'I Mix This Collagen Peptide Powder In My Coffee For An Easy Protein Boost First Thing'

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What if the fountain of youth lies in a daily smoothie or cup of joe…spiked with collagen peptides, that is? That’s the hope of many celebs and influencers you’ve probably seen on your feed blending these powders into bevs.

This protein is a major building block of skin and connective tissue, says Micaela Bayard, MD, an assistant professor of rheumatology at the Icahn School of Medicine at Mount Sinai.

So can a scoop in your morning coffee prime you for age-defying skin and healthy joints? Here’s what you can realistically expect from integrating the trendy supp into your routine.

It can ease signs of aging.

It’s true! Oral collagen can boost skin elasticity, according to a recent review in Nutrients. A healthy store of collagen keeps your skin bouncy and soft, but as it breaks down over time, sagging and wrinkles may appear. Taking a supp can build supply back up. The only problem is that there’s currently no FDA regulation for these products, so you don’t know with certainty what’s in them, or what benefit or harm they could impart, says WH advisor Mona Gohara, MD, an associate clinical professor of dermatology at Yale School of Medicine. To ensure. you soak up only the positives, choose one with as few additives as possible in the ingredient list.

It’ll bolster your joint health.

Maybe. Undenatured collagen (a less-processed form than most peptides found in health stores) may improve joint pain and stiffness caused by osteoarthritis. Individuals with mild arthritis as well as athletes can do a trial run with peptides for a few months, then switch to undenatured and compare (do you move with fewer aches after a few weeks of use?), says Dr. Bayard. FYI: You should be able to figure out whether the collagen is undenatured or hydrolyzed via the label or the website product description.

It will strengthen your hair and nails.

Hard no. This myth is out there in the wellness world, but the counterargument is simple: There isn’t any collagen in these body parts, says Dr. Gohara. Their main protein is keratin, which is different. For help with skin, hair, and nails, you’ll need a collagen supp that contains biotin, a B vitamin that supports the latter two.

Editor’s Fave: Two scoops of vanilla-flavored Promix, in hot coffee, tastes like a latte and packs 20 grams of protein, says WH executive health and fitness director Jacqueline Andriakos.

This article originally appeared in the September 2023 issue of Women's Health.

What if the fountain of youth lies in a daily smoothie or cup of joe…spiked with collagen peptides, that is? That’s the hope of many celebs and influencers you’ve probably seen on your feed blending these powders into bevs.

This protein is a major building block of skin and connective tissue, says Micaela Bayard, MD, an assistant professor of rheumatology at the Icahn School of Medicine at Mount Sinai. The only problem is that there’s currently no FDA regulation for these products, so you don’t know with certainty what’s in them, or what benefit or harm they could impart, says WH advisor Mona Gohara, MD, an associate clinical professor of dermatology at Yale School of Medicine.

Meet the experts: Marissa Meshulam, RD, is a registered dietitian nutritionist and the founder of MPM Nutrition.

Jessica Garay, PhD, RD, is a registered dietitian nutritionist and assistant professor in Nutrition & Food Studies at Syracuse University.

Jenny Kroplin is a Nashville-based registered dietitian nutritionist and founder of In Her Haven.

Micaela Bayard, MD, an assistant professor of rheumatology at the Icahn School of Medicine at Mount Sinai.

Mona Gohara, MD, is board-certified dermatologist and on the Women's Health advisory board. She's also an associate clinical professor of dermatology at Yale School of Medicine.

That said, collagen is already being naturally produced inside the body. But as you age, you'll start to produce less of it, which is where supplements come in. So can a scoop in your morning coffee prime you for age-defying skin and healthy joints? Here’s what you can realistically expect from integrating the trendy supplement into your routine.

What are collagen peptides?

In short, collagen peptides are basically broken down collagen molecules. How it get's to that point though is slightly more complex. "Long collagen protein is broken down into peptides, which are smaller molecules," says Marissa Meshulam, RD, a registered dietitian nutritionist and the founder of MPM Nutrition. "That makes the collagen more bioavailable, and it makes it easier for our bodies to actually digest and absorb."

What are the benefits of collagen peptides?

Before getting into the benefits, it's important to note that there hasn't been many studies done on the specific pros of collagen peptides. That said, the research that has been done suggests it could be well worth the investment. "There's some studies showing that it actually can help with hair, nails, and joint pain," says Meshulam. She adds that there's a potential it can help with gut health and digestion.

Undenatured collagen (a less-processed form than most peptides found in health stores) may improve joint pain and stiffness caused by osteoarthritis. Individuals with mild arthritis as well as athletes can do a trial run with peptides for a few months, then switch to undenatured and compare (do you move with fewer aches after a few weeks of use?), says Dr. Bayard.

FYI: You should be able to figure out whether collagen is undenatured or hydrolyzed via the label or the website product description.

Another major benefit is its effects on skin. "People report feeling like there's an overall improvement to their skin, whether it's the moisture content or just how firm they feel like their skin looks," adds Jessica Garay, PhD, RD, a registered dietitian nutritionist and assistant professor in Nutrition & Food Studies at Syracuse University.

10 Best Collagen Peptides

Prenatal Hydrolyzed Collagen Protein

Needed already has a standard unflavored collagen peptide for women, but mothers-to-be can benefit from their prenatal line.

"It's safe to use during pregnancy and breastfeeding, but you can also use it at any other time," says Meshulam. "It's a really easy way for just about anyone, but especially pregnant mothers to add a little bit of a boost of protein to something."

