How to Use Collagen Powder

Last Updated: October 15, 2022 References

Collagen is a complex protein that promotes skin health and is said to help with weight loss. Collagen is often found in skincare products to help support skin health and reduce wrinkles. However, collagen powder is available as a nutritional supplement that you can add to drinks, meals, and desserts. If you want to add collagen to your diet, consume 1-2 tablespoons of collagen powder a day.^{[1]
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Research source}Simply mix the powder in with your ingredients, and enjoy the effortless health benefits!

Method 1

Method 1 of 4:

Choosing to Use Collagen

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Add collagen powder to your diet if you want to increase protein intake. Collagen powder is popular among Paleo and ketogenic diets because of its high protein content. Using collagen powder is an easy way to add this vital nutrient to your daily meals.^{[2]
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- This is a great idea if you work out or play sports, as the protein in collagen helps build and restore muscles.^{[3]
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  Expert Source
  
  Adrienne Youdim, MD
  Board Certified Internist
  Expert Interview. 11 September 2020.}
- It's easy to find collagen for purchase online. Some great brands include Organixx, Earth Echo, AnnieMak, and Skinny Fit.
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Give collagen a try if you want to reduce cravings and lose weight. Collagen powder is said to reduce cravings, especially for sweet foods. Protein helps regulate blood sugar level, and sugar cravings are often caused from blood sugar fluctuations. By using collagen powder, you may be able to balance your cravings and kick them to the curb.^{[4]
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- This over time can help you lose weight, if paired with healthy eating and regular exercise.
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Supplement with collagen if you want to reduce joint inflammation. In general, collagen powder may help reduce inflammation in joints across the body. The added nutrients help promote bone health. Consider using collagen powder if you suffer from widespread joint pain or osteoarthritis.^{[5]
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Expert Source

Adrienne Youdim, MD
Board Certified Internist
Expert Interview. 11 September 2020.}
- For instance, this can help athletes with sore, achy bones.
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Try using collagen to improve overall skin health. While using skincare products with collagen helps target particular areas, adding collagen powder to your diet can help hydrate the skin overall. Using collagen powder can also help your skin produce collagen naturally, which decreases wrinkles.^{[6]
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- Collagen can be helpful for enhancing the elasticity of your skin.^{[7]
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  Expert Source
  
  Adrienne Youdim, MD
  Board Certified Internist
  Expert Interview. 11 September 2020.}
- Results may take up to 8 weeks.
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Choose to use either collagen protein or collagen peptides. There are 2 different types of collagen powder, though both are very rewarding. Collagen peptides work great for skin, bone, and digestive health. Collagen powder is most effective for gut health and improving sleep quality. As a whole, collagen peptides is easiest to digest and retain the nutrients.
- Use collagen protein if you want a gelatin substitute. The gel-like consistency of collagen protein works great when cooking in breakfast and desserts.
- Go with collagen peptides if mixing with cold liquids. Collagen peptides work well to make things like smoothies and soups.

Method 2

Method 2 of 4:

Making Beverages with Collagen Powder

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Mix collagen powder into your coffee for a boost of protein. If you want a nutritious boost first thing in the morning, add 1/2-1 tbsp (7.4-14.8 g) of collagen powder to your coffee, along with cream and/or sugar if you prefer. This is an easy way to get some protein early in the morning, which may help jumpstart your metabolism.
- If you add any more than 1 tbsp (14.8 g) into your coffee, it may become a weird consistency.
- Try to get another 1 tbsp (14.8 g) of collagen powder in another meal throughout your day, if possible.
2
Use collagen powder in smoothies for a protein-rich addition. You can simply scoop 1-2 (14.8-29.6 g) tbsp of collagen powder into your favorite smoothie ingredients. Add this before you blend it up, and use the “smoothie” feature on your blender to mix everything thoroughly.^{[8]
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- For instance, you can combine 8 oz of almond milk, 1/2 cup of ice, 1 ripe banana, 1 tbsp (14.8 mL) of honey, 1/2 of an avocado, and 1 tbsp (14.8 g) of collagen powder. Blend all of the ingredients for about 30-60 seconds until it is smooth. Then, serve it in a cup or glass.
3
Create a strawberry lemonade with collagen powder for a healthy drink. Combine 3 chopped strawberries, 1/2 of a chopped cucumber, and 1 sliced lemon in 2 jars or glasses. Then, muddle them all together to blend the fruit and cucumber. Add about 2 cups of water and honey to taste. Mix about 1/2-1 tbsp (7.4-14.8 g) of collagen powder of collagen powder, and try to consume a little more throughout the day if you can.^{[9]
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- You can use more or less collagen powder, based on your desired consistency. It may thicken up if you use a good bit.

