Collagen: What it is & Its benefits

Collagen: What It Is, Why It Matters, and How to Add It to Your Daily Routine

Collagen has become a buzzword in the world of wellness—and for good reason. Often hailed as the “glue” that holds your body together, collagen plays a crucial role in keeping your skin smooth, joints flexible, and bones strong. But what exactly is collagen? How does it work in your body, and how can you make sure you're getting enough of it?

I think it's best to get collagen from our food, but I also put collagen in my morning drink almost every day. Let’s dive into some of the science, benefits, and everyday tips for incorporating collagen into your lifestyle.

What Is Collagen?

Collagen is the most abundant protein in the human body. It acts as a building block for your skin, bones, muscles, tendons, and ligaments. Think of it as scaffolding—collagen provides structure and strength to tissues and helps them maintain their integrity over time.

There are several types of collagen, but the most common in the body are:

• Type I: Found in skin, tendons, bones, and ligaments.

• Type II: Primarily in cartilage.

• Type III: In organs, skin, and blood vessels.

  
  

How Collagen Works in the Body

Your body naturally produces collagen by breaking down dietary protein into amino acids. However, as you age—starting in your mid-to-late 20s—your natural collagen production begins to slow down. Factors like stress, poor diet, smoking, excessive sun exposure, and lack of sleep can further reduce collagen levels.

This decline can lead to:

• Fine lines and wrinkles

• Joint stiffness

• Weaker bones

• Thinning hair and brittle nails

The Benefits of Collagen Supplementation

Supplementing with collagen—particularly hydrolyzed collagen peptides, which are easier for your body to absorb—can support your body in many ways:

✅ Improved skin elasticity and hydration

✅ Reduced joint pain and increased mobility

✅ Stronger hair and nails

✅ Support for bone density

✅ Gut lining repair and improved digestion

Collagen in Food: Natural Sources 🍗🥩🍖🍳

Collagen is found in the connective tissues of animals, which means certain foods are naturally rich in it:

• Bone broth (a top source, especially if slow-cooked)

• Meat Stock

• Chicken skin

• Pork skin

• Fish (especially skin and bones)

• Egg whites (contain proline, a collagen-supporting amino acid)

While eating these foods helps, they may not provide the concentrated, consistent dose you can get from a supplement. If you travel often or work outside the home, you may not have access to these foods consistently. But getting collagen from food is the very best, bioavailable option.

Try these recipes with natural collagen in the ingredients: Potato Leek Soup, Homemade Marshmallows, Instant Pot Roast, Pakistani Beef Curry

How to Spot Poor Quality Collagen Supplements

Not all collagen powders are created equal. If you are wanting to have a supplement on hand, here’s what to watch for:

🚫 Artificial additives or sweeteners – Choose unflavored or naturally flavored versions without sucralose or aspartame.

🚫 Unclear sourcing – Look for collagen derived from grass-fed, pasture-raised bovine, wild-caught fish, or cage-free chicken.

🚫 Low protein content per serving – A high-quality product should offer 10g+ of collagen peptides per serving.

🚫 Lack of third-party testing – Trustworthy brands will share their purity and quality testing results.

Easy Ways to Add Collagen to Your Daily Routine

The great thing about collagen powder is its versatility. It usually dissolves easily in both hot and cold liquids. Here are a few simple ways to work it into your day:

🥤 Morning coffee or tea – Stir a scoop into your hot drink (it’s usually tasteless!)

🍓 Smoothies – Blend it into your morning or post-workout shake.

🥣 Oatmeal or yogurt – Mix it in for an extra protein boost.

🍲 Soups and stews – Add collagen powder or sip on bone broth throughout the week.

🧁 Homemade protein snacks – Bake it into muffins, energy balls, or pancakes.

Three Brands to Recommend:

They are all hydrolyzed, grass fed, tested for pesticides. They have all dissolved well in the drinks I have put them in.

1. Perfect Supplements - has a chocolate option as well the unflavored. Best overall price.

2. Organifi - only comes in unflavored (link gives your $25 off a $100 purchase at time of posting).

3. Equip - this brand has a chocolate and vanilla option as well as the unflavored. (Link gets you 15% off at time of posting). This one has the best price if you are ok with subscribing.

I'm sure there are more good brands out there, these are just the ones I have experience with.

Final Thoughts

Collagen is more than just a trend—it’s a foundational protein your body needs to thrive. Whether you boost your intake through nourishing foods or a clean, high-quality supplement, supporting your body’s collagen levels can lead to better skin, healthier joints, and better overall wellness.

As with any supplement, consistency is key. Aim to make collagen a regular part of your wellness routine and pay attention to how your body responds over time. Your future self will thank you!

Wishing you abundant health, Melisha