Collagen Peptides Powder

This grass-fed peptide powder is said to promote healthy joints, hair, nails, and gut. Meshulam loves it for its simple ingredients mixed with the added type one and two probiotics. The brand is also NSF-certified, which is one of those third party organizations you want to look for, says Meshulam.

Collagen Fit

When it comes to what you ingest and digest, finding a brand that already has an established reputation is one way to weed through the options on the market. Enter: Thorne. "[The brand] is very reputable and often has third party testing," says Garay. This powder is also said to help promote muscle mass, making it a great option for athletes.

Collagen+C

Another great option for athletes and workout enthusiasts is this collagen supplement from Klean. This one in particular pops out because it has an extra boost of vitamin C.

Garay also loves that this product is third party certified by NSF International's NSF Certified for sport program.

Collagen Peptides Powder

Another fan-favorite brand that many people turn to is Vital Proteins. The grass-fed collagen peptides were made to support your skin, hair, and nails. It's also Whole30-approved, which means you'll be getting exactly what's listed in the ingredients.

Quick Dissolve Collagen Peptides

Great Lakes has been around for decades, making it another reputable choice to try out. "It offers a great price point for the quality and is worth the investment given that it's a long standing trusted collagen brand backed by research," says Jenny Kroplin, a Nashville-based registered dietitian-nutritionist and founder of In Her Haven.

Collagen Peptides

On top of supporting your nails, hair, and skin, this option from Further Food also boosts your gut and joint health. "I appreciate that [the brand] has several hydrolyzed collagen options from unflavored, flavored, marine, and gelatin to choose from," says Kroplin. "It dissolves very well and the ingredients are high quality."

Collagen Protein Powder

This powder from Amy Myers MD is said to improve the firmness, smoothness, and radiance of your skin. Plus, it's great for anyone on a keto or paleo diet. "Given that this collagen is powered by a highly and diverse trained physician at a pharmaceutical grade level of safe, high quality ingredients, it's worth the try," says Kroplin.

Collagen Peptides

Another one on Kroplin's list is Primal Kitchen's collagen peptides. This option is great for vegans or vegetarians who don't want peptides that are sourced from animals. It's vegan, gluten-free, and dairy-free. You can also add it to your favorite baked goods as a fun way to get your extra protein.

Collagen Peptides

A favorite for WH executive health and fitness director Jacqueline Andriakos is the Promix grass-fed powdered peptides. While unflavored options are generally recommended by experts, you can switch things up and try the chocolate, dutch chocolate, and french vanilla flavors as well.

"I mix two scoops of the vanilla into my morning coffee first thing, and it tastes like a delicious latte without added sugar," Andriakos says. "It helps me start my day with an easy 20 grams of protein."

What To Look For In A Collagen Peptide Powder

Before you start adding collagen peptides to your shopping cart, there a few things you may want to consider. Here are some pointers from Meshulam about what to look for.

Check if it's third-party tested. An outside organization should have verified that what the brand says is in the product is actually there.

Opt for grass-fed collagen. Collagen comes from bovine or some sort of poultry. But if it's grass-fed, odds are the animal it came from was healthier as well, making for healthier collagen.

Reach for unflavored options. If your collagen is flavored, there's the possibility of unnecessary additives and artificial sweeteners in the mix. "If [the company] is adding a bunch of sugar alcohol, those can really cause upset stomach," says Meshulam. "If they're adding artificial sweeteners, those can also have negative gut side effects."

Think about how the collagen is measured. As a very loose estimate, Meshulam suggests that for most meals, you would want around 20 grams of protein. So if the brand you're looking into has a measuring cup that only gives you ten grams, you'll have to think about if you want to double up to get 20 or supplement the remaining ten another way. "Only one scoop of 10 grams is okay. But, really, the amount in the scoop doesn't matter. It just depends on what else you're pairing it with," says Meshulam.

How long does it take to see results from taking collagen?

It should take about two months on a supplement to tell if it's made a difference, says Meshulam. Still, when you think about the way your body is designed to manage protein, theres a chance the results might be minor.

"We don't have that ability to store protein the way that we do with fat and even with carbohydrates," adds Garay. "Those amino acids that we absorb are freely floating in our bloodstream for whatever body part needs it at that moment. So it's not going to be something that takes a long time." In other words, your body will simply take what it needs, and the rest will hang around.

What does “hydrolized” mean?

The term "hydrolyzed" is just a word meaning that something has been broken down. But if you're curious about how this specifically relates to collagen peptides, here's the rundown.

"Hydrolyzed proteins go through something called hydrolysis, where the larger protein is broken down using something like an enzyme acid or heat," explains Meshulam. "It breaks it into its smallest form and predigests the protein. So when you get a hydrolyzed protein, it's already been [broken down] outside of your body, making it quicker and easier to digest." Interesting!

What happens if I stop taking collagen?

In short, there's really nothing to worry about if you decide to stop taking collagen. In the same way that results are subjective, the same would happen of you were to stop taking it. "I wouldn't expect there to be a dramatic drop off if you stop taking the supplement, especially if your overall protein intake isn't dramatically decreasing," says Garay.

How We Chose These Collagen Peptide Products

For the past few years, Women’s Health editors, including editorial assistant Sabrina Talbert, executive health and fitness director Jacqueline Andriakos, and health contributor Jackie Lam have been researching the benefits as well as the most popular and top-rated collagen peptides. They also worked with experts to gather criteria on quality products. In addition, our team consulted three registered dietitian nutritionist including Marissa Meshulam, Jessica Garay, and Jenny Kroplin, along with assistant professor of rheumatology Micaela Bayard and WH advisor and dermatologist Mona Gohara.

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