How to Take Collagen Powder

Research has not determined if there’s a “best” way to take collagen powder and the efficacy of collagen supplements requires further research. Be sure to always discuss any changes in diet or new supplements with your doctor before starting. 

Collagen powder is one type of collagen supplement. Collagen powders are not intended to protect against collagen decline associated with unhealthy habits like maintaining a poor sleep schedule or smoking cigarettes. 

Collagen supplements have become popular with consumers looking to boost their collagen levels. 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. 

It’s important to note that the U.S. Food and Drug Administration regulates collagen supplements as food rather than as medication, which has stricter standards. Look for third-party verification on products’ labels. U.S. Pharmacopeia, for example, ensures ingredients are verified, and NSF International certifies that ingredients match what’s listed on the label.

Collagen powder is more versatile than 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, based on your diet, advice from your doctor and your personal preferences.

The convenience of adding collagen powders to hot foods and drinks, smoothies and even baked goods is popular with consumers.

How to Prevent Collagen Powder from Clumping

Collagen powder is prone to clumping when mixed into food or beverages. There are a number of methods to avoid this to maintain the 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. Whisking, stirring and 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.