20336 20.5 9.27273V11.8182C20.5 14.7814 20.5 16.2629 20.0311 17.4462C19.2772 19.3486 17.6829 20.8491 15.6616 21.5586C14.4044 22 12.8302 22 9.68182 22C7.88275 22 6.98322 22 6.26478 21.7478C5.10979 21.3424 4.19875 20.4849 3.76796 19.3979C3.5 18.7217 3.5 17.8751 3.5 16.1818V10Z\" stroke=\"#4FA729\" stroke-width=\"1.5\" stroke-linejoin=\"round\"\/>\r\n            <path d=\"M20.5 12C20.5 13.8409 19.0076 15.3333 17.1667 15.3333C16.5009 15.3333 15.716 15.2167 15.0686 15.3901C14.4935 15.5442 14.0442 15.9935 13.8901 16.5686C13.7167 17.216 13.8333 18.0009 13.8333 18.6667C13.8333 20.5076 12.3409 22 10.5 22\" stroke=\"#4FA729\" stroke-width=\"1.5\" stroke-linecap=\"round\" stroke-linejoin=\"round\"\/>\r\n            <path d=\"M8 7H15\" stroke=\"#4FA729\" stroke-width=\"1.5\" stroke-linecap=\"round\" stroke-linejoin=\"round\"\/>\r\n            <path d=\"M8 11H11\" stroke=\"#4FA729\" stroke-width=\"1.5\" stroke-linecap=\"round\" stroke-linejoin=\"round\"\/>\r\n          <\/svg>\r\n                <\/span>\r\n\r\n      <p class=\"article-callout__title\">\r\n        En r\u00e9sum\u00e9      <\/p>\r\n    <\/div>\r\n\r\n    <div class=\"article-callout__content\">\r\n      \n<ul class=\"wp-block-list\">\n<li><strong>Dose selon l\u2019objectif<\/strong>&nbsp;: La quantit\u00e9 de collag\u00e8ne varie selon le besoin cibl\u00e9&nbsp;: peau, articulations, os, r\u00e9cup\u00e9ration sportive, cheveux ou ongles.<\/li>\n\n\n\n<li><strong>Peau&nbsp;<\/strong>&nbsp;: Les \u00e9tudes utilisent g\u00e9n\u00e9ralement 2,5 \u00e0 10 g par jour de peptides hydrolys\u00e9s, sur 8 \u00e0 12 semaines minimum.<\/li>\n\n\n\n<li><strong>Articulations<\/strong>&nbsp;: Le collag\u00e8ne hydrolys\u00e9 se dose en grammes, tandis que le collag\u00e8ne natif UC-II agit \u00e0 seulement 40 mg par jour.<\/li>\n\n\n\n<li><strong>Sport et r\u00e9cup\u00e9ration<\/strong>&nbsp;: Les sportifs peuvent viser 15 g de collag\u00e8ne avec vitamine C avant l\u2019effort, pour soutenir tendons et tissus conjonctifs.<\/li>\n\n\n\n<li><strong>R\u00e9gularit\u00e9 essentielle<\/strong>&nbsp;: Une prise quotidienne compte davantage qu\u2019un horaire pr\u00e9cis&nbsp;; les effets apparaissent progressivement selon les tissus vis\u00e9s.<\/li>\n\n\n\n<li><strong>Forme adapt\u00e9e<\/strong>&nbsp;: La poudre convient aux dosages \u00e9lev\u00e9s, tandis que les g\u00e9lules sont plus pratiques pour les formes concentr\u00e9es comme l\u2019UC-II.<\/li>\n<\/ul>\n    <\/div>\r\n\r\n<\/section>\n\n\n<div class=\"wp-block-uagb-advanced-heading uagb-block-357758a7\"><h2 class=\"uagb-heading-text\">Quelle quantit\u00e9 de collag\u00e8ne prendre par jour selon vos objectifs&nbsp;?<\/h2><\/div>\n\n\n\n<div class=\"wp-block-uagb-advanced-heading uagb-block-db08ed98\"><h3 class=\"uagb-heading-text\">Pour la peau&nbsp;: hydratation, \u00e9lasticit\u00e9 et anti-\u00e2ge<\/h3><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">Les \u00e9tudes cliniques sur la peau utilisent des doses comprises entre 2,5 g et 10 g par jour de <a href=\"https:\/\/www.nutrixeal.fr\/222-peptides-de-collagene-hydrolyse\">peptides de collag\u00e8ne hydrolys\u00e9<\/a>.[1] Une suppl\u00e9mentation de 2,5 g quotidiens pendant 8 \u00e0 12 semaines est associ\u00e9e \u00e0 une am\u00e9lioration de l&rsquo;hydratation et de l&rsquo;\u00e9lasticit\u00e9 cutan\u00e9e chez des femmes adultes.<sup>[2]<\/sup><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Pour viser une action sur les rides plus marqu\u00e9es, la fourchette de 5 \u00e0 10 g sur 12 semaines reste la plus document\u00e9e dans la litt\u00e9rature scientifique.[3] La r\u00e9gularit\u00e9 prime sur la quantit\u00e9.<\/p>\n\n\n\n<div class=\"wp-block-uagb-advanced-heading uagb-block-ae4f5047\"><h3 class=\"uagb-heading-text\">Pour les articulations&nbsp;: confort et mobilit\u00e9<\/h3><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">Concernant le confort articulaire, les recherches s&rsquo;orientent vers deux strat\u00e9gies distinctes selon la forme utilis\u00e9e. Le collag\u00e8ne hydrolys\u00e9 classique est \u00e9tudi\u00e9 \u00e0 des doses de 5 \u00e0 10 g par jour, tandis que le collag\u00e8ne natif UC-II ne n\u00e9cessite que 40 mg quotidiens.