How to Take Collagen Powder

Collagen is a protein that supports the flexibility and strength of skin, hair and connective tissue. The body can produce up to 28 types of collagen on its own, however, we tend to produce less collagen as we age. The efficacy of collagen supplements to replace this lost collagen requires further research.

Collagen powder is one type of collagen supplement. Based on the current state of research, there is no “best” way to take collagen powder, so your decision can largely be made based on taste and convenience.

Collagen powders are not intended to protect against collagen decline caused by unhealthy habits like maintaining a poor sleep schedule or smoking cigarettes. Additionally, collagen powders are not regulated by the Food and Drug Administration, so be sure to speak with your doctor.

Collagen powder is extremely versatile compared to other types of collagen supplements in terms of how it can be taken. It can be added to a food or drink of your choosing, all based on your diet and personal preferences.

It is popular and convenient to add collagen powders to hot foods and drinks, beverages, smoothies, water and even baked goods.

How to Prevent Collagen Powder from Clumping

By nature, collagen powder is prone to clumping when mixed into food or beverages. Luckily, there are a number of methods to avoid this and maintain desired texture.

Consumer products like shaker bottles and milk frothers are common tools used to break up clumps of collagen powder in foods or beverages. More traditional methods like stirring or blending can be used as well.

How to Take Collagen Powder with Hot Beverages

Manufacturers commonly recommend between 2-3 scoops of collagen powder (10g) per day. Common hot beverages used to mix collagen powder include:

As mentioned earlier, milk frothers and extra stirring are good methods to keep collagen powders from forming clumps in hot beverages. It may take a few tries to decide how much powder is palatable per hot beverage and when during the day to take it.

How to Take Collagen Powder with Cold Beverages

Personal preference plays a big role in deciding which cold beverages to mix collagen powder with. Common cold beverages for collagen powder include:

As for cold drinks, shaker bottles and blenders help break up clumps of collagen powder and maintain a more consistent drink texture.

How to Take Collagen Powder with Food

Collagen powders can be mixed into liquid-based foods very easily. Foods like yogurt, oatmeal, smoothie/acai bowls, applesauce and scrambled eggs are popular options. Collagen powder can also be added to hot foods like stews, soups and chilis.

Baking with collagen powder is also a common practice. This method may take a number of different tries to determine the proper ingredient rations, as sometimes collagen powder may disrupt the desired consistency and balance of baked goods.

While the benefits of collagen naturally produced by the body are well understood, the efficacy of collagen supplements for women and for men is still largely inconclusive. Additional research on specifics, such as the best time of day to take collagen powder, is also fairly limited.

There is some evidence that the time of day you take collagen powder can have different benefits. For example, taking collagen powder in the morning may help settle stomach discomfort or gas, while taking collagen at night may improve sleep quality.

As mentioned, always consult a doctor before starting a new supplement regimen and work with them to decide the proper dosage and the right schedule for you. If you have additional questions regarding supplements in general or using collagen powder vs pills, your doctor can offer guidance in light of your medical history, lifestyle and needs.