5 Ways Collagen Can Improve Your Health
Collagen is the most abundant protein in the body and is a crucial component of our connective tissues, cartilage, bone and skin.
Likewise with animals. Those tougher ‘parts’ that we often throw out or cut off – gristle, ends of bones, tendons and skin – contain the most abundant sources of dietary collagen. Which leads us to ask, if collagen is such an important protein why is it not a main component of our diets?
Our ancestors did consume these tougher parts of the animal as part of their traditional diets as they made use of the entire animal, not just the choice cuts of beef or boneless, skinless chicken breasts like we often do today. We’ve also grown to prefer the taste of cooked meat over raw meat and bones which again, means less total collagen in our diets. But don’t worry, you don’t have to eat raw meat and bones to get collagen because there are plenty of ways to get more in your diet (and it’s super easy. Anyone can do it).
So what is collagen?
Let’s get our science on for a minute. Bear with me, this isn’t college-level science, it’s kitchen table science and its good stuff you’ll want to know so you can impress your friends at cocktail parties. Okay, maybe not that second part but it is good to know how a simple ingredient can improve your health from head to toe.
Collagen is essentially the glue that holds us together. When we boil down the cartilage, tendons, ligaments, skin and bones of animals we make gelatin which we can then consume to make our own body parts. Put simply, gelatin is the cooked form of collagen and contains the same beneficial amino acids as the whole source of collagen (i.e. cartilage, tendons, ligaments, skin and bone). When your bone broth or pan juices from a roast or whole chicken gel in the pan after cooling, that’s the magic of gelatin you’re seeing.
Another cooked form of collagen is collagen peptides which is slightly different from gelatin in that it doesn’t gel, or thicken, when cooled. This hydrolyzed (aka broken down or pre-digested) form of collagen is processed so that the proteins are broken down into smaller pieces that retain all of the amino acid building blocks but prevents it from gelling when added to liquids. This form of collagen is easily digested, contains all of the health benefits of gelatin and its one of the most convenient ways to add collagen to your diet everyday.
Our go-to for collagen peptides is the Vital Proteins brand because it easily mixes into hot and cold foods and beverages, is flavorless and provides 9 grams of easily digested protein in a heaping tablespoon. These collagen peptides are sourced from grass-fed and pastured raised bovine hide so all you have to do is mix and drink. No need to chew and chew on rawhide to get all the great benefits of collagen. Keep reading for why you need more collagen and how to get it.
5 reasons you need collagen:
As you probably already know, we love our Vital Proteins collagen peptides. We use them religiously in our coffee and smoothies and recommend them to our clients as well. The short chain amino acids found in collagen peptides are easy to digest, highly-bioavailable (meaning your body can make full use of them) and they’re also a rich source of important amino acids such as glycine, proline, and glutamine to name a few – which are necessary for detoxification, immune function, healthy digestion, bone and joint health, skin health and tissue repair.
As we age, our bodies lose their ability to produce collagen which makes it even more important to get enough from our diet to help combat the signs of aging like osteoporosis, digestive troubles, arthritis, thinning skin and even wrinkles!
- Improves joint and bone health: Cartilage is found throughout the body in your joints, esophagus, ears and nose. The cartilage in your joints, which protect your bones from rubbing against one another, is an amazing network of collagenous fibers, water, proteoglycans (proteins bound to sugar molecules that attract water), fat, albumin (a slippery egg-white substance), minerals and hyaluronic acid. Your joints can produce their own collagen with proper hydration and nutrition, however, as you age your ability to produce the collagen essential for supple and resilient cartilage decreases and thus increases the likelihood of developing osteoarthritis or pain caused by bone rubbing on bone. Supplementing your diet with collagen peptides or gelatin is an easy way to support joint health by providing your body with the collagen it needs to build and maintain cartilage in the your joints. Collagen also contributes to bone health by supporting increases in bone and mineral density and lessening the incidence of brittle bones.