<sup>[4]<\/sup><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Une \u00e9tude clinique randomis\u00e9e de 180 jours men\u00e9e chez 191 volontaires a observ\u00e9 une am\u00e9lioration des indices articulaires WOMAC avec 40 mg d&rsquo;UC-II par jour.<sup>[5]<\/sup> La forme conditionne donc fortement le dosage \u00e0 privil\u00e9gier.<\/p>\n\n\n\n<div class=\"wp-block-uagb-advanced-heading uagb-block-369b5f26\"><h3 class=\"uagb-heading-text\">Pour les os&nbsp;: densit\u00e9 et sant\u00e9 osseuse<\/h3><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">Les travaux portant sur la masse osseuse retiennent g\u00e9n\u00e9ralement une dose de 5 g de peptides hydrolys\u00e9s par jour.[6] Une \u00e9tude clinique conduite sur 131 femmes m\u00e9nopaus\u00e9es pendant 12 mois a observ\u00e9 une \u00e9volution favorable de la densit\u00e9 min\u00e9rale osseuse au niveau lombaire et f\u00e9moral.<sup>[7]<\/sup><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">L&rsquo;effet est progressif et n\u00e9cessite une prise quotidienne sur plusieurs mois. Le calcium et la <a href=\"https:\/\/www.nutrixeal.fr\/67-vitamine-d3-vegetarienne\">vitamine D<\/a>, qui contribuent au maintien d&rsquo;une ossature normale, compl\u00e8tent utilement cette approche nutritionnelle.<sup>[8]<\/sup><\/p>\n\n\n\n<div class=\"wp-block-uagb-advanced-heading uagb-block-5ac966a5\"><h3 class=\"uagb-heading-text\">Pour la masse musculaire et la r\u00e9cup\u00e9ration sportive<\/h3><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">Les sportifs s&rsquo;orientent vers des doses plus g\u00e9n\u00e9reuses, autour de 15 \u00e0 20 g par jour de peptides hydrolys\u00e9s.[9] Une \u00e9tude publi\u00e9e dans l&rsquo;American Journal of Clinical Nutrition a montr\u00e9 qu&rsquo;une prise de 15 g de g\u00e9latine associ\u00e9e \u00e0 de la vitamine C avant l&rsquo;effort augmente la synth\u00e8se de collag\u00e8ne \u00e0 l&rsquo;exercice.<sup>[10]<\/sup><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Cette strat\u00e9gie concerne en particulier la r\u00e9cup\u00e9ration des tendons et tissus conjonctifs sollicit\u00e9s. Le moment de la prise, id\u00e9alement 30 \u00e0 60 minutes avant l&rsquo;entra\u00eenement, fait partie du protocole \u00e9tudi\u00e9.<\/p>\n\n\n\n<div class=\"wp-block-uagb-advanced-heading uagb-block-50899e34\"><h3 class=\"uagb-heading-text\">Pour les cheveux et les ongles<\/h3><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">Les donn\u00e9es cliniques sur les cheveux et ongles restent moins abondantes que pour la peau ou les articulations. Les protocoles test\u00e9s s&rsquo;inscrivent dans une fourchette de 2,5 \u00e0 5 g par jour sur 12 \u00e0 24 semaines.<sup>[11]<\/sup><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Pour soutenir cette dimension, plusieurs nutriments poss\u00e8dent un r\u00f4le physiologique reconnu. Le zinc et le s\u00e9l\u00e9nium contribuent au maintien de cheveux et d&rsquo;ongles normaux, tandis que la biotine participe au maintien de cheveux normaux.<sup>[12]<\/sup> Une approche nutritionnelle globale donne souvent les meilleurs r\u00e9sultats.<\/p>\n\n\n\r\n<section class=\"article-callout article-callout--takeaway panel summary-box\">\r\n\r\n    <div class=\"article-callout__header\">\r\n      <span class=\"article-callout__icon\" aria-hidden=\"true\">\r\n                  <svg width=\"24\" height=\"24\" viewBox=\"0 0 24 24\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\r\n            <path d=\"M5.14286 14C4.41735 12.8082 4 11.4118 4 9.91886C4 5.54539 7.58172 2 12 2C16.4183 2 20 5.54539 20 9.91886C20 11.4118 19.5827 12.8082 18.8571 14\" stroke=\"#98800B\" stroke-width=\"1.5\" stroke-linecap=\"round\"\/>\r\n            <path d=\"M7.38287 17.0982C7.291 16.8216 7.24507 16.6833 7.25042 16.5713C7.26174 16.3343 7.41114 16.1262 7.63157 16.0405C7.73579 16 7.88105 16 8.17157 16H15.8284C16.119 16 16.2642 16 16.3684 16.0405C16.5889 16.1262 16.7383 16.3343 16.7496 16.5713C16.7549 16.6833 16.709 16.8216 16.6171 17.0982C16.4473 17.6094 16.3624 17.8651 16.2315 18.072C15.9572 18.5056 15.5272 18.8167 15.0306 18.9408C14.7935 19 14.525 19 13.9881 19H10.0119C9.47495 19 9.2065 19 8.96944 18.9408C8.47283 18.8167 8.04281 18.5056 7.7685 18.072C7.63755 17.8651 7.55266 17.6094 7.38287 