Method 3

Method 3 of 4:

Cooking with Collagen Powder

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Use collagen to make breakfast cups for a healthy addition. Combine 12-13 eggs, 1/2 cup (118.3 g) of unflavored collagen peptides, 1/2 cup (118.3 g) of grated cheddar cheese (optional) in a bowl. Beat the eggs into the mixture, and locate a muffin tray. Fill each individual muffin cup about halfway with the mixture. If you’d like, you can add other ingredients such as bacon and sweet potato. Bake this for 15-20 minutes at 350 °F (177 °C).
- You can also garnish your egg cups with asparagus or tomato.
- This is a great idea for a delicious, healthy breakfast.
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Mix collagen powder into your pancakes for a muscle-building meal. You can essentially add 1/2-1 tbsp (7.4-14.8 g) of collagen powder to any pancake powder for an easy, nutritious addition. Mix this into the dry pancake mix before you add liquid ingredients.
- In addition, if you want a protein-packed, detoxing option, combine 3-4 eggs, 1 tbsp (14.8 g) of psyllium husk, 1/3 cup (75 g) of berries, and 1 tbsp (14.8 g) of flour in a blender. Then, cook the pancakes on low heat for 2-4 minutes on each side.
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Add it to soup for a boost of protein. Stir collagen powder into prepared soups to add protein without changing the flavor. In addition, use 1-2 tbsp (14.8-29.6 g) of collagen powder to spruce up your favorite soup recipe. This works well with soup based with about 2-3 cups (473.2-709.8 mL) of broth. For best results, go with soups with a creamy base, as collagen powder adds thickness.^{[10]
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- For instance, put a large pan on your stovetop, and combine 1 head of chopped cauliflower, 1 small chopped zucchini, 1 chopped yellow onion, 6 cloves of chopped garlic, 2 cups (473.2 mL) of stock, and 2 cups (473.2 mL) of unsweetened almond milk. Let this cook for about 10 minutes. Then, transfer the mixture to a blender, and add 1 handful of fresh basil, 1-2 tbsp (14.8-29.6 g) of collagen powder, and additional almond milk if desired. Blend until the mixture is smooth, and serve this hot or cold.

Method 4

Method 4 of 4:

Creating Healthy Desserts

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Make homemade fruit snacks with collagen powder for a healthy treat. You can easily make your own fruit snacks out of natural ingredients for a healthy alternative. Heat up 2 cups (473.2 mL) of fruit juice or kombucha on low heat, and add 1 cup (236.6 g) of pureed fruit. Sprinkle in 8 tbsp (118.3 g) of collagen powder. Whisk your mixture continuously as you do this.
- Once the ingredients are mixed together, pour the mix into molds or a lined baking dish. Then, place this in the fridge or freezer until the mixture is hard.^{[11]
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- Most store-bought fruit snacks are full of sugar and artificial dyes.
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Try healthy brownies made with collagen peptides. If you aren’t worried about your diet, add 2-3 tbsp (29.6-44.4 g) to any brownie batter. However, you can also make guilt-free, fudgy brownies with healthy ingredients. Combine 3/4 cup (177.4 g) of almond flour, 2/3 cup (156.2 mL) of maple syrup, a pinch of sea salt and cardamom, 2-3 tbsp (29.6-44.4 g) of collagen powder, 2 eggs, 1/4 cup (59.2 mL) of avocado oil, and 2 tsp (9.9 mL) of vanilla extract.^{[12]
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- Cook your mixture at 325 °F (163 °C) for 30-40 minutes.
- Let your brownies cool for 10 minutes before you eat them
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Whip up homemade jello with collagen powder for a guilt-free sweet. You can easily make a tasty treat in just 2 ingredients. Pour 1/2 cup (118.3 mL) of juice into a saucepan on low heat. Then, add 2 tbsp (29.6 g) of collagen powder, and mix it until it is completely dissolved. Add another 1 1/2 cup (354.9 mL) of juice, and turn off the heat. Pour the mix into a glass bowl, and let it chill for at least 3 hours in your fridge or freezer.
- Use juices such as orange, cranberry, or grape to flavor your jello.
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Use collagen powder to create healthy fudge for a diet-friendly dessert. Use a food processor to puree together 1/4 cup (59.2 g) of ghee or shortening, 1/4 cup (59.2 mL) of coconut oil, 1/4 cup (59.2 g) of collagen powder, 2 tbsp (29.6 g) of maple sugar or stevia, 1 1/2 tsp maca powder, and 1 1/2 tsp (7.4 g) of coconut flour. Then, mix in 1/2 cup (118.3 g) of shredded unsweetened coconut. Add the mixture to individual candy molds to finish your treat.
- Let the fudge sit in the freezer until it is completely solid.
- Sprinkle with sea salt as a garnish if you’d like.
- This fits the paleo and keto diets.

