Collagen – yes, it’s worth it
By my mid 20s, my joints were a joke.
After years of running on concrete and not taking care of my body, I struggled to do hikes that were longer than two or three miles due to my aching and stiff knees.
It was beyond frustrating to be a twenty-something with knees that couldn't keep up with the rest of my body.
Plus, my gut health was a mess after living off sugar and not taking care of myself in my late teens and early 20s.
After hearing the word “collagen” come up repeatedly in various health professional appointments, I finally listened.
I’d struggled with the concept at first because I was a vegetarian in high school and still have phases where I don’t consume meat or dairy – that’s just where my tastebuds (and my values) tend to lead me.
So when a doc suggested collagen, my mind instantly went…
Ugh, wait, you want me to eat powdered beef? HARD NO.
But, thankfully, I went down the collagen powder vortex – and never looked back.
And guess what? My gut health has improved (thanks to collagen and other lifestyle and diet changes) and my joints feel part kangaroo – I’ll happily hike six miles or more without a second thought.
Here’s some more info on what collagen is, how it’s helped me and how I make it NOT taste like beef.
What is collagen
Collagen is a protein that is naturally produced by the body, but declines with age (hello wrinkles and sagging skin). It’s an integral part of our muscles, bones, joints, skin and digestive system.
Benefits of collagen
Based on my research* here are a few of the main reasons collagen is our friend:
Skin and hair health – Improves skin moisture, smoothness, elasticity and even reduces the appearance of fine lines, wrinkles, cellulite and stretch marks. It also helps with the texture and strength of hair and nails.
Joints – Helps them move more easily, reduces pain, stiffness, improves mobility and can help with osteoarthritis. (I’m living proof of this one!)
Gut health – Can help with reducing inflammation and symptoms around IBS, leaky gut, acid reflux and more.
Muscles and performance – Collagen is a vital part of our muscle makeup, but muscle mass decreases with age. Supplementing with collagen supplements can help increase muscle mass and improve the performance of our tendons. (And more muscle = better metabolism!)
Sleep – It helps produce serotonin, the buddy of the sleep hormone melatonin.
Cardiovascular health – Studies have shown that collagen can help reduce artery stiffness, lower blood pressure and provide support and structure to the blood vessels.
How I consume collagen
I’ve never been a fan of the taste of beef, but thankfully most collagen powders I’ve tried don’t have a strong beef flavor. I’ve also started using marine collagen, which seems to have even less flavor.
Here are my favorite ways to get my daily dose:
Smoothies – There are some flavored and unflavored collagen varieties out there that easily mix in a blender or shaker bottle, or can be combined with fruits, greens or other smoothie favorites. (See my blog on how to build a solid smoothie.) Collagen also adds a nice thickening effect and dissolves way easier than protein powders – so no chalky, clumpy issues.
Hot drinks/lattes – Sometimes I’ll add a small scoop to my morning matcha, or make a hot chocolate or golden milk with other healing spics like turmeric, ginger, cardamon and a dash of honey.
Oatmeal – Yep, stir that stuff right in the hot water or milk before you add oats and watch it dissolve away.
Baking – Can easily sneak it in baked good recipes. (Rachaelsgoodeats.com has some excellent treats with a collagen boost!)
Bone broth as a base for soups – I haven’t totally jumped on the “sip bone broth” wagon yet, but I do use it as a base for soups. (Make sure you look for high quality bone broth, not just “beef broth” – it needs to be made from soaking the bones.)
Collagen products
Collagen comes in powder form, pill form and through bone broth. Below are the powders and bone broths I’ve tried and continue to buy regularly.
I also prefer to consume grass fed and pasture raised products for the environment and my health. Side note – collagen has to come from an animal source, you cannot get it from plants, unfortunately.
Collagen powders
When choosing collagen powders, I look for ones that have been hydrolyzed to help with absorption (such as hydrolyzed collagen, collagen hydrolysate and collagen peptides). Bonus – these kinds of powders are all easily dissolved in hot or cold water.
Great Lakes – My first collagen product ever was their beef collagen, but I’ve also tried their marine collagen too. Practically tasteless, but I still wouldn’t drink it in straight water.
Primal Kitchen – Great vanilla and chocolate flavors (my husband loves to add them to his coffee with a dash of milk for a latte.)
Vital Proteins – I’m also a fan of their chocolate berry and vanilla flavors. They also make beauty collagens that are more fruity and ready to mix just into water, but I haven’t tried those yet. (Jennifer Aniston reps this brand – so fancy.)
Natural Force Marine Collagen – I’ve been moving more towards marine collagen these days and prefer this brand to Great Lakes. Talk about zero taste!
Thrive Market – I sometimes make an afternoon golden milk latte with a scoop of their F.A.E. label Marine Collagen Beauty Supplement in the golden milk flavor.
Kelly Leveque – I haven’t tried hers yet, but I’ve been wanting to. She has extremely high standards that I respect and I know she’d make a solid product.
Bone broth
There are numerous other bone broth brands, but these are the only two I’ve tried and continue to buy so far. I’m sure there are other great options.
Kettle and Fire – The turmeric ginger chicken bone broth is a great base for curries!
Bonafide – Located in the freezer section of grocery stores, which also keeps it extra fresh, and is also a great base for soups or stews. (Or be brave and drink it straight on a cold day.)
Thank you, collagen
I’m forever grateful to my former self for finally consuming collagen. It’s literally changed my nails, skin, gut health, joints and more. And I bet my 80-year-old self will be hopping around with glee that I made it a part of my life when I did.
What do you think, are you going to give collagen a try? Or are you already a fan? Leave a comment below on your experience with collagen definitely share any favorite recipes or brands!
*Some websites that helped me pull together this post (I’m not a health professional) that are also a great read if you’re looking for more detailed info on collagen:
https://rachaelsgoodeats.com/collagen-peptides-what-are-they/
https://draxe.com/nutrition/what-is-collagen/
https://www.marksdailyapple.com/definitive-guide-to-collagen-peptides-protein