Collagen 101

Photo Credit: Teddie Taylor (teddietaylor.com)

For the last decade, I’ve added collagen to my diet largely for its potential benefit for joints, tendons and ligaments, to help offset the wear and tear from decades of running and exercise. As a side benefit, I’ve noticed a healthier gut as well as hair, skin and nails.

When I’ve recommended adding a collagen supplement to clients, one of the big questions I often get is, “what do I do with it?” and the occasionally indignant “you said it was tasteless; I added it to water and it is definitely not tasteless.”

If you’re thinking of adding it to your diet, her is what I’ve learned over the years.

Photo Credit: Teddie Taylor (teddietaylor.com)

THE BENEFITS

Collagen is protein that is plentiful in our own skin, cartilage, ligaments and tendons. It’s also found in these same areas of meat, fish and poultry – not the parts that many of us typically eat in the United States – so supplementing with collagen powder is often the most efficient way to incorporate more into our diets. For maximum benefit, aim for at least 10 grams of collagen daily; reputable brands include Vital Proteins and Great Lakes Collagen.

Collagen powder – often labeled as collagen hydrolysate or collagen peptides – mixes and dissolves easily, making it a cinch to incorporate into food and drink like coffee, protein shakes and smoothies.

Photo Credit: Teddie Taylor (teddietaylor.com)

WHAT TO DO WITH IT

OK, so while collagen peptides do dissolve easily in most non-carbonated liquids, and for the most part, they’re relatively neutral and won’t significantly impact the flavor of a smoothie or iced coffee, trying to hide it in plain old water may be pushing it a bit.

But going back to that question of what to do with it: The easiest and most common ways to incorporate collagen are in the ways mentioned above, in smoothies, protein shakes and hot or iced coffee.

We can use collagen in many of the same ways we would use a plain, unflavored protein powder – think better-for-you muffins and cookies, homemade protein bars, or overnight oats or try one of my favorite recipes, Salted Caramel Pumpkin Spice Collagen Balls.

Want to try some recipes yourself? I’ve shared some of my favorites on NOLA.com.