The keto diet is high in fat and very low in carbs. Certain supplements can promote nutritional balance and other benefits while following a ketogenic diet. Collagen is rich in amino acids and contains primarily protein. These amino acids present in collagen have numerous benefits like supporting healthy joints, skin, hair, and nails, as well as gut health. Collagen peptides are a great supplement to use on a keto diet whether you’re adding it to coffee, fat bombs, or anything in between.
Health Benefits of Keto Collagen
1) Gut Health
As mentioned above, collagen contains amino acids that promote gut health. Bone broth is rich in gelatin and collagen, but few other foods that we eat are potent sources. Smaller amounts of collagen are found in foods like grass-fed beef and salmon. (1)
2) Hair, Skin, and Nail Health
Skin health can be improved by collagen. Not only is collagen a major component of skin, supplementing with it can improve skin elasticity, hydration, and strength. The same is true for hair and nails. Collagen can strengthen hair proteins so they break less easily, and can contribute to the growth of stronger, healthier nails. (2, 3)
3) Joint Pain
Joint pain is a chronic problem for many with osteoarthritis or rheumatoid arthritis. Research finds that collagen supplementation can decrease joint pain and stiffness and can increase the ability and desire to participate in exercise and other activities. (4)
4) Muscle Mass
Collagen can also contribute to increased muscle mass thanks to the proteins it contains. This can happen in people with low muscle mass or muscle wasting, but also in those looking to improve their body composition. (5)
5) Preventing Bone Loss
Bone loss resulting in osteoporosis is a major concern, especially for women. Collagen is an important component of bones, providing structure to them and helping to decrease the onset of brittle bones or decreased bone density. (6) While calcium gets all the attention when it comes to bone health, collagen is a critical nutrient for anyone looking to support a healthy skeletal structure.
How Can You Incorporate Collagen Into Your Diet?
Collagen is one of the easiest supplements to incorporate into your diet because it dissolves relatively easily and is found in both flavored and unflavored varieties. Try adding a scoop of keto collagen into foods and drinks like these:
1)Favazzo, L. J., Hendesi, H., Villani, D. A., Soniwala, S., Dar, Q. A., Schott, E. M., Gill, S. R., & Zuscik, M. J. (2020). The gut microbiome-joint connection: implications in osteoarthritis. Current opinion in rheumatology, 32(1), 92–101. https://doi.org/10.1097/BOR.0000000000000681
3) Hexsel D, Zague V, Schunck M, Siega C, Camozzato FO, Oesser S. Oral supplementation with specific bioactive collagen peptides improves nail growth and reduces symptoms of brittle nails. J Cosmet Dermatol. 2017;16(4):520‐526. doi:10.1111/jocd.12393
4) Schauss AG, Stenehjem J, Park J, Endres JR, Clewell A. Effect of the novel low molecular weight hydrolyzed chicken sternal cartilage extract, BioCell Collagen, on improving osteoarthritis-related symptoms: a randomized, double-blind, placebo-controlled trial. J Agric Food Chem. 2012;60(16):4096‐4101. doi:10.1021/jf205295u
5) Zdzieblik, D., Oesser, S., Baumstark, M. W., Gollhofer, A., & König, D. (2015). Collagen peptide supplementation in combination with resistance training improves body composition and increases muscle strength in elderly sarcopenic men: a randomised controlled trial. The British journal of nutrition, 114(8), 1237–1245. https://doi.org/10.1017/S0007114515002810