Collagen Smoothies: Benefits and Delicious Recipes to Try
At a Glance:
- Collagen is the body’s most abundant protein, known for supporting skin, nails and joint health.
- Adding a scoop of collagen peptides into smoothies is a delicious and refreshing way to enhance overall wellness and maximize your daily collagen intake.
- Learn how to incorporate collagen peptides into your smoothies with these tasty recipes.
Looking to whip your daily wellness into shape? Look no further than collagen smoothies. On their own, smoothies are a go-to for being a quick, delicious and versatile way to pack essential nutrients in one slurpable drink. But with collagen? Smoothies become next-level beneficial.
Collagen is the body’s most abundant protein, responsible for giving support to skin, muscles, joints and connective tissue.[1] Collagen in the body is what supports glowing skin, stronger nails and easier movement.
In this article, we’ll break down the benefits of supplementing with collagen and how to do it safely. Plus, share simple, delicious collagen smoothie recipes you can whip up at home.
What are the Health Benefits of a Collagen Supplement?
In the body, collagen is a fiber-like structure that comprises 30% of the body’s total protein and makes up connective tissue. Think of collagen as a glue that holds the body together.
The catch? Collagen levels naturally decline with age. This can result in signs of aging, such as wrinkles, stiff joints and brittle nails. This is where collagen supplements shine, as they help with your collagen stores while nourishing your body with nutrients. Most collagen supplements contain hydrolyzed collagen peptides.[2] Sourced from the connective tissue of animals, these are the small, easily digestible collagen forms.
Here are some well-studied benefits of collagen peptides:
Skin Elasticity
Collagen may help you glow from the inside out. A meta-analysis of 19 studies found that collagen supplements may help with wrinkles by supporting skin firmness and hydration.[3]
It’s unclear whether these benefits were from collagen alone, as these studies included other skin-supporting ingredients, such as hyaluronic acid.
Joint Health
Whether you have stiff joints with age or from athletics, collagen supplements may help you. A 2023 study examined how native type II collagen and hyaluronic acid collagen may help support joint health.
Type II collagen helps stimulate the production and differentiation of cartilage cells. It can also help with joint comfort. This is vital for joint health, as cartilage acts as a cushion for the joints.[4]
Is Collagen Safe to Use?
Yes, collagen is safe to use. According to research, the recommended daily intake of hydrolyzed collagen is generally 2.5 to 15 grams,[5] though doses as high as 20 grams have been used as well.
While collagen is generally well-tolerated by most people, mild side effects can include6:
- Rashes
- Heavy feeling in the stomach
- Mild diarrhea
A note for vegans and vegetarians: Collagen supplements are not vegan, and there are no real plant-based versions currently available.
How Can You Tell That Collagen is Working?
Since collagen works at the cellular level to enhance wellness, you’ll see and feel the results.
Here are a few benefits to look forward to:
- Skin may start to glow and appear firmer; there are fewer lines and wrinkles
- Nails may be less brittle and grow faster
- Joints may feel less stressed, and you don’t feel as uncomfortable with movement
It’s important to note that benefits don’t magically appear overnight. It may take four to 12 weeks of daily use to see skin results and a few months for the joints to catch up.
More From Bulletproof
Collagen Smoothie Recipes
Ready to give collagen smoothies a whirl? These simple recipes are a delicious and easy way to maximize your collagen intake while nourishing your body with nutrients from fruits and vegetables. Happy blending!
Gut-Friendly Collagen Smoothie Recipe
Show your gut some love with this collagen smoothie. It’s made with Bulletproof Unflavored Gut Health Collagen Protein, which contains probiotics and prebiotics to feed the good bacteria in your gut. Plus, we swapped out the high-carb fruits like bananas and mangos for mixed berries. These hit the mark where it counts—super low on the glycemic index and super high in antioxidants.
High-Protein Mint Chocolate Chip Shake
Don’t be surprised if this recipe dupe makes you nostalgic for your favorite fast food Shamrock Shake. Only it’s a lot better for you than the fast-food version, as it combines star ingredients like protein-rich Greek yogurt and milk, baby spinach and Unflavored Collagen Peptides. The fresh mint leaves are like the cherry on top, delighting your taste buds with a refreshing, minty flavor.
Tangerine Creamsicle Avocado Smoothie
Your favorite childhood creamsicle is all grown up and better than ever. Fresh tangerine, creamy avocado and Vanilla Collagen Protein Powder come together for a bright, refreshing collagen-infused treat. Sip anytime, but especially after a workout—the added whey protein helps assist in muscle recovery.
Creamy Coconut and Avocado Smoothie
You’ll go coco-nuts for this collagen-rich smoothie! It’s chock full of healthy fats from fresh avocado and creamy coconut yogurt. Since the recipe already calls for vanilla, you can use unflavored or vanilla-flavored collagen. Either way, this dessert-like smoothie will transport you to a tropical paradise.
Sign up for early access to sales, product launches, the latest Bulletproof news and more!