17.0982Z\" stroke=\"#98800B\" stroke-width=\"1.5\"\/>\r\n            <path d=\"M15 19L14.8707 19.6466C14.7293 20.3537 14.6586 20.7072 14.5001 20.9866C14.2552 21.4185 13.8582 21.7439 13.3866 21.8994C13.0816 22 12.7211 22 12 22C11.2789 22 10.9184 22 10.6134 21.8994C10.1418 21.7439 9.74484 21.4185 9.49987 20.9866C9.34144 20.7072 9.27073 20.3537 9.12932 19.6466L9 19\" stroke=\"#98800B\" stroke-width=\"1.5\"\/>\r\n            <path d=\"M12 16V11\" stroke=\"#98800B\" stroke-width=\"1.5\" stroke-linecap=\"round\" stroke-linejoin=\"round\"\/>\r\n          <\/svg>\r\n                <\/span>\r\n\r\n      <p class=\"article-callout__title\">\r\n        Bon \u00e0 savoir      <\/p>\r\n    <\/div>\r\n\r\n    <div class=\"article-callout__content\">\r\n      \n<p class=\"wp-block-paragraph\"><strong>Aucune dose officielle<\/strong><\/p>\n\n<p class=\"wp-block-paragraph\">Aucune autorit\u00e9 sanitaire europ\u00e9enne, ni l&rsquo;EFSA ni l&rsquo;ANSES, n&rsquo;a fix\u00e9 d&rsquo;apport journalier de r\u00e9f\u00e9rence pour le collag\u00e8ne en tant que tel. Les fourchettes de dosage que nous \u00e9voquons proviennent exclusivement des protocoles utilis\u00e9s dans les \u00e9tudes cliniques publi\u00e9es. Votre dose de collag\u00e8ne par jour d\u00e9pend donc avant tout de l&rsquo;objectif vis\u00e9 et de la forme retenue.<sup>[13]<\/sup><\/p>\n    <\/div>\r\n\r\n<\/section>\n\n\n<div class=\"wp-block-uagb-advanced-heading uagb-block-b441b713\"><h2 class=\"uagb-heading-text\">Dosage du collag\u00e8ne&nbsp;: les chiffres cl\u00e9s par type et par besoin<\/h2><\/div>\n\n\n\n<div class=\"wp-block-uagb-advanced-heading uagb-block-0f459d46\"><h3 class=\"uagb-heading-text\">Collag\u00e8ne marin&nbsp;: les doses recommand\u00e9es<\/h3><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">Le <a href=\"https:\/\/www.nutrixeal.fr\/223-collagene-marin\">collag\u00e8ne marin<\/a> hydrolys\u00e9 se prend g\u00e9n\u00e9ralement entre 2,5 g et 10 g par jour selon l&rsquo;objectif.<sup>[14]<\/sup> Sa structure proche du collag\u00e8ne cutan\u00e9 humain en fait une option \u00e9tudi\u00e9e pour la peau.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">L&rsquo;\u00e9tude clinique conduite sur le Naticol, un collag\u00e8ne marin hydrolys\u00e9 de faible poids mol\u00e9culaire, a \u00e9valu\u00e9 une prise de 10 g quotidiens pendant 12 semaines avec des effets mesur\u00e9s sur l&rsquo;hydratation et l&rsquo;\u00e9lasticit\u00e9 cutan\u00e9e.<sup>[15]<\/sup> La biodisponibilit\u00e9 d\u00e9pend du degr\u00e9 d&rsquo;hydrolyse.<\/p>\n\n\n\n<div class=\"wp-block-uagb-advanced-heading uagb-block-5095d48e\"><h3 class=\"uagb-heading-text\">Collag\u00e8ne bovin&nbsp;: les doses recommand\u00e9es<\/h3><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">Issu du derme ou du cartilage de bovins, ce collag\u00e8ne associe les types I et III. Les protocoles cliniques utilisent une fourchette de 5 \u00e0 10 g par jour pour la peau et le bien-\u00eatre articulaire.<sup>[16]<\/sup><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Pour la masse osseuse, l&rsquo;\u00e9tude de r\u00e9f\u00e9rence sur 131 femmes m\u00e9nopaus\u00e9es a employ\u00e9 5 g quotidiens pendant 12 mois.<sup>[7]<\/sup><\/p>\n\n\n\n<div class=\"wp-block-uagb-advanced-heading uagb-block-4f223a99\"><h3 class=\"uagb-heading-text\">Collag\u00e8ne UC-II (type II non d\u00e9natur\u00e9)&nbsp;: un dosage sp\u00e9cifique<\/h3><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">Le <a href=\"https:\/\/www.nutrixeal.fr\/226-collagene-de-type-2\">collag\u00e8ne UC-II<\/a> fait figure d&rsquo;exception. Sa dose valid\u00e9e cliniquement est de 40 mg par jour seulement.<sup>[17]<\/sup> Cette quantit\u00e9 para\u00eet minime, mais elle s&rsquo;explique par un m\u00e9canisme d&rsquo;action immunitaire et non nutritionnel.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Le collag\u00e8ne natif interagit au niveau des plaques de Peyer intestinales pour moduler la tol\u00e9rance immunitaire vis-\u00e0-vis du cartilage articulaire.<sup>[18]<\/sup> Augmenter la dose n&rsquo;apporterait aucun b\u00e9n\u00e9fice suppl\u00e9mentaire selon les \u00e9tudes disponibles.