Collagen has been a part of my life for many years now. Initially I learned about it when I was playing around with my diet early in my autoimmune disease healing journey. It was an ingredient used in many Autoimmune Protocol (AIP) recipes. I won’t go into the details in this post about AIP but a big part of the diet is healing the gut, and collagen can help with this.
In this post What Are Collagen Peptides and 10 Creative Ways To Use Them I will share a bit about what collagen peptides are along with the benefits, the different types and ten creative ways to use them!
WHAT IS COLLAGEN
Collagen is the most abundant protein the entire human body. Collagen is protein molecules made up of amino acids. You can think of amino acids as building blocks (or my son’s favorite Legos) for our bodies. There are certain amino acids that are considered essential. Collagen plays a role in many parts of our body including connective tissues, our joints, our gastrointestinal system and our skin.
As we age collagen stores in our bodies naturally decline and as the years go by we produce less and less. It may surprise you that this process starts as early as our 20’s. By the time we are in our 40’s our collagen stores are being used faster than our body is able to make them.
Over the years I have used collagen in a number of ways. I typically either put it into my daily powdered greens or in a smoothie. It is easy to add to just about anything. There are some mixed thoughts about whether the effectiveness of collagen is reduced when heated. What I have found through research is that you would have to heat it at a very high temperature for this to happen. Still something to keep in mind and to do your own research on before deciding.
When you start looking for a collagen supplement you will find there is more than one type of collagen. Each type of collagen plays a different role.
TYPES OF COLLAGEN
Type I collagen is the most prevalent type of collagen in the body. It helps to keep joints, hair, nails, skin, ligaments and cartilage healthy. From cows, fish, or eggshells.
Type II collagen is sourced from both marine and chicken products. Has been found to have the potential to reduce pain in those with knee osteoarthritis. It may also help repair damaged joint cartilage and increase range of motion.
Type III collagen is derived from cows. Comes in second for most common type of collagen found in the body. When taken with Type I and Type III collagen it may support the gut, muscles, blood vessels and the uterus.
Type V collagen is especially critical for eye health and works naturally with Types I and III to create the framework for tissues and organs in the body.
Type X collagen is sourced from eggs and chicken. It is found in our joints and bones.
MY FAVORITE BRANDS (NOT SPONSORED)
The market is saturated with collagen. I have been a long-time user of Vital Proteins (one of the first on the market). Vital Proteins is Types I and III. I also really love Ancient Nutrient Multi Collagen. I aim to get at least one serving of a multi-collagen daily to ensure I am covering my bases. Many days I use both!
When purchasing a collagen supplement you want to ensure it is coming from quality sources such as pasture raised cows and wild fish vs. conventional and farm raised. Additionally, check and see if the brand you are considering does third-party testing for contaminants such as heavy metals and microbiological components. Both Vital Proteins and Ancient Nutrients do. It is imperative to check this for any supplement you buy.
10 CREATIVE WAYS TO USE COLLAGEN PEPTIDES
Ok! Now that you know a bit more about collagen let’s talk about how to utilize it! The most obvious way to use it is to mix it with coffee, water, or other liquids. It can be added to smoothies and protein shakes. And you can even use it in baked goods or anything you cook. But here are a few ways you may not have thought of.
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Do you eat eggs? If you are an egg eater you can mix a serving of collagen peptides right into your eggs and cook as you normally do. Scramble them or add them to a quiche.
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This one may seem a bit odd but if you are planning to indulge in a cocktail or mocktail why not add a bit of collagen? Collagen dissolves in cold liquids with a bit of mixing so it’s the perfect add-in.
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Soup! This one may seem obvious, but it’s something not everyone thinks of. Smoothies are most people’s go-to. However, in the winter when the weather shifts you may not be consuming as many smoothies. Therefore, adding it to your favorite soup is a wise idea.
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Add collagen peptides to either homemade nut or seed milk or store-bought to give it a boost. I personally think homemade is superior. It is less expensive to make and requires minimal effort.
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I bet you never thought about adding collagen peptides to marinara sauce did you? Adding collagen peptides to any and all sauces is another easy way to get more collagen into your day.
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When you cook with ground meat such as beef, chicken or turkey consider adding it in the same way you add seasonings.
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Collagen peptides mix well into dairy products like sour cream, yogurt, kefir, and cottage cheese.
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Do you love salad? Consider adding collagen peptides to your homemade or store-bought salad dressings.
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Last but not least you can boost store bought bone broths, broths, and stocks with collagen peptides.
- Add collagen peptides into salsas and guacamole to upgrade taco night!
COLLAGEN INFUSED RECIPES TO TRY
White Chocolate Curry Chia Pudding
I hope this post helped you to learn a bit more about collagen peptides as well as creative ways to use them. Do you take collagen peptides? What is your favorite way to use them? Please share in the comments below!
In Love, Health + Gratitude,
Katie