A Holistic Nutritionist Explains: Everything You Need to Know About Collagen Supplements

Want stronger nails, thicker hair, or clearer skin? Then you need collagen. The supplement is not only a must-have for your beauty routine, but it also provides major benefits to your entire body [source]. Supplemental collagen provides the amino acids your body needs to produce youthful skin, beautiful hair [source], strong nails [source], and healthy joints. Here’s what you need to know about collagen supplements and how to add collagen to your diet.

What’s the difference between other types of protein and collagen protein?

Collagen is the most abundant protein in the body, and it’s a key constituent of all connective tissue [source]. Collagen provides the infrastructure of the musculoskeletal system (considered the “glue” that holds the body together), and it’s the primary building block of skin, hair, nails, tendons, cartilage, bones, and joints.

Collagen protein supplements are mostly sourced from parts of animals that contain a lot of connective tissue. Most collagen protein powders contain bovine collagen, meaning they are derived from the cartilage, bones, and hides of cows.

Ideally, those cows were grass-fed and pasture-raised. You can also buy products with collagen sourced from chicken, marine life [source], eggs, plants, and more [source].

There are many other types of protein powder supplements on the market—whey, casein, soy, pea, rice, hemp. Each one has its own unique benefits and drawbacks; they differ in terms of bioavailability and effects on muscle synthesis. What I love about collagen protein is that it contains approximately 97% protein, and it’s supplied in a form that is easily digested and absorbed by the human body.

It’s dairy-free (unlike whey and casein), fat-free, carb-free, and sugar-free. Since it’s unflavored, it mixes easily into virtually anything (even water!) and doesn’t contain any sketchy “other ingredients,” which can be a big issue with some protein powder supplements. Collagen protein is just simple and pure, making it my preferred protein powder supplement.

What are the benefits of collagen?

There are many, but here are five ways collagen can boost your health:

Promotes beautiful skin

Collagen is one of the primary structural elements of skin. By providing your body with supplemental collagen protein, you’re giving it the building blocks (amino acids) it needs to produce enough of your own. Supplemental collagen has been shown to help improve skin elasticity [source] and hydration [source], reduce wrinkling [source], and may even protect from the aging effects of sunlight [source].

Heals the gut

Collagen helps form connective tissue and heals damaged cell walls. In the gut, it works to heal and seal the intestinal lining and restore the gut’s mucosal layer.

Keeps joints healthy

Some studies have shown that supplementing with hydrolyzed collagen can help to manage inflammation and reduce joint pain [source], but not all have demonstrated a significant benefit [source].

Boosts metabolism

Collagen is a rich source of the amino acid glycine [source], which helps convert glucose into the energy that feeds muscle cells. Increasing lean muscle mass increases your metabolism!

Keeps you calm and helps you sleep

Glycine is also helpful in decreasing anxiety and promoting mental calmness. Studies show that taking 3 grams of glycine (found in a 20-gram serving of collagen) before bed improves the quality of sleep [source].

What are collagen peptides?

When looking for collagen protein, you may come across names like “collagen hydrolysate” and “collagen peptides,” which are the same thing. Collagen peptides are the smaller components of collagen protein. They contain the same amino acid profile as collagen protein but have a lighter molecular weight [source].

This allows the peptides to be highly bioavailable, digestible, and soluble in cold or hot liquids. They are also unflavored and easy to mix into smoothies, soups, or even water.

The other form of collagen protein you may come across is gelatin, which is the cooked form of collagen. It offers the same amino acids and has been shown to improve collagen synthesis [source], but its molecular weight is higher than that of collagen peptides, so it is not soluble in cold water.

It dissolves only in hot water and causes liquid to gel. You can use gelatin to thicken sauces and soups or to make gummies and puddings.

Easy Ways To Add Collagen To Your Diet

Bone broth is the original gelatin source. For chicken bone broth, the most collagen-rich bones to use are necks, feet, and backs, but you can also use a whole chicken if that’s easier. For beef or lamb bone broth, I recommend using marrow bones, knuckle bones, or oxtail.