<\/p>\n\n\n\n<div class=\"wp-block-uagb-advanced-heading uagb-block-b45b6f32\"><h3 class=\"uagb-heading-text\">Collag\u00e8ne hydrolys\u00e9 (peptides de collag\u00e8ne)&nbsp;: dosage en grammes<\/h3><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">Le collag\u00e8ne hydrolys\u00e9, fragment\u00e9 en peptides de faible poids mol\u00e9culaire (entre 2 000 et 5 000 Daltons), se mesure en grammes.<sup>[19]<\/sup> Sa biodisponibilit\u00e9 sup\u00e9rieure permet une assimilation rapide apr\u00e8s ingestion.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Les doses \u00e9tudi\u00e9es varient de 2,5 g pour la peau jusqu&rsquo;\u00e0 15 g chez le sportif. Une revue de 11 \u00e9tudes cliniques portant sur 805 sujets a confirm\u00e9 l&rsquo;int\u00e9r\u00eat des dosages compris entre 2,5 g et 10 g sur des dur\u00e9es de 56 \u00e0 180 jours.<sup>[20]<\/sup><\/p>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th>Objectif<\/th><th>Forme privil\u00e9gi\u00e9e<\/th><th>Dose quotidienne<\/th><th>Dur\u00e9e recommand\u00e9e<\/th><\/tr><\/thead><tbody><tr><td>Hydratation et \u00e9lasticit\u00e9 de la peau<\/td><td>Hydrolys\u00e9 marin (type I)<\/td><td>2,5 \u00e0 5 g<\/td><td>8 \u00e0 12 semaines<\/td><\/tr><tr><td>R\u00e9duction de l&rsquo;apparence des rides<\/td><td>Hydrolys\u00e9 marin ou bovin<\/td><td>5 \u00e0 10 g<\/td><td>12 semaines minimum<\/td><\/tr><tr><td>Confort articulaire (peptides)<\/td><td>Hydrolys\u00e9 marin ou bovin&nbsp;<\/td><td>10 g<\/td><td>3 \u00e0 6 mois<\/td><\/tr><tr><td>Confort articulaire (natif)<\/td><td>UC-II (type II non d\u00e9natur\u00e9)<\/td><td>40 mg<\/td><td>3 \u00e0 6 mois<\/td><\/tr><tr><td>R\u00e9cup\u00e9ration sportive<\/td><td>Hydrolys\u00e9 + vitamine C<\/td><td>15 g<\/td><td>En continu<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<div class=\"wp-block-uagb-advanced-heading uagb-block-39c70487\"><h2 class=\"uagb-heading-text\">Peut-on prendre trop de collag\u00e8ne&nbsp;?<\/h2><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">Le collag\u00e8ne est une <strong>prot\u00e9ine bien tol\u00e9r\u00e9e<\/strong> par l&rsquo;organisme, comme le confirme la litt\u00e9rature scientifique. Au-del\u00e0 de 10 g par jour pour la peau, les b\u00e9n\u00e9fices observ\u00e9s ne progressent plus de fa\u00e7on significative dans les \u00e9tudes disponibles.<sup>[21]<\/sup><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Les effets ind\u00e9sirables rapport\u00e9s restent rares et de nature digestive&nbsp;: sensation de lourdeur, ballonnements l\u00e9gers ou inconfort intestinal passager.<sup>[22]<\/sup> Il serait pr\u00e9f\u00e9rable pour les personnes souffrant de troubles r\u00e9naux ou h\u00e9patiques de solliciter l&rsquo;avis d&rsquo;un professionnel de sant\u00e9 avant toute suppl\u00e9mentation prolong\u00e9e.<\/p>\n\n\n\n<div class=\"wp-block-uagb-advanced-heading uagb-block-449010ba\"><h2 class=\"uagb-heading-text\">Quand prendre son collag\u00e8ne pour une efficacit\u00e9 maximale&nbsp;?<\/h2><\/div>\n\n\n\n<div class=\"wp-block-uagb-advanced-heading uagb-block-adce0df2\"><h3 class=\"uagb-heading-text\">Le moment id\u00e9al pour la prise quotidienne<\/h3><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">Aucune \u00e9tude n&rsquo;a d\u00e9montr\u00e9 qu&rsquo;un horaire pr\u00e9cis surpasse les autres en termes d&rsquo;absorption. Beaucoup choisissent le matin \u00e0 jeun, dilu\u00e9 dans un verre d&rsquo;eau ou un caf\u00e9, pour faciliter l&rsquo;int\u00e9gration \u00e0 la routine.<sup>[23]<\/sup><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Pour les sportifs, la prise pr\u00e9-entra\u00eenement reste pertinente, environ 30 \u00e0 60 minutes avant l&rsquo;effort.<sup>[10] <\/sup>Cette fen\u00eatre permet aux peptides de circuler dans l&rsquo;organisme au moment o\u00f9 la sollicitation des tendons est maximale. La r\u00e9gularit\u00e9 quotidienne demeure le facteur le plus d\u00e9terminant.<\/p>\n\n\n\n<div class=\"wp-block-uagb-advanced-heading uagb-block-87157f89\"><h3 class=\"uagb-heading-text\">Fractionner la dose ou tout prendre en une fois&nbsp;?<\/h3><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">Pour les doses inf\u00e9rieures ou \u00e9gales \u00e0 10 g, une prise unique quotidienne suffit selon les protocoles cliniques.