- Builds and maintains a healthy gut barrier and supports good digestion: Glutamine and glycine, two amino acids abundant in gelatin and collagen peptides, are essential for healthy digestion. Glutamine is the preferred fuel for cellular reproduction in the gut and supports the healing and growth of new cells and the tissue that makes up your intestinal tract. Glycine contributes to the production of bile salts (to help you digest fat) and adequate gastric acid secretion in the stomach which is another vital function that decreases as you age. For other ways to improve your digestion naturally and why more stomach acid is actually a good thing, see this post.
- Supports skin health and growth of hair and nails: Collagen is an essential building block for the the largest organ of your body, the skin. Its major role is cohesion, structure, elasticity and regeneration. As we age, collagen production decreases causing wrinkles and thinning skin that’s more prone to skin tears and cuts. Supplementing with collagen peptides daily can improve the appearance of micro-lines, improve skin hydration, lessen the appearance of deep wrinkles and improve the overall appearance and suppleness of your skin. Collagen also supports the growth of hair and nails, making both thicker and stronger.
- Strengthens the immune system: Glutamine is a key amino acid for a healthy and strong immune system because of its involvement in several immune functions. When your body is under physical and emotional stress its ability to manufacture glutamine on its own is greatly diminished and, you guessed it, that’s precisely when you get sick! Glutamine also speeds healing following injury, stress, infection, surgery, burns and most major illnesses thanks to its involvement in both cellular turnover and repair and stimulation of immune cells.
- Detoxification: Last, but not least, the glutamine and glycine found in collagen are important for liver health and support of your body’s natural detoxification processes. Your body naturally detoxifies itself of toxins but needs all the help it can get considering just how many chemicals you come in contact with every day through food, water, air and products you apply to your skin. Both glutamine and glycine are necessary for the production of glutathione, the master antioxidant, that’s required by the liver to do its job properly.
Bottom Line: Collagen peptides keep you looking and feeling young and they’re easy to add to your daily routine.
3 ways to add collagen to your diet:
- Make a bone broth: Slow-simmering bones and water with a splash of apple cider vinegar or wine extracts the collagen leaving you with a delicious, versatile and healing traditional food. Bone broth can be utilized in many ways such as in a soup or a pan sauce like gravy. For extra gut healing stir a tablespoon of collagen peptides into your hot cup of broth before sipping and enjoying. Learn how to make bone broth at home using this easy slow-cooker recipe or this recipe using the Instant Pot.
- Stir Vital Proteins collagen peptides into your morning coffee, tea or beverage of choice: Not a coffee or tea drinker? Add a scoop (roughly 2 1/2 Tablespoons) of these flavorless peptides to your next smoothie or green juice or just mix it with water and toss it back in the morning for a boost of collagen. Collagen peptides can also be stirred into yogurt, applesauce or oatmeal without gelling or changing the flavor of the food – a great way to get added protein and nutrition into your little ones and unsuspecting husbands.
- Enjoy homemade treats and desserts made with gelatin: Vital Proteins also makes a flavorless gelatin made from grass-fed, pasture-raised beef that’s perfect for making homemade ‘gummy’ treats at home using real fruit and natural sweeteners. It’s also my go-to thickener when making homemade ice cream like this Dairy-free Vanilla Bean Ice Cream or these naturally-sweetened homemade marshmallows and S’mores.
How much collagen do you need?
If you’re eating a whole food diet and are in good health and physical condition, 1 scoop (2 – 2 1/2 Tablespoons) is a good starting point. If you’re sick, stressed, have higher than average protein needs, have recently undergone surgery, are recovering from childbirth or have a leaky gut or celiac disease you may want to increase your daily intake to 2 scoops. If you’re unsure where to start, a Registered Dietitian Nutritionist or other qualified health care provider can help you determine the amount that’s appropriate for you.
Where to buy Vital Proteins Collagen Peptides and Gelatin
You can purchase your collagen peptides and gelatin directly from Vital Proteins and receive free shipping on all orders to the U.S.
