Collagen Supplements and Keto: The Real Truth Behind the Claims
What Is Collagen?
Known as the most abundant protein found in the human body, collagen makes up our connective tissue, providing structure to skin, tendons, bones, muscles, joints, and ligaments. Collagen is made by the body however production declines as we age and also from exposure to the sun, smoking, excess alcohol, poor dietary habits, lack of sleep, and a sedentary lifestyle.
Collagen is found only in the flesh of animals such as meat and fish. A popular and traditional source of collagen is bone broth, which is made by simmering the bones of animals which releases minerals, protein and amino acids.
Though this protein is only found in animal products, there are vegan sources that do promote collagen synthesis.
Why Should You Take Collagen Peptides?
Collagen dietary supplements are usually sold in the form of collagen peptides or hydrolyzed collagen, which are broken down forms of collagen that are more easily absorbed by the body.
The positive effects of collagen are far-reaching as it can support mental clarity, joint health, cardiovascular health, bone strength, skin health, muscle strength, gut health, weight loss, and nail and hair growth.
Research suggests that collagen may benefit the heart as it provides structure to our blood vessels, promoting elasticity and flexibility of the arteries (1).
Collagen has a rather unique amino acid composition as it contains more proline and glycine than any other protein.
The amino acid proline, has been found to be protective against oxidative stress, reduce the deposit of fat in the arteries, and control blood pressure (2).
A study also found that collagen peptides are now considered supportive nutrients in the treatment and prevention of atherosclerosis (3).
Let's not forget that collagen is the most abundant type of protein found in the body and protein does make up muscle tissue, making it a potential supporting supplement for increasing muscle strength and muscle mass (4).
Supplementation with collagen can stimulate muscle growth post-exercise and prevent muscle loss among the older population (5).
The benefits of collagen don't stop there. As this protein can support increased muscle growth, it may also support a healthy weight and improve body composition.
Not only that, adding collagen to your diet or supplement regimen can promote feelings of satiety, reducing the need for consuming additional calories.
Probably the most popular uses of collagen are for the hair and skin benefits it can promote.
Collagen makes up our connective tissue, and collagen loss can result in accelerated signs of aging, thinning of the skin, and the decline of skin function (6). Supplementing with collagen can help to minimize signs of aging by reducing wrinkles and dryness and increasing hydration and elasticity (7).
Collagen provides some of the amino acids needed to build keratin, the main protein that makes up your hair. This protein can also fight against oxidative damage which can harm hair follicles and promote hair loss and thinning (8).
Including collagen in your diet or as a supplement may help to support hair growth and reduce hair loss though more studies are needed (9).
Many consumers report increased benefits with prolonged use of collagen supplements, noting the improved appearance of skin and stronger, fuller hair.
What Does Taking Collagen Have To Do With Keto?
As a protein, collagen is keto-friendly however consuming too much protein can also switch the body out of ketosis. Though the amount of collagen that is typically consumed on a daily basis or found in a serving of collagen supplementation will not likely hurt your ketone level while delivering some advantages that may be missing when following a low-carb lifestyle.
Collagen provides key amino acids that are often lacking in the ketogenic diet.
Because it is a protein, collagen can help to promote feelings of fullness and increase muscle mass, which may support weight loss and weight management which is a common goal among keto dieters (10)(11).
As the gut can be impacted by the ketogenic diet, collagen can also help to support the healing of the gut lining for the body in ketosis.
Collagen contains large amounts of the amino acids glycine, glutamine, and proline which help to rebuild tissue of the intestinal tract, strengthen tight junctions, and preserve intestinal health (12)(13).
This protein is often recommended to support the healing of the gut lining and reduce symptoms associated with leaky gut. Though many practitioners recommend collagen for gut health, more research is needed to confirm its effects.
As many keto dieters are also fairly active, collagen can support their journey by promoting their ideal body composition, supporting joint health, reducing inflammation, and supporting recovery. In addition, collagen is quickly and easily absorbed by the body so it can be utilized more rapidly and efficiently.
How Do You Use Collagen for Keto?
You can add collagen to really any foods or beverages such as water, tea, coffee, baked goods, soups, or smoothies.
Many people love to take their collagen products in powder or liquid form with their coffee, supplying an additional source of protein to start their body. To make it, even more, blood sugar friendly and energy promoting, you can combine collagen with your favorite drink or morning elixir and a source of fat to keep blood sugar stable and increase satiety and mental focus.