<sup>[20]<\/sup> Au-del\u00e0, fractionner en deux prises (matin et soir par exemple) optimise le confort digestif et l&rsquo;assimilation des acides amin\u00e9s.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Cette approche concerne notamment les sportifs qui consomment 15 \u00e0 20 g par jour. Le fractionnement n&rsquo;augmente pas l&rsquo;efficacit\u00e9 totale, mais il limite la sensation de sati\u00e9t\u00e9 et la charge intestinale ponctuelle.<sup>[24]<\/sup><\/p>\n\n\n\n<div class=\"wp-block-uagb-advanced-heading uagb-block-8fb41993\"><h2 class=\"uagb-heading-text\">Comment choisir la forme de collag\u00e8ne la plus adapt\u00e9e&nbsp;?<\/h2><\/div>\n\n\n\n<div class=\"wp-block-uagb-advanced-heading uagb-block-585d0aa3\"><h3 class=\"uagb-heading-text\">Poudre vs g\u00e9lules&nbsp;: quelle est la diff\u00e9rence&nbsp;?<\/h3><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">La poudre permet d&rsquo;apporter les quantit\u00e9s \u00e9lev\u00e9es requises par les peptides de collag\u00e8ne hydrolys\u00e9, soit plusieurs grammes par jour.<sup>[25]\u00a0<\/sup><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Les g\u00e9lules conviennent davantage aux formes tr\u00e8s concentr\u00e9es comme l&rsquo;UC-II, dont 40 mg suffisent. Pour le collag\u00e8ne hydrolys\u00e9 classique, la g\u00e9lule deviendrait peu pratique&nbsp;: il faudrait en avaler une dizaine pour atteindre la dose \u00e9tudi\u00e9e.<sup>[26]<\/sup><\/p>\n\n\n\n<div class=\"wp-block-uagb-advanced-heading uagb-block-f4e80cfd\"><h3 class=\"uagb-heading-text\">Hydrolys\u00e9, natif, g\u00e9latine&nbsp;: comprendre pour mieux choisir<br>&nbsp;<\/h3><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">Le collag\u00e8ne hydrolys\u00e9 subit une fragmentation enzymatique qui r\u00e9duit la taille des cha\u00eenes en peptides.<sup>[19]<\/sup> Cette transformation am\u00e9liore sa solubilit\u00e9 et son passage \u00e0 travers la barri\u00e8re intestinale.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Le collag\u00e8ne natif (UC-II) conserve sa structure tridimensionnelle d&rsquo;origine, condition n\u00e9cessaire \u00e0 son m\u00e9canisme immunitaire sp\u00e9cifique. La g\u00e9latine, partiellement hydrolys\u00e9e, occupe une position interm\u00e9diaire avec une biodisponibilit\u00e9 moindre que les peptides purs.<sup>[27]<\/sup><\/p>\n\n\n\n<div class=\"wp-block-uagb-advanced-heading uagb-block-395327aa\"><h2 class=\"uagb-heading-text\">Les nutriments qui potentialisent l&rsquo;action du collag\u00e8ne<\/h2><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">La vitamine C contribue \u00e0 la formation normale de collag\u00e8ne pour assurer le fonctionnement normal des os, des cartilages, de la peau, des gencives, des dents et des vaisseaux sanguins.<sup>[28]<\/sup> Cette synergie est valid\u00e9e par la recherche&nbsp;: la vitamine C agit comme cofacteur des enzymes responsables de la stabilisation du collag\u00e8ne.<sup>[29]<\/sup><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">D&rsquo;autres nutriments accompagnent cette action. Le zinc contribue \u00e0 une synth\u00e8se prot\u00e9ique normale et au maintien d&rsquo;une peau normale, tandis que le mangan\u00e8se contribue \u00e0 la formation normale de tissus conjonctifs.<sup>[8] <\/sup>Le cuivre, lui, contribue au maintien de tissus conjonctifs normaux. Au laboratoire Nutrixeal, nous\u00a0proposons plusieurs formulations \u00e0 base de collag\u00e8ne associ\u00e9 \u00e0 des cofacteurs naturels.<\/p>\n\n\n\n<div class=\"wp-block-uagb-advanced-heading uagb-block-a844466c\"><h2 class=\"uagb-heading-text\">La dur\u00e9e d&rsquo;une cure de collag\u00e8ne&nbsp;: combien de temps pour voir les effets&nbsp;?<\/h2><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">Les premiers effets visibles sur la peau apparaissent g\u00e9n\u00e9ralement apr\u00e8s 6 \u00e0 8 semaines de prise quotidienne r\u00e9guli\u00e8re<sup>[30]<\/sup>. Pour les articulations, les protocoles cliniques s&rsquo;\u00e9tendent sur 3 \u00e0 6 mois afin d&rsquo;observer une \u00e9volution stable.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Concernant la masse osseuse, comptez 12 mois pour mesurer un changement objectif de la densit\u00e9 min\u00e9rale.