Whether you’re a keto newbie or a keto veteran, you need to know about collagen on keto! I talk a lot about collagen on the blog but today I want to talk about why you should use collagen proactively instead of reactively. If collagen is a new term for you, or if you’ve heard me talk about it for a year but never paid attention, keep reading and see why collagen on keto is a must!
What Is Collagen?
Long story short, collagen is a supplement. Just like you’d take fish oil, B12, or omega-3, collagen falls into the same category. Collagen, which is a pure bovine (cow) protein, can come in two forms- gelatin (think gummies and jello) and hydrolyzed (also known as peptides). For the purpose of this post, we’re talking about collagen peptides because it is most absorbed by the body (which means it has the most benefits).
There is a really science-y and well written article on bovine collagen on the Further Food website if you want to go more in-depth. Collagen makes up 70% of our skin as well as our connective tissues and bones. What you really need to know is that collagen is vital to our body and as we age, we lose it! What else is new?
Is Collagen Good on Keto?
Collagen peptides are a great addition to your keto diet. People who are on a keto diet can increase their protein intake by consuming collagen peptides. Although protein makes up a good proportion of your diet, fat intake is a greater proportion so always eat your protein as well as your fat.
Why Should You Take Collagen Peptides?
As I mentioned above, collagen peptides are absorbed the most in our body, in respect to the various forms of collagen. The benefits of a collagen peptide regimen include:
- Repairs bones and joints (makes you less susceptible to injury- great for athletes)
- Helps reduce inflammation (especially helpful if you have arthritis)
- Keeps gut lining healthy (reduces chances of getting sick)
- Heartburn and ulcer prevention (by regulating digestion)
- Fills in fine lines, wrinkles, and cellulite (you get wrinkles when you lose collagen)
- Strengthens hair, skin, nails (more mani/pedis might be required)
- Hydrates skin (more than a cream or serum because it gets to the dermal layer)
At What Age Should You Start Taking Collagen?
As you can see, a collagen peptide supplement aids in so many areas of our body that we struggle with as the years go on. Unfortunately, many of us start beauty routines, medication, etc. as a reaction to an already occurring problem. We get heartburn and take Tums. We notice crows feet and start eye cream. We notice our digestion isn’t as regular as it once was and we start Metamucil.
But what if instead of reacting to the problem, we proactively prevent it? That is what a collagen peptide regimen can do for you. No matter your age, race, or gender, collagen peptides can benefit all of us! Collagen peptides can reverse the signs of ageing before they begin. If I had known this in my 20s, you bet your bottom dollar I’d have started it back then!
How Much Collagen Should I Take on Keto?
One should consume 60-75 grams of protein daily on a keto diet. Ideally, up to 20 grams of your daily protein intake can come from collagen supplements.
Click here to read my post all about hair loss on keto
What Does Taking Collagen Have To Do With Keto?
I’m so glad you asked that question!
When you start following a ketogenic diet, specifically eating keto macros, you might find you’re eating less protein than you used to. This is because keto is a moderate protein diet (the emphasis is not on protein).
Oftentimes, keto newbies eat less protein than they actually need because they fear it will hinder their weight loss or throw them out of ketosis. Neither of these things are true, however, it is a common problem experienced on keto. I suffered from this flawed way of thinking as well.
Ladies write in to me almost daily asking for help because their hair is falling out and they don’t know how to stop it.
I always ask them two questions:
- Are you eating enough protein?
- Are you using collagen?
Of course, other factors like rapid weight loss, stress, and a major change in hormones and diet can affect your hair temporarily, but most often it is because there is an inadequate protein intake.
Get ahead of hair loss by beginning your daily collagen peptides regimen when you start keto, or as soon as you can. Collagen peptides have no effect on your state of ketosis but using collagen on keto is probably the most beneficial supplement you can take in conjunction with eating a ketogenic diet (aside from electrolytes).
How Do You Use Collagen On Keto?
Most of the time, you’ll find collagen peptides in powder form. This might be confusing and you’ll think it’s like a protein powder or shake but, it’s not
Although collagen is protein, it is not a protein powder that you’d take before going to the gym.
The most common way people take their collagen is via drinking. You can add it to coffee, tea, water, etc. as long as your beverage is not ice cold (collagen dissolves best in room temp and warmer liquids).
Personally, I add 1 to 2 scoops of collagen per day to my coffee. (Note: if you fast in the mornings, collagen will break your fast so be sure to save it for when you’re ready to break a fast.)However, you can also incorporate collagen into anything you eat. Whether you’re baking keto brownies, making a sauce for chicken, or simmering some chilli, you can add collagen.
What Brand of Collagen is Best on Keto?
Several brands have very high quality products but my favorite is certainly Further Food collagen peptides. Their collagen is sourced from grass-fed and pasture raised cows, there is zero bovine or earthy taste and odor.
It is truly a tasteless and odorless collagen peptide, something many brands do not offer.
If you’re a vegetarian, there is also a marine collagen peptide for you!
And best of all, Further Food offers collagen peptides in unflavored, vanilla, and chocolate flavors! They’re all zero carb too!
f you want to prevent hair loss, protect your bones and joints, and improve your skin health, start a collagen peptide regimen today! In 6 to 8 weeks, the change will speak for itself!
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Thursday 12th of May 2022
Evening !thanks a lots I have to start it now to use keto collagen.special for my hair and body.my hair is not right is falling.lm very happy to hear about this keto collagen
Friday 4th of November 2022
You are welcome!
Sunday 8th of May 2022
1. I’m not sleep well since starting Keto. I’ve been told that collagen supplements will help?.. 2. Are collagen capsules as effective as collagen powder.
Monday 3rd of October 2022
Hi Susan, my experience is that collagen has helped me regulate my sleep better. Apparently this is because it is full of amino acid glycine which helps fall asleep. I am not a doctor so you may want to check this with someone more qualified :) Regarding the format, I think they are equally effective so it is really up to your preference. Hope helps!
Sunday 17th of January 2021
Thank you for the great information. In the distant pass I remember reading that the protein in collagen peptides should not be counted in the macros when eating a ketogenic diet. I can't remember what the rational was and can't find anything on this issue currently. I would like to benefit from collagen but find it difficult not to go over on my protein macros. Do you count your collagen protein in your macros. Also, could you elaborate on how much protein is needed.
Sunday 17th of January 2021
Hi! You would really benefit from this blog post about protein and keto in regards to collagen! If you have any questions after reading that, please circle back!
4 Ingredient Keto Vanilla Custard | Keto In Pearls
Friday 14th of February 2020
[…] of collagen peptides in a creamy and satisfying […]
Monday 20th of January 2020
Happy Birthday! Thank you for all the great recipes and advice! Hope you have a wonderful day!!
Monday 20th of January 2020
Thank you so much!