Benefits Of Collagen On The Keto Diet

Keto diet and collagen supplements bone broth

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Every few years, new-fangled diets emerge on the scene. Many fade away, but some stick around--it looks the keto lifestyle is one that seems to be sticking around. In this article, we're going to go over what keto is, what collagen is and then we're going to highlight the benefits of collagen on the keto diet.

Let's get started....

What is the definition of keto diet?

First, keto is short for ketogenic. The ketogenic diet is a way of eating that is said to promote weight loss and help heal inflammation, cancer, obesity, type 2 diabetes, Alzheimer's disease, and movement and neurological disorders.

Second, this diet trains the body to use fat for energy instead of carbohydrates. Research shows that carbohydrates increase blood sugar and cause insulin resistance which leads to an increase in weight.

Using fat for energy instead keeps insulin in check, a steady energy level and less hunger pains.

Therefore, keto is used by many to help them to not only lose weight but also to improve their overall health.

How does the keto way of eating work?

The ketogenic diet changes the way you structure your meals so it is mostly healthy high fats, with some protein and low carbs.

In general, although individual results will apply, your daily guidelines are 20 grams carbs max and then 20-25% of your calories from protein and 70-75% from fat.

After about 4 days on this way of eating, your body will go into what is call ketosis. That's when the body doesn't use carbohydrates for energy and moves to use fat as its main energy source instead.

As a result, keto dieters report benefits such as:

  • Reduced appetite
  • Quick initial weight loss
  • Less abdominal fat
  • Lower blood sugar and insulin levels

This is what's even more exciting...

Another one of the benefits of collagen peptides on the keto diet is you can get collagen with MCT powder or oil (a combination of coconut and palm oils). This is an example of the type of fat you want to have on the keto diet.

Actually, MCT oil and powder makes it easy to get the amount of healthy fats required each day to put your body into ketosis.

People really like MCT oil because it's known to provide steady energy by regulating blood sugar and mental clarity.

What's important to know is that in spite of these positive results from keto, there's not a lot of scientific evidence on how effective a keto lifestyle is over time, one way or the other.

Like any major change you're going to make to your health routine, we recommend consulting with your health care provider and seeing if it works for you.

benefits of collagen on the keto diet

Defining collagen

Collagen is the most abundant protein in your body and appears everywhere.

It's a strong, flexible and long protein that basically 'holds' everything together in your body, especially connective tissue like cartilage and the pelvic floor.

To clarify, the collagen breakdown of its structure includes the stringing of unique amino acids (which is different from other proteins like whey protein, for example) together. Then collagen synthesis generally occurs when vitamin C, zinc and copper are introduced.

Unfortunately, starting in your late 20s, your body slows down new collagen formation and production.

Also, too much sun, not enough sleep, stress, smoking and a poor diet can also cause collagen breakdown.

What happens when your body has less collagen?

Conditions start appearing like wrinkles, fine lines, arthritis, leaky gut, smaller muscles, weaker arteries, more brittle bones, thinning hair, saggy skin, weak nails and collapsing arteries.

So why collagen on keto?

If weight loss is one of your goals, then the ketogenic diet may be exactly what you've been looking for.

As we mentioned, your daily guidelines on keto are 20 g carbs max and then 20-25% of your calories from protein and 70-75% from fat.

When keeping carbs so low, it can be a challenge to not go over the daily carb limit.

Not only that, but the keto formula also recommends a low number of calories from protein (the bulk of the calories from fat), which could be another challenge.

Well, what's the solution?

Enter hydrolyzed collagen protein peptide supplements --you can get a hefty dose of high-quality protein at little to zero carbohydrates and calories!

Not only that, but you'll also get critical amino acids from a clean collagen powder for keto supplement.

You can also get these same critical amino acids and collagen from a high-quality bone broth. Bone broth is perfect for a keto diet!

Check out our review of the best bone broth for our top picks.

Which amino acids are that important you ask?

You'll want to know about these amino acids as they have critical functions in your body:

  • Glycine: Not only is the amino acid glycine crucial for quality sleep , but it also affects cognition, mood, appetite and digestion, immune function and pain perception.
  • Proline : Important factor to help keep joints and tendons strong, but also supports a healthy heart muscle and wound healing .
  • Hydroxyproline: Helps bind water to cells, an anti-aging powerhouse for skin and required to make new collagen protein

In today's modern society, most people don't consume all parts of an animal like our ancestors. The result is that you are more than likely not getting enough of these important amino acids.

Luckily, collagen powder, bone broth and healthy foods are excellent ways to add more amino acids to a keto lifestyle.

Other ways collagen can help your body

It should be noted, not only does collagen help keep your body in ketosis, but you may also gain these advantages your body will love:

  • Improved skin elasticity
  • Softer wrinkles and fine lines
  • Stronger connective tissue
  • Harder nails
  • Improved wound healing and lighten scars
  • Stopping hair loss and encourage hair growth
  • Less arthritis discomfort and joint pain
  • Boost muscle size and bone strength
  • Help stop a leaky gut
  • Support healthy eyes
  • Give structure to arteries
  • Prevent existing collagen breakdown
  • Encourage new collagen production

How you can get more collagen into your body?

Undoubtedly, the explosion of collagen protein's popularity has led to the creation of collagen products that are inexpensive, easy to find and easy to take.

Here are some ways you can increase your collagen intake through a collagen peptide supplement and other innovative methods:

  • High-quality and clean protein powder or capsules (bovine, fish or multi-collagen)
  • Liquid collagen
  • Protein bars
  • Coffee and coffee creamer
add foods to keto diet to create collagen

Increase your intake through foods

Importantly, collagen provides the same benefits for animals as it does for humans. Therefore, animals are the only source for dietary collagen.

In addition, you can get vitamin C, zinc and copper from foods that can also help with collagen production.

Here are some suggestions on what to eat:

  • Gelatin
  • Fish
  • Chicken
  • Red meats
  • Citrus fruits
  • Red and yellow vegetables
  • Bone broth (homemade or ready-made)
  • Egg whites


In this article, you learned what the keto diet is, what collagen is and the benefits of collagen on the keto diet.

Collagen can help you more easily stay within the diet's guidelines for fats, protein and carbs, thereby making it easier to lose weight.

Furthermore, additional collagen peptides can have so many benefits, such as receiving more of the amino acid glycine for one. Also, hydrolyzed collagen can help support healthier joints, heart, skin, hair and nails, bones and muscles...just to name a few.

If you're going to try keto for the first time or go back to practicing the lifestyle, consult with your healthcare provider and make sure you buy only the best collagen supplements for keto.


How much collagen should you take on keto?

You can simply take capsules or you can use collagen powder to put into liquids, bake with it and add it to foods.

Or, a favorite way people take their collagen protein powder is in a smoothie .

Does collagen kick you out of ketosis?

Depending on the amount of collagen supplementation you're using, there's probably not going to be enough protein in a serving to kick you out of ketosis.

Just to be sure, you can add coconut oil, grass-fed butter or ghee, to your collagen beverage or get a supplement that has coconut milk or MCT oil--both high in good fat.

Are there side effects from using collagen with keto?

Collagen supplements are generally well-tolerated by most who use them.

However, there are some people that experience side effects like:

  • an uncomfortable feeling of fullness
  • heartburn
  • bad taste in the mouth
  • a potential allergy to the animal protein


How much collagen should you take on keto?

Does collagen kick you out of ketosis?

Are there side effects from using collagen with keto?