<sup>[7]<\/sup> Une cure de 3 mois minimum constitue le socle d&rsquo;une suppl\u00e9mentation efficace, \u00e0 renouveler en fonction de vos besoins et de votre alimentation.<\/p>\n\n\n\r\n<section class=\"article-callout article-callout--takeaway panel summary-box\">\r\n\r\n    <div class=\"article-callout__header\">\r\n      <span class=\"article-callout__icon\" aria-hidden=\"true\">\r\n                  <svg width=\"24\" height=\"24\" viewBox=\"0 0 24 24\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\r\n            <path d=\"M5.14286 14C4.41735 12.8082 4 11.4118 4 9.91886C4 5.54539 7.58172 2 12 2C16.4183 2 20 5.54539 20 9.91886C20 11.4118 19.5827 12.8082 18.8571 14\" stroke=\"#98800B\" stroke-width=\"1.5\" stroke-linecap=\"round\"\/>\r\n            <path d=\"M7.38287 17.0982C7.291 16.8216 7.24507 16.6833 7.25042 16.5713C7.26174 16.3343 7.41114 16.1262 7.63157 16.0405C7.73579 16 7.88105 16 8.17157 16H15.8284C16.119 16 16.2642 16 16.3684 16.0405C16.5889 16.1262 16.7383 16.3343 16.7496 16.5713C16.7549 16.6833 16.709 16.8216 16.6171 17.0982C16.4473 17.6094 16.3624 17.8651 16.2315 18.072C15.9572 18.5056 15.5272 18.8167 15.0306 18.9408C14.7935 19 14.525 19 13.9881 19H10.0119C9.47495 19 9.2065 19 8.96944 18.9408C8.47283 18.8167 8.04281 18.5056 7.7685 18.072C7.63755 17.8651 7.55266 17.6094 7.38287 17.0982Z\" stroke=\"#98800B\" stroke-width=\"1.5\"\/>\r\n            <path d=\"M15 19L14.8707 19.6466C14.7293 20.3537 14.6586 20.7072 14.5001 20.9866C14.2552 21.4185 13.8582 21.7439 13.3866 21.8994C13.0816 22 12.7211 22 12 22C11.2789 22 10.9184 22 10.6134 21.8994C10.1418 21.7439 9.74484 21.4185 9.49987 20.9866C9.34144 20.7072 9.27073 20.3537 9.12932 19.6466L9 19\" stroke=\"#98800B\" stroke-width=\"1.5\"\/>\r\n            <path d=\"M12 16V11\" stroke=\"#98800B\" stroke-width=\"1.5\" stroke-linecap=\"round\" stroke-linejoin=\"round\"\/>\r\n          <\/svg>\r\n                <\/span>\r\n\r\n      <p class=\"article-callout__title\">\r\n        Bon \u00e0 savoir      <\/p>\r\n    <\/div>\r\n\r\n    <div class=\"article-callout__content\">\r\n      \n<p class=\"wp-block-paragraph\">D\u00e8s 25 ans, la production naturelle de collag\u00e8ne par l&rsquo;organisme ralentit d&rsquo;environ 1 % par an.<sup>[31]<\/sup> Cette diminution progressive concerne tous les tissus conjonctifs&nbsp;: peau, articulations, tendons et os. La suppl\u00e9mentation en collag\u00e8ne s&rsquo;inscrit dans une logique d&rsquo;accompagnement nutritionnel, en compl\u00e9ment d&rsquo;une alimentation \u00e9quilibr\u00e9e et d&rsquo;une hygi\u00e8ne de vie adapt\u00e9e.<\/p>\n    <\/div>\r\n\r\n<\/section>\n\n\n<div class=\"wp-block-uagb-advanced-heading uagb-block-d702f04c\"><h2 class=\"uagb-heading-text\">FAQ&nbsp;: vos questions sur le dosage du collag\u00e8ne<\/h2><\/div>\n\n\n\n<div class=\"schema-faq wp-block-yoast-faq-block\"><div class=\"schema-faq-section\" id=\"faq-question-1780585012796\"><strong class=\"schema-faq-question\">Quelle est la dose minimale de collag\u00e8ne par jour&nbsp;?<\/strong> <p class=\"schema-faq-answer\">Les \u00e9tudes cliniques retiennent <strong>2,5 g comme seuil minimal<\/strong> pour observer des effets sur la peau, sur une dur\u00e9e de 8 \u00e0 12 semaines.<sup>[2]<\/sup> En dessous, les donn\u00e9es disponibles deviennent insuffisantes.<\/p> <\/div> <div class=\"schema-faq-section\" id=\"faq-question-1780585032849\"><strong class=\"schema-faq-question\">Est-il possible de prendre 20 g ou plus de collag\u00e8ne par jour&nbsp;?<\/strong> <p class=\"schema-faq-answer\">Une consommation de 20 g par jour reste tol\u00e9r\u00e9e selon la litt\u00e9rature scientifique, notamment chez les sportifs.<sup>[24]<\/sup> Au-del\u00e0, aucun b\u00e9n\u00e9fice suppl\u00e9mentaire n&rsquo;est document\u00e9 dans les \u00e9tudes actuelles.<\/p> <\/div> <div class=\"schema-faq-section\" id=\"faq-question-1780585047751\"><strong class=\"schema-faq-question\">Le collag\u00e8ne est-il efficace tous les jours&nbsp;?<\/strong> <p class=\"schema-faq-answer\">La r\u00e9gularit\u00e9 quotidienne conditionne l&rsquo;efficacit\u00e9 observ\u00e9e dans les protocoles cliniques.<sup>[20]<\/sup> Une prise espac\u00e9e ou irr\u00e9guli\u00e8re ne permet pas d&rsquo;atteindre les concentrations plasmatiques constantes n\u00e9cessaires.