I recently posted a lengthy article on the evidence supporting supplementation with hydrolyzed collagen + hyaluronic acid (HA) + Vitamin C – a combo of supplements that when taken together have been proven to reduce skin wrinkling, improve skin elasticity and increase skin’s overall hydration (think plumping) levels. You can check out that post here. The basic idea is that several studies have proven that consumption of a hydrolyzed collagen powder in conjunction with daily hyaluronic acid and Vitamin C supplementation can significantly increase your skin’s hydration levels, improve its elasticity and decrease wrinkles. Pretty exciting stuff! Check that post for full research detail and product recommendations.
There are a number of quality hydrolyzed collagen products available nowadays. The 3 I like best are California Gold Nutrition CollagenUp; NeoCell’s Super Collagen; and Great Lakes Gelatin brand Collagen Hydrolysate Kosher Unflavored Beef powder. Great Lakes Gelatin brand also produces 2 other collagen supplement options – these awesome Collagen Hydrolysate Convenience Packs and these nifty little Collagen Endurance Plus packets. The latter product includes 100% of RDA for all B Vitamins as well as 100mg. of Vitamin C per serving (packet). However, the Collagen Endurance Plus products do have some added sucrose, so this option would not be appropriate for folks actively doing #WHOLE30.
The following recipes combine hydrolyzed collagen and other superfood ingredients into enjoyable, yummy-tasting beverages. I try to drink 2-3 collagen beverages per day. Experiment with these recipes and let me know (in the comments) if you have other collagen recipes you love!
1. Get Glowing Green Tea
I’ve written previously about green tea and the evidence supporting its status as a superfood. I was recently alerted to this fantastic, and quite compelling article detailing the 15 health benefits of green tea and the science behind them. So if you (like me) enjoy geeking out on the science of nutraceuticals and health foods, be sure to check it out!
This recipe is really tasty and helps ensure I meet my daily green tea quota. The secret is the cranberry juice and added super fruit powder (in this case Navitas Naturals Organic Pomegranate Powder) which provide both a sweet-tart flavor and added Vitamin C which, along with supplemental hyaluronic acid, are key to helping your body assimilate the collagen. Think of them as a power booster for the collagen protein, and they happen to taste great.
• 1 sachet plain or fruit-flavored green tea + 8oz. pure filtered or distilled water
• 1 scoop (about 1 Tbsp.) hydrolyzed collagen supplement (see this list for recommended hydrolyzed collagen options)*
• 1-3 tsp. powdered super fruit Vitamin C supplement (I used about 2 tsp. Navitas Naturals Organic Pomegranate Powder) or preferred capsule Vitamin C. (I like Pure Radiance C Veggie Caps .)
• Cinnamon stick for garnish
• Microwave or tea pot
• Measuring cups + spoons
1. Brew tea using 6 oz. filtered or distilled water per sachet. Allow tea to steep at least 5 minutes before removing sachet.
2. At this point, I like to reheat the tea for a few seconds on HIGH in my microwave because I dislike lukewarm tea, but that’s totally optional. Remove and discard green tea sachet.
3. Stir 1 scoop (Tbsp.) hydrolyzed collagen into hot tea. Continue stirring gently until collagen is completely dissolved.
4. Add desired amount (I recommend 1/2 cup) of pure unsweetened cranberry juice, powdered fruit supplement and garnish with a cinnamon stick if desired. You can add sweetener to this tea, but I find it doesn’t need it with the fruit juice and pomegranate powder. You could add a pinch of stevia if you want it a bit sweeter. But stevia is not permitted during #whole30.*** (See comment below.)
***Stevia and all other natural or artificial sweeteners (with the exception of pure, no-sugar-added juice) are not permitted during #WHOLE30. For a complete list of #WHOLE30 program do’s and don’ts as well as answers to just about any and all #WHOLE30 questions you may have, I highly recommend you check out the program rules here and other resources available at WHOLE30’s website to educate yourself prior to beginning your own WHOLE30 journey or anytime you have questions or need some support (the Facebook and Twitter feeds are tremendous sources of encouragement and support).
2. Prettier Me Mocha
This recipe is essentially my #WHOLE30 Bullet-Proof Coffee with collagen. It’s also very similar to the original recipe from The Coconut Mama, located here. But lately, I’ve been really enjoying the deliciously creamy and #WHOLE30 approved Nut Pods Original Unsweetened Coffee Creamer. BTW, I’ve also tried their Unsweetened French Vanilla-flavored Coffee Creamer and love it too! Nut Pods are great for those times when I need some coffee but don’t wanna risk waking the baby by running the Nutribullet. I highly recommend Nut Pods!