Expert Q&A
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Question

Why do people take collagen powder?

Adrienne Youdim, MD
Board Certified Internist
Dr. Adrienne Youdim is a Board Certified Internist specializing in medical weight loss and nutrition and founder and creator of Dehl Nutrition - a line of functional nutritional bars and supplements. With 10+ years of experience, Dr. Youdim uses a holistic approach to nutrition that blends lifestyle changes and evidence-based medicine. Dr. Youdim holds a BA from the University of California, Los Angeles (UCLA) and an MD from the University of California, San Diego (UCSD). She completed her residency training and fellowship at Cedars-Sinai. Dr. Youdim holds multiple board certifications awarded by the American Board of Internal Medicine, the National Board of Physician Nutrition Specialists, and the American Board of Obesity Medicine. She is also a Fellow of the American College of Physicians. Dr. Youdim is an Associate Professor of Medicine at UCLA David Geffen School of Medicine and an Assistant Professor of Medicine at Cedars-Sinai Medical Center. She has been featured on CBS News, Fox News, Dr. Oz, National Public Radio, W Magazine, and the Los Angeles Times.

Adrienne Youdim, MD

Board Certified Internist

Expert Answer

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Collagen can help with the elasticity of your skin, as well as with joint health or floor joint health. If you have joint injuries or want to improve the appearance of your skin, this can be a helpful supplement.
Question

What is collagen powder good for?

Adrienne Youdim, MD
Board Certified Internist
Dr. Adrienne Youdim is a Board Certified Internist specializing in medical weight loss and nutrition and founder and creator of Dehl Nutrition - a line of functional nutritional bars and supplements. With 10+ years of experience, Dr. Youdim uses a holistic approach to nutrition that blends lifestyle changes and evidence-based medicine. Dr. Youdim holds a BA from the University of California, Los Angeles (UCLA) and an MD from the University of California, San Diego (UCSD). She completed her residency training and fellowship at Cedars-Sinai. Dr. Youdim holds multiple board certifications awarded by the American Board of Internal Medicine, the National Board of Physician Nutrition Specialists, and the American Board of Obesity Medicine. She is also a Fellow of the American College of Physicians. Dr. Youdim is an Associate Professor of Medicine at UCLA David Geffen School of Medicine and an Assistant Professor of Medicine at Cedars-Sinai Medical Center. She has been featured on CBS News, Fox News, Dr. Oz, National Public Radio, W Magazine, and the Los Angeles Times.

Adrienne Youdim, MD

Board Certified Internist

Expert Answer

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I prefer protein powder that contains the whole protein because it gives you the whole host of amino acids, which are the building blocks of your muscles. There is some data on collagen that shows it helps with the elasticity of the skin as well as with joint health. So I think if people have joint injuries or want it for aesthetic purposes, it's a helpful supplement in that regard.

Things You’ll Need

Lemonade
Coffee
Smoothie
Egg cup
Pancakes
Soup
Fruit snacks
Brownies
Jello
Fudge
Stovetop
Pan
Spoon

Warnings

Before you start a collagen supplement, consult with your doctor. Collagen supplements may not be right for you, especially if you have health ailments such as osteoarthritis or IBS.

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Taking too much collagen powder can have negative side effects, including bone pain, constipation, and fatigue. If you experience these symptoms, talk to your doctor right away.^{[13]
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