You’ll know your broth is full of gelatin if it gels in the fridge. (Don’t worry, it will liquefy again once heated.)

If you can’t be bothered making it yourself, you can buy it at natural foods stores, or there are a handful of companies that ship frozen or shelf-stable broth to your door.

Roasts with lots of connective tissue will also produce meat and broth full of gelatin if you cook them low and slow, like in a slow cooker. Chuck roast and shanks are collagen-rich cuts that are perfect for this.

Ways to Use Collagen Peptides

Try adding a scoop or two of collagen peptides to your daily drinks or meals. Here are some simple serving suggestions:

1. Morning: to promote beautiful skin

Collagen is one of the primary structural elements of skin, and supplemental collagen has been shown to help improve skin elasticity [source], reduce wrinkling [source], and may even protect against the aging effects of sunlight [source].

Here are a few easy breakfast options:

Smoothie – Add 10 to 20 grams (1–2 scoops) of collagen peptides to your liquid breakfast.

Butter coffee – Combine 1 cup of freshly brewed coffee + 1 tablespoon of grass-fed ghee or coconut oil + 1 scoop of collagen peptides + 1 teaspoon of cinnamon + 1 teaspoon of vanilla extract + a pinch of sea salt in a blender, and blend on high for 30–60 seconds until frothy. You can also stir collagen into a plain cup of coffee or tea.

Or just stir in pre-made collagen creamer.

Oatmeal – Add 10 grams (1 scoop) of collagen to your oatmeal, along with some healthy fat (like 1 tablespoon of nut butter) for a well-balanced breakfast.

2. Post-workout: to keep muscles & joints healthy

Nutritionists recommend a protein-rich snack after a workout to help your muscles and joints recover. Collagen not only makes a good protein source but hydrolyzed collagen has also been shown to manage inflammation and reduce joint pain [source].

Here are some protein-rich meals snacks to have post-workout:

Smoothie – 1 scoop of collagen peptides or whey protein powder, a handful of greens, 1/2 cup of berries, 1 tablespoon of almond butter or ½ avocado, almond or coconut milk, plus a dash of cinnamon. Or try one of these smoothie recipes.

Golden milk latte – made with full-fat coconut milk, turmeric, cinnamon, and a scoop of collagen

Bone broth – with an abundance of amino acids, bone broth prevents muscle breakdown and increases your metabolism.

You can even stir into plain water pre- or post-workout for performance and tissue repair.

3. Before meals: to heal the gut

If you’re concerned about gut health, collagen can help. Collagen works to heal and restore the gut lining.

Our holistic nutritionist recommends downing a shot of apple cider vinegar before eating to stimulate stomach acid production, which is a great time to add collagen as well. Your food is more effectively digested, leading to better nutrient absorption.

If you’re brave, you can add 1 tablespoon of apple cider vinegar to 2 ounces of water.

4. Mid-day: to keep you calm

Collagen contains glycine, which helps decrease anxiety and promotes mental calmness. Add collagen to an afternoon matcha latte for a dose of L-theanine, an amino acid that helps to improve focus and mental alertness [source].

Soups – Add a scoop to a pureed vegetable soup for a light and clean dinner.

Protein-packed side dish – Try this teriyaki cauli rice.

5. Bedtime: to help you sleep

The glycine in collagen is also helpful at bedtime. Studies show that glycine promotes and improves the quality of sleep [source]. Taking collagen along with functional ingredients like melatonin and magnesium supports deeper, more restorative sleep.

Here are a few bedtime elixirs to try:

Make a sleep-inducing banana tea or bedtime smoothie, and add a scoop of collagen.

Make your own Melatonin Gummies with collagen.

Add collagen to an Adaptogenic Midnight Milk

This article was medically reviewed by Dr. Gina Jansheski, a licensed, board-certified physician who has been practicing for more than 20 years. Learn more about Hello Glow’s medical reviewers here. As always, this is not personal medical advice and we recommend that you talk with your doctor.

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