You don't need more than 3-5g per day (about 15mg per pound of body-weight) to see the maximal effects. There is a loading period where you take 2-4 weeks to saturate, many take an increased dose to get there faster but if you're going to be doing this consistently, after a month of daily usage 3-5g is all you need.

There’s been some studies for 20g per day to help with chronic migraine. (0)

40g/220lbs, 0.4g/kg. Prevention of traumatic headache, dizziness and fatigue with creatine administration. (1)

Similarly, a review of 6 studies found that doses of 5–20 gram of the compound may improve short-term memory and intelligence in healthy people. (2)

0. https://journals.sagepub.com/doi/full/10.1177/03331024209310...

1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2583396/

2. https://pubmed.ncbi.nlm.nih.gov/29704637/

Somewhere between 3-5 grams.

*[Notice: diarrhea warning]*

For those that don't know, if you aren't used to creatine then taking more than a few grams has a good possibility of giving you the shits (or sometimes even strong abdominal discomfort). This will (mostly) go away fairly quickly and varies drastically from person to person, but you've been warned. Best to take it on a weekend or something, and slowly build up to your max dose.

The effect is pronounced if taken with only water, all at once.

Instead you can take it throughout the day be adding it to your water bottle. Taking it with meals also typically subdues the effect.

The effect I suppose is comparable to something like magnesium citrate. I suspect they are doing similar things osmotically.

Yeah, the almonds, cinnamon, and vanilla in the protein powder really even out all the weird stuff.

Collagen is made out of mainly 3 amino acids:(hydroxy)proline, lysine, and glycine. So in theory collagen powder is giving you very high levels of those specific amino acids which would help promote collagen formation. I can’t say I’m familiar with the literature and if there is any data behind that - but thats your reason

As mentioned by the other buy, something like whey powder or meat will have a very different amino acid profile compared to collagen. Like fatty acids and carbohydrates, amino acids get lumped together as a group, but they all have very different effects in the body (including competition).

Most people don't need to care, but amino acid balance can sometimes be a significant factor to health issues because of all the interactions involved, especially if intake has been tilted by a particular way of eating. It's reasonable to balance out whey protein with collagen.

Honestly the topic is so convoluted that with my current grasp of if, I can't currently make a useful or broadly applicable statement beyond "some people find collagen or glycine supplementation beneficial for their X". Individual trial and error basically, much like neurotransmitter affecting medication.

I was able to cease taking a gut motility drug (prucalopride) which I also had to combine with a fiber supplement to get manageable bowel movements (which is to say: no bloating, cramping and other non-specific pain most weeks).

I still have issues from time to time, but I'm now also off the fiber supplements entirely as well (some dietary changes probably helped there as well - I cut out almost all sugar).

To explain the change: I had weeks where I'd have to take 2-3 movicol satchets a day to try and alleviate the pain: after about 3 months.

Ruteri is a patented strain that secretes a protein which helps other good bacteria colonies your gut. That plus a more complete probiotic plus another product Candex can really help your gut biome. Candex is enzymes that dissolve yeasts, which have become a big gut health issue over the last 80 years. Two major brands of probiotics are primadophilus, who have ones with Reuteri and another Jarro-dophilus, which is a collection claimed to reduce putrative bacteria. Finally the ancient Japanese super food Miso prepared at temperatures which keep it alive help colonize with a biome that digests all vegetable protein nearly fully.

Probiotics are fiber or long sugars which yeasts can't digest. The big issue nowadays is yeasts and leaky gut. The herbicide Roundup is suspected as a cause of leaky gut syndrome. Avoiding non organic wheat and non organic oats can help while you heal. Going to spelt bread or at least organic can help the gut heal. Using other grains like rice and others can help. Unless diagnosed as gluten intolerant or actually having Celiac disease skip the gluten free breads just avoid non organic wheat & non organic oats while you heal. Once your gut heals you can slowly relax those restrictions.