Collagen supplements may help support skin, hair, and joint health. With regular use, collagen supplementation may promote better skin and joint health.
You can easily find collagen products in health food stores and online.
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Hydrolyzed collagen has become the most popular on the market has been broken down, making it easier for our bodies to absorb.
What is collagen?
Should you be adding collagen to your diet?
Collagen is the main structural protein found in our bones, muscles, skin and tendons that provide strength and structure to the human body. It is the most abundant protein in the human body. It is also the main connective tissue found in animals.
Collagen production naturally decreases as we get older.
It is important we consume a good amount of different proteins in our diet that help supports collagen formation, especially as we age.
The collagen protein we get from our diet comes mainly from animal sources. Some collagen-boosting foods include salmon, tuna, green leafy vegetables, citrus, berries, eggs and avocados. They are foods that are naturally high in Omega-3’s, vitamins, nutrients and antioxidants.
I started supplementing with collagen in powder form before switching to tablets. Collagen supplements are available in tablets, capsules, liquids and powders.
Here are four main types of collagen and their roles in your body:
- Type I. This type accounts for 90% of your body’s collagen and is made of densely packed fibers. It provides structure to skin, bones, tendons, fibrous cartilage, connective tissue, and teeth.
- Type II. This type is made of more loosely packed fibers and found in elastic cartilage, which cushions your joints.
- Type III. This type supports the structure of muscles, organs, and arteries.
- Type IV. This type helps with filtration and is found in the layers of your skin.
I buy and have been using Neocell Collagen Protein Peptides. I have noticed changes in my hair and nails.
Types of Collagen Powders
Collagen peptides: These are gelatin proteins made from beef hides. You can mix it into both cold and hot liquids and it will dissolve instantly.
Beef collagen: Beef collagen is also made from bovine hides, but it differs in formulation from collagen peptides because the powder becomes a gel.
Marine collagen: Marine collagen, also known as “fish collagen,” is made from fish scales and can also be used in hot and cold liquids
Collagen whey: You get double the protein sources with this type of powder because it’s a combination of whey protein and beef collagen.
Cartilage collagen: This powder is made from the tracheas of cows and is geared toward people who are specifically looking to boost the health of their tendons and joints.
Are they suitable for vegans and vegetarians?
Believe it or not, yes. While the majority of collagen supplements are derivative from animal sources (like beef and fish), there is such a thing as vegan collagen.
Vegan collagen is relatively new on the supplement market and hasn’t always been as accessible as animal-based collagen supplements. But it’s safe to consume.
I’m not a vegan and I haven’t tested out any vegan collagen supplements. But I did want to note that there are vegan-friendly and keto collagen options available.
What are the health benefits of collagen peptides?
For the skin:
- Promotes younger looking skin by improving elasticity and moisture level
- Improves the sign of deep wrinkles
- Improves skin suppleness
For your bones:
- Increases bone and mineral density
- Increases bone size
- In time, less brittle bones
For your hair:
- Improves hair growth
- Strengthens hair
Helps with joint pain:
- Helps maintain the integrity of your cartilage
- Helps improve symptoms of osteoarthritis and reduce joint pain overall
- Helps with muscle growth, muscle strength and muscle mass
- Helps with fuel with your workout because it contains amino acids
What are easy ways to add collagen?
After you pick your favorite collagen protein powder, here’s how you can add it into your diet.
Remember, collagen is water-soluble so it doesn’t gel or firm up. It just blends right in:
Add it to your coffee
Coffee or tea is one of the easiest ways to add collagen into your daily routine. It dissolves easily and is virtually tasteless. Use a personal Nutribullet blender and blend your collagen with the coffee and then pour it into a glass over ice.
Add it to your oatmeal
If you’re an oatmeal fan, it’s really quick to add collagen peptides into your cooked oatmeal. All you have to do is make your favorite oatmeal and just stir it in at the end.
Add it to your smoothie or protein drink
Add a scoop of collagen to any smoothie for the added benefit.
I usually add it to one scoop with a scoop of protein powder, a half cup of unsweetened vanilla almond milk, 1 cup of water, 1 serving of PB2 powder, 50 grams of banana and ice.
Looking for a smoothie recipe? Try this Blueberry Banana Recovery Smoothie. You can add a scoop of collagen to the recipe.
You can purchase it in most grocery stores. It comes in soup form or you can order bone broth powder online.
You also can make your own.
Do collagen pills work?
If the powder is not your thing, you can easily switch to the pills. They do the same thing as the powder.
One of the major differences between the two is the dose per serving.
For example, a scoop of one Neocell contains 20 grams of collagen peptides in comparison to the brand’s collagen capsules which contain only 5 grams of collagen peptides per dose, which is six capsules.
I made the switch to the pills and am pleased with it. I usually split the dose up into three pills in the morning and three later in the day. Even though the powder is unflavored, it had a slight smell to me so every time I put a glass up to drink it I would almost have to hold my breath.
Do you use or have you ever tried collagen peptides (animal-based or plant-based)?