<\/p> <\/div> <div class=\"schema-faq-section\" id=\"faq-question-1780585062700\"><strong class=\"schema-faq-question\">Y a-t-il des effets secondaires \u00e0 la prise de collag\u00e8ne&nbsp;?<\/strong> <p class=\"schema-faq-answer\">Les effets ind\u00e9sirables rapport\u00e9s sont rares et essentiellement digestifs&nbsp;: ballonnements ou inconfort passager.<sup>[22]<\/sup> Une prise progressive permet g\u00e9n\u00e9ralement d&rsquo;\u00e9viter ces d\u00e9sagr\u00e9ments mineurs.<\/p> <\/div> <div class=\"schema-faq-section\" id=\"faq-question-1780585078165\"><strong class=\"schema-faq-question\">Le collag\u00e8ne peut-il remplacer les prot\u00e9ines traditionnelles&nbsp;?<\/strong> <p class=\"schema-faq-answer\">Le collag\u00e8ne est une prot\u00e9ine incompl\u00e8te, pauvre en certains acides amin\u00e9s essentiels comme le tryptophane.<sup>[32] <\/sup>Il compl\u00e8te une alimentation vari\u00e9e mais ne remplace pas les sources prot\u00e9iques classiques.<\/p> <\/div> <\/div>\n\n\n\n<div class=\"wp-block-uagb-advanced-heading uagb-block-3cf49be1\"><h2 class=\"uagb-heading-text\">Sources bibliographiques<\/h2><\/div>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Proksch E, et al. Oral supplementation of specific collagen peptides has beneficial effects on human skin physiology. Skin Pharmacology and Physiology, 2014;27(1):47-55.<\/li>\n\n\n\n<li>Bolke L, et al. A collagen supplement improves skin hydration, elasticity, roughness, and density: results of a randomized, placebo-controlled, blind study. Nutrients, 2019;11(10):2494.<\/li>\n\n\n\n<li>Choi FD, et al. Oral collagen supplementation: a systematic review of dermatological applications. Journal of Drugs in Dermatology, 2019;18(1):9-16.<\/li>\n\n\n\n<li>Bello AE, Oesser S. Current Medical Research and Opinion, 2006;22(11):2221-2232.<\/li>\n\n\n\n<li>Lugo JP, et al. Nutrition Journal, 2016;15:14.<\/li>\n\n\n\n<li>K\u00f6nig D, et al. Specific collagen peptides improve bone mineral density and bone markers in postmenopausal women: a randomized controlled study. Nutrients, 2018;10(1):97.<\/li>\n\n\n\n<li>Argyrou C, et al. Journal of Musculoskeletal &amp; Neuronal Interactions, 2020;20(1):12-17.<\/li>\n\n\n\n<li>R\u00e8glement (UE) n\u00b0 432\/2012 de la Commission du 16 mai 2012 \u00e9tablissant une liste des all\u00e9gations de sant\u00e9 autoris\u00e9es portant sur les denr\u00e9es alimentaires.<\/li>\n\n\n\n<li>Clifford T, et al. The effects of collagen peptides on muscle damage, inflammation and bone turnover following exercise. Amino Acids, 2019;51(4):691-704.<\/li>\n\n\n\n<li>Shaw G, et al. Vitamin C-enriched gelatin supplementation before intermittent activity augments collagen synthesis. American Journal of Clinical Nutrition, 2017;105(1):136-143.<\/li>\n\n\n\n<li>Hexsel D, et al. Oral supplementation with specific bioactive collagen peptides improves nail growth and reduces symptoms of brittle nails. Journal of Cosmetic Dermatology, 2017;16(4):520-526.<\/li>\n\n\n\n<li>EFSA Panel on Dietetic Products, Nutrition and Allergies. Scientific Opinion on the substantiation of health claims related to biotin. EFSA Journal, 2009;7(9):1209.<\/li>\n\n\n\n<li>ANSES. Avis relatif \u00e0 l&rsquo;actualisation des r\u00e9f\u00e9rences nutritionnelles pour les prot\u00e9ines. Saisine n\u00b0 2017-SA-0142.<\/li>\n\n\n\n<li>Sibilla S, et al. An overview of the beneficial effects of hydrolysed collagen as a nutraceutical on skin properties. Open Nutraceuticals Journal, 2015;8:29-42.<\/li>\n\n\n\n<li>Evans M, et al. A randomized, triple-blind, placebo-controlled, parallel study to evaluate the efficacy of a freshwater marine collagen on skin wrinkles and elasticity. Journal of Cosmetic Dermatology, 2021;20(3):825-834.<\/li>\n\n\n\n<li>Czajka A, et al. Daily oral supplementation with collagen peptides combined with vitamins improves skin elasticity. Nutrition Research, 2018;57:97-108.<\/li>\n\n\n\n<li>Crowley DC, et al. International Journal of Medical Sciences, 2009;6(6):312-321.<\/li>\n\n\n\n<li>Bagchi D, et al. International Immunopharmacology, 2002;2(4):547-557.<\/li>\n\n\n\n<li>Le\u00f3n-L\u00f3pez A, et al. Hydrolyzed collagen: sources and applications. Molecules, 2019;24(22):4031.