Vital Proteins Pasture-Raised Collagen Peptides
(Collagen Peptides will not gelatanize – perfect for stirring or blending into drinks)
Vital Proteins Pasture-Raised Beef Gelatin
(Beef Gelatin will gelatinize/thicken – perfect for homemade gummys, marshmallows or ice cream
And we can’t forget! Here’s 3 delicious ways to get the benefits of collagen



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Are you a collagen newbie or pro? If you’re a pro, we’d love to hear how you use yours in the comments below!
This post may contain affiliate links which won’t change your price but will share some commission.
Becky Przy says
I love using Collagen. I started using about 2 months ago (after reading about it on your blog). I have noticed a huge difference in my hair!
I stir it into my coffee in the morning. At night, I put it in my “golden milk”
Jessica Beacom says
Collagen for the win! Thanks for sharing, Becky! Hope you loved this post and the new recipes featuring Vital Proteins. Good luck on the drawing!!
Christina Miller says
I haven’t had the chance to use collagen yet, but I know how I will! I’ll add it to smoothies, and make healthy treats with it. It will go in all the things! My hair and skin need it!
Jessica Beacom says
Yes! In all the things for sure. I love that it’s flavorless and mixes into food and beverages so easily. Good luck on the contest!!
Jen M says
I haven’t tried it yet but I would love to add it in my smoothies! Great giveaway, thanks!!
Jessica Beacom says
We’ve got our fingers crossed for you, Jen! You’d love this stuff!
Melissa Haugh says
I’ve always wanted to try collagen. Its been on my list of things go try so hoping this will be my chance! I can always use some more protein in my life!!
Stacie Hassing says
Hi Melissa! Awesome – definitely recommend giving it a try. And yes, maybe you will be one of the lucky winners! woot woot!
Jillian Warwick says
I love collagen, use it daily, and recommend it to all of my clients!!
Jessica Beacom says
Yeah! Us, too! It’s so easy to use and the benefits are amazing.
Robyn says
I’m definitely a collagen and gelatin newbie. I was diagnosed with Lyme’s Disease in 2012 after suffering from debilitating muscle pain, fatigue, brain fog, and joint pain. By then it had been in my body for so long irreparable damage had been done. I now suffer from arthritis in both knees, my hip, shoulder, and wrists. I still experience extreme fatigue and brain fog. I’ve been wanting to make a change in my diet and exercise habits for a long time, but I just don’t have the energy. I’m hoping to make small, incremental changes to move towards great health. By being sedentary, I’ve gained a lot of weight, so that only makes me hurt more physically and emotionally. It’s an awful cycle I’m ready to break. I’ve heard that collagen and gelatin are good for the joints, and I would love to give them a try! Thanks for this contest!
Jessica Beacom says
Hi Robyn,
I’m so sorry to hear that you’re suffering from the debilitating effects of Lyme’s. Making small changes that you can sustain can help you move toward better health and collagen and bone broth is a good place to start. Wishing you well on your health journey!
Janet T says
I like to add collagen to my morning coffee along with some coconut butter.
Jessica Beacom says
Now that sounds delicious – sounds a lot like our our Gut-healing Cinnamon Coconut Latte!
Trish says
Thank you for this informative article! I have been hearing more and more about bone broth. I have ulcerative colitis and it has been suggested that I add this to my diet. Love that there is an option to simply add it to a smoothie or tea! Crossing my fingers that I am one of the lucky ones! ☺️
Jessica Beacom says
Thanks, Trish!
Bone broth and collagen would be excellent additions to your diet with your UC. We’ll cross our fingers too!
Christine says
I love collagen and have benefited from it for years. Therefore, I’d consider myself a collagen pro!
Jessica Beacom says
Yeah for being a collagen pro! Thanks for entering the giveaway!
Sharon Gilbert says
I am new to this collagen. Thank you for all the information
Stacie Hassing says
Awesome! So many benefits. Let us know if you have any questions!
Torrie says
Bone broth is my favorite way to start off the morning and a great way to get in your collagen. Who doesn’t want something warm and soothing to begin their day??
Stacie Hassing says
Right?! Love hearing this! We too love our bone broth and the benefits that come with drinking it! Thanks for sharing!