#1: Collagen Supplements in Pill Form
Dietary collagen supplements come in different forms including pills, powders, and liquids and are sourced from cows, pigs, fish, or chicken. Though relatively similar, the type of collagen present will differ according to the sourcing.
Bovine collagen provides mainly types I and III collagen which may be especially helpful for supporting healthier and more youthful-looking skin.
Chicken collagen is high in type II collagen, recommended to support the movement of the joints and bone health.
Marine collagen provides mainly types I and II collagen which may especially benefit skin health and joint health.
To ensure the quality of the collagen product, It's important to always look for "grass-fed and pasture-raised" if it is bovine sourced, "free-range" if it is chicken sourced, and "wild-caught" if it is marine-derived.
Today we are compiling a list of some of our favorite collagen supplements for all preferences and tastes while preserving quality and efficacy.
Smart Solutions Active Collagen+
Active Collagen has a synergistic anti-wrinkle action: when taken orally, collagen and elastin stimulate the skin to lift and tone sagging areas and minimize lines and wrinkles. Active Collagen can also increase the moisture level of dry skin and fight aging related to free radical damage. Active Collagen polypeptides have a low molecular weight, making it water-soluble and easily absorbed by the body. In a study of 43 women between the ages of 40 and 55 with crow's feet wrinkles, consumption of Active Collagen was found to decrease lines and wrinkles as well as to increase skin moisture.
Organika Collagen HA-300 (BioCell)
HA-300 with BioCell Collagen contains a potent dosage of hydrolyzed collagen‚ an element essential to connective tissue development‚ which helps to improve skin and tissue development.
Accordingly, HA-300 with BioCell Collagen helps to reduce the joint pain and inflammation associated with osteoporosis.
#2: Liquid Collagen
CanPrev Collagen Full Spectrum
CanPrev's Collagen Full Spectrum Liquid offers a rich source of bioactive collagen peptides sourced from fish and grass-fed cows. These peptides act as building blocks for enhanced collagen production in the body.
CanPrev's Collagen Full Spectrum ensures the body always has a supply of peptides for collagen production. This unique blend (type I & type III) helps support joints, bone, muscle & skin health.
These hydrolyzed collagen peptides are just the right size to be easily absorbed and utilized by the body. Delivered in a clean, concentrated formula that's easy to mix with your morning smoothie or take on its own.
Genestra Collagen Liquid Enhanced
Genestra provides an easily absorbed hydrolyzed form of collagen that has been clinically demonstrated to reduce the appearance of wrinkles and promote visibly smooth skin by maintaining connective tissue formation.
It offers a combination of amino acids, such as lysine, which has been demonstrated in clinical research to promote collagen production. By increasing collagen production in joints, hydrolyzed collagen also significantly reduces joint pain associated with osteoarthritis. To further support the skin, as well as healthy hair and nails, Collagen Liquid Enhanced includes additional ingredients and cofactors biotin and zinc.
#3: Collagen Powders
Organika Enhanced Collagen
Restore and rebuild collagen with Organika®’s Enhanced Collagen, flavourless hydrolyzed collagen (peptides). Peptides are short-chain amino acids naturally derived from collagen protein. These natural peptides are highly bio-available, digestible and soluble. Sourced from grass-fed cows, Organika®’s Enhanced Collagen peptide supplement is rBGH & BSE-free (no antibiotics or hormones), with no artificial ingredients, artificial flavors, artificial sweeteners, or GMO ingredients. Amino acids glycine, lysine & proline revitalize firm and smooth skin.
Vital Proteins Collagen Peptides
Vital Proteins Collagen Peptides Powders contains hydrolyzed collagen peptides. This means that the protein chains have already been broken down further beyond digestion, so your body can readily absorb and utilize them. This also means it can be easily integrated into your daily routine.
The collagen peptides in this product are sourced from grass-fed and pasture-raised cows. The proteins and peptides remain unaltered through a cold-processing method, giving you 20 grams of raw, unflavored powder in each serving.
Great Lakes Beef Gelatin Collagen Hydrolysate
Great Lakes is currently the only producer of bovine gelatin on the Canadian market and has been producing natural beef gelatin for over 80 years. As a family business, they carry the experience of 4 generations of gelatin making to their customers. All-natural products are produced using only top-quality ingredients and strictly controlled processing methods. Gelatin is an excellent way to restore fragile joints and muscles without side effects or negative interactions with other medications.
When used properly with a balanced and reasonable diet, hydrogenated Great Lakes Gelatin Collagen can replenish the collagen our body needs to stay young.
Will You Start Supplementing With Collagen?
About the Author
Laurence Annez