Collagen supplements are very popular and you may be wondering how to take collagen for the best results possible. Taking collagen is easy to implement into your daily routine to improve the health of your hair, skin, and nails, as well as to boost your overall health.
***Disclosure -The links in this post may contain affiliate links and I may receive a small commission if you make a purchase after clicking on a link.***
What Are Collagen Supplements?
Collagen is the protein that is most abundant in your body. It is the number one component of the connective tissues in many of your body parts, including muscles, ligaments, tendons, and skin. It has many essential functions, including improving the strength of your bones and skin structure.
There are 28 types of collagen, with the following being the most common:
Type I: This is found in all connective tissue and is the most common.
Type II: This is found in intervertebral discs and joints.
Type III: This is the main component of reticular fibers, present in your blood vessels and skin.
Type IV: This a component of your inner ear, eye lens, and kidneys.
Collagen supplements are mostly available in powder form, however you can also find them in capsule and liquid form. Most collagen supplements are hydrolyzed to make it easier for the body to absorb.
What Is Collagen Powder Made Of?
Collagen powder is a man-made formula from animal skin, bone, and connective tissue, as well as other animal by-products. Collagen powder can be found as collagen protein or collagen peptides.
Collagen supplements can be made from bovine, marine life, and chicken. Make sure to check the labels for possible allergies and avoid marine collagen if you are pregnant.
Collagen protein is like gelatin. It is made by cooking, drying and processing collagen into a powder. It is mixed with cold liquids and often used in soups and broths as a thickening agent. Collagen protein takes more time to digest compared to collagen peptides.
Collagen peptides have amino acids that are broken down during processing so they are easily digestible and won’t create a gel when added to liquid. This makes them great to add to cold or hot drinks and to bake with, without diminishing the nutritional value or compromising the consistency.
Why Take Collagen Powder?
There are many benefits to taking collagen supplements including:
- Improves skin health
- Relief of joint pain
- Prevention of bone loss
- Boosts muscle mass
- Promotes heart health
- Improved health of skin and nails
- Improves gut health
- May promote weight loss
How Much Collagen To Take A Day?
There is no recommended daily allowance (RDA) for collagen supplements from health organisations at this time as it is a relatively new supplement. There are however an increasing amount of clinical studies that point to effective dosages that are based on outcomes.
In order to know how much collagen powder to take a day make sure to take note of the grams of collagen per serving on the label of the collagen supplement you are taking. Not all supplements offer the same dose.
It is also important to note that collagen supplements are not a complete protein so you will need to ensure that you are also taking in other protein sources every day.
To achieve the optimal benefits from collagen powder aim for getting in 2.5g to 20g of collagen powder into your daily diet.
How Long Does It Take For Collagen Supplements To Work?
It can take anywhere from three to six months of taking collagen supplements regularly to see an improvement in nails, skin, hair, joint and muscle health. Results are varied across clinical studies. Results will also vary depending on factors such as age, overall health, and nutritional status.
How To Take Collagen
What To Take With Collagen For Absorption
Taking collagen with Vitamin C is the best way to ensure optimal absorption. Vitamin C is needed for the maintenance and synthesis of collagen. Since it has an active role when it comes to collagen synthesis it assists to produce collagen. Vitamin C also acts as type of glue to bind collagen fibers.
Taking Vitamin C and collagen supplements together will boost skin health even more than taking each supplement on its own.
For these reasons adding Vitamin C when consuming collagen is a great idea.
How To Take Collagen Powder
While you can take collagen in capsule and liquid form, the most versatile way to consume collagen supplements is collagen powder. Collagen powder can easily be mixed into drinks, yoghurts, and smoothies, as well as used to bake with, making it a super easy supplement to include in your your daily diet.
Try to find an unflavoured collagen powder that has a mild taste so that it does not spoil the taste of the drink or food that you are adding it to.
Best Ways To Take Collagen
There are many easy ways to take collagen to get the best benefits from it. I highly recommend you read my Beauty Greens Collagen Superfoods Powder Review – it is a fantastic superfood powder that includes collagen.
Here are the best ways to take collagen:
This green smoothie is not only includes superfoods to boost your energy and health, it is also high in Vitamin C, protein, and antioxidants. Add the following items to your morning smoothie for a brilliant start to your morning:
- Kiwi fruit
- Peanut butter (or any other nut butter)
- Almond milk
- Flax seeds
- Collagen Powder
You can freeze the vegetables and fruit ahead of time to make it quicker to prepare plus it makes for a cold and refreshing smoothie, alternatively add some ice to your smoothie to make it cold.
You can add your collagen powder to any smoothie, but this green smoothie is tops.
Oats is a fantastic source of fiber and a great way to start your day, make up your oat bowl and add the following fantastic ingredients:
- Strawberries, blueberries, and/ or bananas
- Seeds – sesame, flax, or pumpkin seeds are great
- Peanut butter
- Collagen Powder
Yoghurt is a great source of protein and excellent for your gut health. You can add the collagen powder to any flavoured yoghurt and add some fruit for Vitamin C. If you are looking for a healthier option go for plain yoghurt and add in:
- Fruit of your choice – strawberries, blueberries, kiwis, and bananas are great choices for Vitamin C
- Seeds of your choice
- Collagen powder
If you are looking for a quick fix for collagen without making a meal simply stir your collagen powder into a glass of orange juice every day to take advantage of the Vitamin C. You can also add your collagen powder to any drink including your coffee.
Collagen is a fantastic supplement for beauty from the inside out, as well as for improving bone strength, losing weight, recovery after exercise, and decreasing joint pain. Make sure to start including it in your daily diet as soon as possible.