Wendy meierhofer says
I have been using gelatin lakes kosher beef gelatin for about 6 months in my smoothies. I would love to try this grass-fed collagen! Thanks for the great articles!
Stacie Hassing says
Sounds like my kind of a smoothie 🙂 You’re so welcome!
Lisa says
I’m a total newbie to this and so I was wondering are these things safe to eat when pregnant?
Stacie Hassing says
Hey Lisa! Great questions. I definitely recommend collagen during pregnancy. Here’s what Vital Proteins has to say – “Getting enough collagen while pregnant is critical because it provides essential proteins that our bodies utilize daily and that promote optimal health for a growing baby. Collagen helps to build and repair our bones, joint surfaces, skin, teeth, eyes, arteries, intervertebral disks, and much more. Collagen is needed to ensure a strong body and to help you to continually heal. Although, we always recommend speaking with your physician regarding your specific health needs while pregnant and nursing.”
Brooke - Native Gypsies says
Great article!! I like using this when I don’t have broth ready to go, and there’s barely any taste or texture (which is helpful so I don’t gag it back up! haha)!
Jessica Beacom says
Thanks, Brooke!
I agree, collagen makes a great stand-in for those broth-less days or when you just don’t want broth. Because even the most die hard “brothers” sometimes need a little break.
Olivia says
I use collagen powder in my bone broth every night!
Stacie Hassing says
Perfect!! 🙂
Sofi says
I love the gelatin, but have not tried the collagen. I’d love to try it!
Stacie Hassing says
Hi Sofi! Awesome. Both are great but collagen you can add to so much more because it doesn’t gelatinize or thicken. If you give it a try let us know how you like it!
Amanda says
I just started putting it in my tea the past couple of weeks. I’m excited to try the coconut cinnamon latte!!
Stacie Hassing says
Adding it to your tea is perfect! But yes, you’ll have to give the coconut cinnamon latte and try and let us know how ya like it! Enjoy 🙂
Theresa says
I use collagen every day! at first I was putting it in my coffee, but now I love to put it in smoothies. I also used to drink it with a shot of ACV! I began using it to help with IBS and hormonal imbalance. Since using collagen for the past 6 months, my nails are stronger, my hair is thicker, my gut is relatively good, and people comment that I haven’t aged in the past 10 years. Stuff is amazing!!
Stacie Hassing says
Wow! That’s incredible. So many positives you’ve experienced! I too first added collagen to help with gut and hormonal health and it sure made a difference. I also couldn’t believe how fast my hair started growing. I agree..stuff is so amazing! Cheers to never aging! 🙂
Theresa says
Oh I forgot, I’d LOVE to try the gelatin. I see all these recipes for gummies…I want to get in on that gummie game!
Stacie Hassing says
Yes-the gummies! Jessica has a recipe she’ll be posting right here on our blog soon 🙂 We love gummies too!
Sondra Olawsky says
I’ve always wanted to try making my own gummies but I’ve never found a high quality collagen at my local stores.
Stacie Hassing says
Awesome Sondra!! You’ll definitely have to give Vital Proteins a try – very good quality!
Cindy says
I really believe I would benefit from these products. Thank you for a great, informative article!
Stacie Hassing says
You’re so welcome! 🙂
Demi Landstedt says
Vital Proteins Collagen Peptides add a wee bit of creamy goodness into whatever I add it into. Stirs in beautifully into any beverage adding a touch of creamy goodness and a great nutrient kick to a chia pudding! I would love to try adding the gelatin into my homemade coconut milk ice cream!
Stacie Hassing says
I also love the creaminess that collagen peptides adds to smoothies, latte’s, etc. I’m actually making chia pudding today and plan to add a blend of collagen and gelatin to it. Yay!
Raegan says
I LOVE my vital proteins! I have been using them for about a year, and I can tell a big difference in my overall wellbeing. I espcially like using it as a protein powder because I trust the source and it’s natural.. unlike other products in the popular protein powder fad.
