What is collagen? It’s a plentiful protein our bodies produce that supports skin, nails, joints and gut health. The benefits of collagen are significant, and adding collagen peptides to your routine is an easy way to support overall wellness. Here are three simple ways to include more collagen in your daily diet.
I haven’t posted much about wellness lately—I’ve been focused on recipes and videos—but I wanted to share a habit that’s made a real difference for me: consistently adding collagen to foods and drinks I already enjoy. It’s simple, nearly flavorless, and integrates easily into a busy routine. Before I explain how I use collagen, let’s cover what collagen actually is and why it matters.
What is collagen?
Collagen is a fibrous, insoluble protein naturally present throughout the body. It’s the most abundant protein we have, accounting for roughly 25–35% of total protein. You may have seen collagen promoted in skincare products or anti-aging treatments, and it’s true that collagen production declines with age—often noticeably around the 40s and more dramatically after menopause. Beyond skin appearance, collagen plays an important structural role for teeth, nails, tendons, joints, cartilage and muscles, and it supports gut health, which is especially relevant for autoimmune and digestive concerns.
Think of collagen as the body’s structural glue. When we’re younger we produce ample collagen, but production wanes over time. That reduction contributes to decreased skin elasticity, increased fragility, and the formation of wrinkles. Because collagen has such a broad role, supporting its levels can benefit multiple systems, not just appearance.
Collagen damage and how to support recovery
Along with aging, several factors can accelerate collagen breakdown: high sugar intake, smoking, excessive sun exposure, chronic stress and certain autoimmune conditions. I didn’t smoke, but past high-sugar habits, sun exposure in younger years, unmanaged stress and autoimmune issues affected my skin and overall resilience. The good news is that many of these effects can be mitigated with lifestyle choices.
Now I take preventive steps: I wear sunscreen, prioritize stress management through yoga and meditation, and manage autoimmune symptoms with diet and lifestyle strategies. I also emphasize collagen-supporting foods—fatty fish like salmon and tuna, leafy greens, citrus and berries, eggs and avocados—that provide omega-3s, vitamins and antioxidants that help maintain healthy collagen production.
On top of dietary choices, I supplement with collagen peptides to help offset the natural decline in production.
Supplementing with collagen protein powder
Adding collagen protein powder to beverages and meals is an easy, low-effort way to increase intake. Many collagen powders are flavorless and dissolve well, so they don’t alter taste or texture. I’ve been using collagen peptides and marine collagen for about a year and find them convenient for everyday use.
The products I use come from pasture-raised, grass-fed sources or sustainably harvested marine sources. These options offer flexibility for different dietary preferences, including a marine option suitable for pescatarians. I’ve also tried cartilage-based supplements, which contain natural chondroitin sulfate and can be an option for those looking for joint support.
What I value in a collagen product
- High-quality sourcing from pasture-raised, grass-fed cattle or sustainably harvested marine fish.
- Minimal processing and no unnecessary additives, so the powder blends seamlessly into recipes.
- Options that fit different diets—bovine, marine, or cartilage-based—so you can choose what works best for you.
3 ways to eat more collagen
Once you choose a collagen powder, here are three easy methods to incorporate it into meals. Collagen peptides are water soluble, so unlike gelatin they won’t gel or change texture—they simply blend in.
- Add it to your coffee: Stir 1–2 scoops into your morning coffee, whether you drink it black or with milk. The powder is virtually undetectable in taste or texture.
- Add it to smoothies: Boost post-workout or morning smoothies by blending in 1–2 scoops. Collagen mixes well with fruit, greens and nut milks without altering flavor.
- Stir it into porridge or oatmeal: Mix collagen into warm porridges right before serving to enhance the protein content and nutritional value of your breakfast.
Beyond these ideas, collagen can be added to soups, sauces, dips and many other savory or sweet preparations. Because it’s neutral in flavor and dissolves easily, it’s an unobtrusive way to raise daily protein and support collagen-dependent tissues.
This post reflects my experience using collagen peptides. I share it to offer practical, simple ways to include collagen in everyday meals. If you’ve tried collagen protein powder, what do you mix it into? Share your favorite uses and recipes in the comments below.