This post is sponsored by Naked Nutrition.
Collagen supplements are popping up everywhere—in powders, bars, drinks, and snacks. It seems like everyone on social media is raving about it! From influencers to wellness gurus, collagen is all over the internet. But what exactly is collagen, and does it offer any real health benefits? Should you be taking it? Let’s break it down.
What Is Collagen?
Collagen is a structural protein found in the body’s connective tissues, including cartilage, tendons, ligaments, bones, hair, skin, and nails. Muscles also contain collagen, as connective tissues surround muscle fibers.
Unlike whey, soy, or pea protein powders, collagen supplements provide high amounts of three key amino acids—glycine, proline, and hydroxyproline. These amino acids form peptides essential for maintaining and repairing connective tissues. Without them, the body struggles to generate and restore these structures effectively.
Where Can You Find Collagen in Foods?
Collagen is naturally present in animal-based foods like meat, fish, poultry, pork, bone broth, and gelatin. Consuming these foods supplies the body with the building blocks needed to produce collagen naturally.
Can You Get Collagen from a Plant-Based Diet?
Since collagen is only found in animal sources, plant-based eaters won’t get collagen directly from their diet. However, the body can still produce collagen by using amino acids from a well-balanced plant-based diet. Eating a variety of plant-based proteins—such as beans, nuts, seeds, and whole grains—ensures the body has the necessary components for collagen production. Vegetarians who consume eggs may also find collagen supplements derived from eggshell membranes.
What Does the Research Say?
Research suggests that collagen supplementation may benefit joint health, skin elasticity, and muscle maintenance, though more studies are needed. Most research supports its role in joint health, showing that supplementation can reduce activity-related joint pain in athletes. Studies on skin health indicate improvements in elasticity, hydration, and wrinkle reduction. However, collagen research is still emerging, making it difficult to determine the optimal dosage and effectiveness for different conditions.
How Much Collagen Should You Consume?
A well-balanced diet that includes sufficient macronutrients (proteins, fats, and carbohydrates) and micronutrients (vitamins and minerals) should allow the body to produce enough collagen naturally. However, some individuals may benefit from collagen supplementation to optimize connective tissue health, particularly athletes, aging adults, and those with specific health concerns.
Collagen supplementation can improve skin elasticity and hydration, helping to reduce the appearance of wrinkles and promote a more youthful complexion. It also supports joint health by improving cartilage strength and reducing discomfort, which is especially beneficial for those with active lifestyles or joint pain. Additionally, collagen may help improve hair and nail growth, making them stronger and less prone to breakage.
While some studies suggest collagen supplements help build stronger tissues, hair, skin, nails, and bones, the exact amount needed for significant benefits remains unclear. More research is required to determine the ideal dosage, duration, and effectiveness for different individuals.
According to current research, taking collagen supplements is generally considered safe and does not pose any significant harm for most people. There are minimal side effects. Therefore, those who are wanting to optimize their collagen intake for the proposed benefits can do so safely. In order to obtain the maximum benefit, one supplementing with collagen will want to do so daily and be consistent with supplementation.
How to incorporate a collagen supplement
Incorporating collagen creamer into your daily routine is simple and can be a great way to support overall health. For a seamless addition, I recommend Naked Collagen Creamer because it’s made from pasture-raised cows and contains no additives—just clean, high-quality ingredients. The best time to enjoy it is in the morning with your coffee or favorite beverage for a nutrition boost to start your day strong. Simply mix two even scoops into 4-8 fl oz of hot liquid, and if you prefer it cold, dissolve it in a hot beverage first before adding ice. For an extra protein boost, pair it with Naked Protein Coffee to fuel muscle recovery and enhance overall wellness. You can also add it into what you are already eating such as overnight oats, a smoothie, or yogurt.
Making this a daily habit is an easy way to nourish your body and support your health goals effortlessly.
The Bottom Line
Your body can generate collagen naturally when provided with the right nutrients, whether from animal or plant-based sources. If you’re looking to optimize collagen intake or have concerns about protein consumption, a collagen supplement can be warranted. I’m currently loving Naked Collagen Creamer—it’s made from quality sources, contains 9g of premium collagen, and has no additives.
Feeling unsure about the best approach for your health goals? Working with a dietitian can help you find the right fit and create a personalized nutrition plan tailored to your health goals. Schedule a free discovery call with me to create a personalized nutrition plan, pinpoint what’s not working, and map out a plan to help you feel your best—in no time!
References:
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3. Sheehy EJ, Cunniffe GM, O’Brien FJ. Collagen-based biomaterials for tissue regeneration and repair. In: Barbosa MA, Martins MCL, eds. Peptides and Proteins as Biomaterials for Tissue Regeneration and Repair. Cambridge, MA: Woodhead; 2018:127-150.
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6. Gauza-Włodarczyk M, Kubisz L, Włodarczyk D. Amino acid composition in determination of collagen origin and assessment of physical factors effects. Int J Biol Macromol. 2017;104(Pt A):987-991.