Stacie Hassing says
Hi Raegan! I’m with ya – vital proteins is good quality and it’s nice knowing exactly where it comes from. No sketchy ingredients either! So happy to hear you’ve noticed a big difference in your wellbeing!
Heather says
I’ve never tried collagen but I’m getting to “that age” where I think it could really be an asset to my skin. I’ve been considering trying it but wasn’t sure if it had any flavor, but you’ve answered that. 🙂
Stacie Hassing says
Excited for you to give it a try! It will be a great addition to your diet. Perfect for anti-aging and keeping the skin healthy, smooth, and youthful!
Leslie says
Would definitely love to add this to my daily routine. I’m a heavy water drinker and would simply add it to a glass each day.
Jessica Beacom says
Great idea, Leslie!
Jordan D. says
I haven’t tried it yet, but this would be awesome to add to smoothies or protein pudding!
Jessica Beacom says
Pudding is a great idea!
Elaine says
I’ve been adding collagen to my coffee for a few months. I can’t say I notice a big difference, but maybe I’m not using enough… Especially since I’ve had 2 surgeries this year! (That’s unusual for me. I rarely even get a cold!) I’ve been a little bored with my customary coffee lately, so I’m looking forward to trying your latte recipe. 🙂
Jessica Beacom says
Hi Elaine,
I’m sorry to hear you’ve had 2 surgeries this year and haven’t noticed much differ after adding collagen. It could be that you need to increase your intake (which is customary following illness, surgery, stressful events, etc) or perhaps you’re lacking on other vitamins and minerals (especially vitamin C and B vitamins). Working with an RD or other healthcare provider can help you better determine where the nutrition gaps might still exist.
Kristen says
This would be considered a dairy free product? Correct?
Stacie Hassing says
Yes, that is correct! It is a dairy-free product.
Brittany says
This is great information to know. Glad you ladies wrote more about this. Thanks!
Jessica Beacom says
Thanks, Brittany! Glad you found it helpful.
Tammy says
I have been using the marine collagen for a few months now and have noticed a big difference in my eyelashes, hair and nails. But wondering if the beef is a better choice for some reason. I notice that several people I follow on IG use the beef. Thoughts?
Jessica Beacom says
Hi Tammy,
I use both interchangeably and haven’t noticed that one is superior to the other. I will say that the beef collagen is slightly less expensive than the marine collagen so that may be why you’re seeing it more often on IG.
Carissa Murillo says
Just curious if this was a sponsored post.
Jessica Beacom says
Hi Carissa,
This was not a sponsored post. It does, however, contain affiliate links which we’ve disclosed at the bottom of the post. We wrote this post as a way to answer questions we frequently get about collagen and since our go-to brand that we use (and promote/share) is Vital Proteins, we chose to highlight the features of their products. Hope that helps!
Krista Hawk says
Can you take too much collagen?!?
Stacie Hassing says
Too much of a good thing is always something to consider. I would recommend up to 2-3 scoops per day.
Janine Terrazas says
I just learned about adding collagen to your diet from your blog (I’m way behind, I know). You guys have recommended a couple different Collagen Peptides in your posts, both Vital Proteins and Primal Kitchen. I’ve also seen cheaper ones (Amandean), but I know sometimes you get what you pay for. I was wondering which you prefer and why. Also, is the protein actual added protein in the diet, or is it not considered a whole protein? Thanks so much!
Stacie Hassing says
We like both Vital Proteins and Primal Kitchen – they’re very similar. However we do have a 10% off coupon code for Primal Kitchen so we do recommend that one more often simply because we can offer a discount. The code is REALFOODRDS
I’m not sure what you’re asking about the collagen being a whole protein. I think variety any protein sources is always a good thing as they contain different amino acids. Adding collagen to a well diverse diet will provide beneficial nutrients that are not found in other sources of protein (chicken, eggs, beans, etc.).
Janine Terrazas says
Thank you for the quick reply! The reason I asked about the protein is that I read somewhere that collagen peptides are not considered a whole protein, but I wasn’t sure what that meant. Thanks again! Looking forward to trying some of your great recipes!