• 8 oz. freshly brewed black coffee, preferably organic
• 1-2 scoops (1-2 Tbsp.) powdered hydrolyzed collagen + Hyaluronic acid + Vitamin C (e.g. California Gold Nutrition CollagenUp)
• 1-2 Tbsp. pure (unsweetened) cocoa/cacao powder (I like this one from Nativas Naturals)
• 1 Tbsp. extra virgin coconut oil or 2 Tbsp. Nut Pods Original Unsweetened Dairy-free Coffee Creamer
• dash cinnamon or nutmeg (if desired)
• pinch pure Stevia (optional, don’t use if doing #WHOLE30, see comment above)***
• Measuring spoons
1. Brew coffee using 6-8 oz. filtered or distilled water.
2. While coffee is still very hot, carefully pour into blender canister along with all other ingredients and stir briefly until collagen is dissolved. Place canister on blender base and cover with lid.
3. Blend mixture for a few seconds on HIGH until frothy.
4. Pour into a large mug. Adjust seasoning/sweeteners to taste if desired. But remember, sweeteners of all kinds (including naturally-derived ones like Stevia, maple syrup and honey) are not permitted during #WHOLE30. For a complete list of #WHOLE30 program rules, check out the program rules here and resource links listed in comment above.***
N.B. This recipe can be made without use of blender if using Nut Pods Creamer instead of coconut oil. But even when using Nut Pods creamer, I still like to give my collagen coffee beverages a quick whir in the blender to ensure everything is well-combined and frothy.
Makes 1 Serving.
3. Skin-Loving Bone Broth Beverage
This warm, savory drink is incredibly soothing and satisfying. It’s a terrific afternoon pick-me-up for tired mommies (like me)! The protein helps tide me over until dinner and the vegetable juice provides some extra Vitamin C + Potassium. You could use store-bought broth, provided it doesn’t contain any sulfites, MSG or other nasty additives. If you’re new to making bone broth, you can read up on the process and find some easy+delicious recipes from Paleo Leap here and The Wellness Mama here.
• 1 cup homemade bone broth
• 2 scoops (about 2 Tbsp.) hydrolyzed collagen + Hyaluronic acid + Vitamin C (e.g. (e.g. California Gold Nutrition CollagenUp or your preferred hydrolyzed collagen powder + Vitamin C + Hyaluronic Acid supplements) or 2 scoops (2 Tbsp.) of Great Lakes Gelatin brand Collagen Hydrolysate (be sure to take your daily hyaluronic acid supplement and at least 100mg. Vitamin C along with this broth)
• ½ cup unsweetened, low sodium tomato juice cocktail (e.g. V8 Original Low Sodium Vegetable Juice)
• 1 Tbsp. freshly-squeezed lemon juice (optional)
• 1 tsp. hydrolyzed gelatin (optional)
• Salt & pepper to taste
• Measuring cups
• Large Mug
1. Gently heat bone broth in microwave or on stovetop until a little hotter than desired temperature.
2. Remove from heat, and gently stir in 1 scoop hydrolyzed collagen and 1 tsp. gelatin (if using), continuing to stir until collagen + gelatin are completely dissolved.
3. Next carefully pour broth mixture into large mug. Then add the vegetable juice and (if desired) lemon juice.
4. Taste for seasonings, adjusting as needed.
Makes 1 Serving.
4. Make Me Younger Choco-Almond Smoothie
This is my current favorite lunch. I can make it quickly and drink it while chasing after my 9-month old daughter who is now constantly in motion. Containing several super star foods from the HealthGrove list of top 30 foods for beautiful skin and hair, this shake is thick, creamy and delicious! The spinach provides a hefty dose of nutrition including Folate, Magnesium, Potassium and Vitamins A, C, E, B2 & K. Read more about spinach here. The almond butter imparts a yummy nutty flavor that goes so well with the cocoa. Almonds also provide more Vitamin E antioxidants, some extra protein and healthy fat (thereby boosting the satiety factor of this shake). Read more about almonds’ nutrient values here.