<\/li>\n\n\n\n<li>de Miranda RB, et al. Effects of hydrolyzed collagen supplementation on skin aging: a systematic review and meta-analysis. International Journal of Dermatology, 2021;60(12):1449-1461.<\/li>\n\n\n\n<li>EFSA Panel on Nutrition. Safety of collagen peptides as a novel food. EFSA Journal, 2020.<\/li>\n\n\n\n<li>Paul C, et al. Significant amounts of functional collagen peptides can be incorporated in the diet while maintaining indispensable amino acid balance. Nutrients, 2019;11(5):1079.<\/li>\n\n\n\n<li>Skov K, et al. Enzymatic hydrolysis of a collagen hydrolysate enhances postprandial absorption rate. Nutrients, 2019;11(5):1064.<\/li>\n\n\n\n<li>Zdzieblik D, et al. Collagen peptide supplementation in combination with resistance training improves body composition and increases muscle strength. British Journal of Nutrition, 2015;114(8):1237-1245.<\/li>\n\n\n\n<li>Alcock RD, et al. Bone broth unlikely to provide reliable concentrations of collagen precursors compared with other dietary sources. International Journal of Sport Nutrition and Exercise Metabolism, 2019;29(3):265-272.<\/li>\n\n\n\n<li>ANSES. Compl\u00e9ments alimentaires&nbsp;: avis et recommandations. Mise \u00e0 jour 2024.<\/li>\n\n\n\n<li>Schadow S, et al.&nbsp; PLOS ONE, 2013;8(1):e53955.<\/li>\n\n\n\n<li>R\u00e8glement (UE) n\u00b0 432\/2012, annexe&nbsp;: all\u00e9gations de sant\u00e9 autoris\u00e9es. Vitamine C et formation normale de collag\u00e8ne.<\/li>\n\n\n\n<li>Pullar JM, et al. The roles of vitamin C in skin health. Nutrients, 2017;9(8):866.<\/li>\n\n\n\n<li>Asserin J, et al. The effect of oral collagen peptide supplementation on skin moisture and the dermal collagen network. Journal of Cosmetic Dermatology, 2015;14(4):291-301.<\/li>\n\n\n\n<li>Varani J, et al. Decreased collagen production in chronologically aged skin. American Journal of Pathology, 2006;168(6):1861-1868.<\/li>\n\n\n\n<li>Paul C, et al. Significant amounts of functional collagen peptides can be incorporated in the diet while maintaining indispensable amino acid balance. Nutrients, 2019;11(5):1079<\/li>\n<\/ol>\n","protected":false},"excerpt":{"rendered":"<p>Prot\u00e9ine la plus abondante de l&rsquo;organisme, le collag\u00e8ne structure votre peau, vos articulations et vos os. Sa production diminue avec l&rsquo;\u00e2ge, ce qui pousse de nombreuses personnes vers la suppl\u00e9mentation. Mais quelle dose de collag\u00e8ne par jour faut-il vraiment consommer&nbsp;? Au laboratoire Nutrixeal, nous d\u00e9cryptons pour vous les doses valid\u00e9es par les \u00e9tudes cliniques selon [&hellip;]<\/p>\n","protected":false},"author":3,"featured_media":718,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_uag_custom_page_level_css":"","nutrixeal_featured":false,"nutrixeal_most_read":false,"footnotes":""},"categories":[37],"tags":[],"class_list":["post-469","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-articles-collagene"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Quelle dose de collag\u00e8ne par jour : nos conseils par type<\/title>\n<meta name=\"description\" content=\"D\u00e9couvrez la juste dose de collag\u00e8ne par jour. 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prot\u00e9ines traditionnelles ?","answerCount":1,"acceptedAnswer":{"@type":"Answer","text":"Le collag\u00e8ne est une prot\u00e9ine incompl\u00e8te, pauvre en certains acides amin\u00e9s essentiels comme le tryptophane.[32] Il compl\u00e8te une alimentation vari\u00e9e mais ne remplace pas les sources prot\u00e9iques classiques.","inLanguage":"fr-FR"},"inLanguage":"fr-FR"}]}},"spectra_custom_meta":{"_edit_lock":["1782393097:2"],"yoast-structured-data-blocks-images-cache":["a:0:{}"],"_edit_last":["2"],"_yoast_wpseo_primary_category":["37"],"_yoast_wpseo_title":["Quelle dose de collag\u00e8ne par jour : nos conseils par type"],"_yoast_wpseo_metadesc":["D\u00e9couvrez la juste dose de collag\u00e8ne par jour. 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scientifique Nutrixeal","author_link":"https:\/\/www.nutrixeal.fr\/expertise\/author\/equipe-scientifique\/"},"uagb_comment_info":0,"uagb_excerpt":"Prot\u00e9ine la plus abondante de l&rsquo;organisme, le collag\u00e8ne structure votre peau, vos articulations et vos os. 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