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Benefits of Keto Collagen: Understanding Keto Diet Supplements

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  Published on May 16th, 2020
  Reading time: 2 minutes
  Last modified January 24th, 2023
keto collagen

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:

Aimee McNew, MNT is a nutritionist and researcher who focuses on women’s health, thyroid, prenatal, and postpartum wellness. She has worked in private practice and written on nutrition-related topics for a decade and is the author of The Everything Guide to Hashimoto’s Thyroiditis (Simon & Schuster, 2016). She is currently working on her next book.



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. 


Ganceviciene, R., Liakou, A. I., Theodoridis, A., Makrantonaki, E., & Zouboulis, C. C. (2012). Skin anti-aging strategies. Dermato-endocrinology, 4(3), 308–319. 


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. 


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


 Viguet-Carrin S, Garnero P, Delmas PD. The role of collagen in bone strength. Osteoporos Int. 2006;17(3):319?336. doi:10.1007/s00198-005-2035-9


  1. Joan Hendrix says:

    I find this is good information. My skin and nails are bad. I’m going to try this collagen for a few weeks and see if my problems improve for the better. Thank you

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