• 3 soaked dates (Soak in filtered water about 1 hour. Be sure the dates you use are free of sulfites if doing #WHOLE30)
• 8 oz. homemade almond or coconut milk
• 2 scoops (about 2 Tbsp.) powdered hydrolyzed collagen + Hyaluronic acid + Vitamin C (e.g. California Gold Nutrition CollagenUp ) or preferred hydrolyzed collagen powder + hyaluronic acid supplements + Vitamin C
• 2 cups loosely packed fresh baby spinach leaves
• 2 Tbsp. pure (unsweetened) cocoa/cacao powder (I like this one from Nativas Naturals )
• pinch salt
• 2 Tbsp. #whole30-compliant or paleo-correct almond butter (i.e. without any added sugars or sweeteners)
• 1 tsp. hydrolyzed gelatin, e.g. Great Lakes Gelatin Unflavored dissolved in 2 Tbsp. warm filtered water (optional but helps make shake thicker and more creamy)
• 1 cup ice cubes (optional, I add ice to thicken the shake and make it more like ice cream)
• pinch pure Stevia extract (optional and can be substituted for soaked dates if you’re watching your carbs but, do not use if actively doing #WHOLE30, see comment above)***
• Blender (I used this NutriBullet Pro 900 model, but a Vitamix or similar strong blender will work well too)
• 2 Freezer-safe mugs or jars with lid
• Measuring cups + spoons
1. If using gelatin, stir into 2 Tbsp. filtered water and allow to sit for a few (3-4) minutes. Combine milk and collagen in blender canister and whisk briefly with a fork until collagen mostly dissolves (there will still be a few collagen “lumps” but that’s okay).
2. Put spinach into blender canister then pour in milk+collagen mixture into blender along with all other ingredients.
3. Place canister on blender base. Cover with lid and blend mixture for a few seconds on HIGH until frothy.
4. Pour into 2 freezer-safe mug or jars with lid. Freeze for about 1 hour or enjoy immediately.
Makes 2 Servings or 1 Large Meal-sized Shake
Remember, sweeteners of all kinds (including natural ones like Stevia) are not permitted during #WHOLE30. For a complete list of #WHOLE30 program rules, check out the program rules here and resource links listed in comment above.***
N.B. If you don’t have access to homemade nut milk, you can substitute ½ cup Nut Pods Original (or flavored) Unsweetened Coffee Creamer + ½ cup filtered water. Stir briefly to combine creamer and water. Then add collagen and proceed as above.
Makes 1-2 servings.
BTW: Don’t be dissuaded by the slightly greenish color of this shakes. It’s delicious and Hubs swears “it’s as good any ice cream!” I like to save half this recipe and keep in the freezer until after dinner. It’s the perfect dessert.
Beauty Resource of the Day:
This video from Emily Noel of Beauty Broadcast is fantastic in content and simplicity.
I LOVE tip #3! It’s one of those “why didn’t I think of that?” kind of tips. I’m hoping this tip “changes my makeup world” too! Thanks as always Emily 🙂
Wisdom for the Day:
Loyalty makes a person attractive. It is better to be poor than dishonest. ~Proverbs 19:22 (NLT)
Read more here.
If you’re interested in checking out the scientific evidence supporting the effectiveness of hydrolyzed collagen ingestion for wrinkle reduction and increased skin hydration, check out this DBW post detailing research & evidence supporting Hydrolyzed Collagen Combo Supplements for Younger-Looking Skin. And if you wanna delve deeper into the research, check out these scientific articles and helpful collagen info sites:
1. Borumand & Sibilla S. Effects of a nutritional supplement containing collagen peptides on skin elasticity, hydration and wrinkles, 2015. Journal of Medical Nutrition and Nutraceuticals; 4(1), 47-53. Online full text article link.
2. Ohara H, Ito K, Iida H, Matsumoto H. Improvement in the moisture content of the stratum corneum following 4 weeks of collagen hydrolysate ingestion. Nippon Shokuhin Kogaku Kaishi 2009; 56: 137-45. Online link to abstract here.
3. Matsumoto H, Ohara H, Ito K, Nakamura Y, Takahashi S. Clinical effect of fish type I collagen hydrolysate on
skin properties. ITE Lett Batteries New Technol Med 2006; 7:386-390. Full text unavailable. See other cited article links (above and below) for summary of this study.
4. Sibilla S, Godfrey M, Brewer S, Budh-Raja A, Genovese L. An Overview of the Beneficial Effects of Hydrolysed Collagen as a Nutraceutical on Skin Properties: Scientific Background and Clinical Studies. The Open Nutraceuticals Journal 2015; 8: 29-42. Online full text article available here.
5. Dr. Tim O’Shea of The Doctor Within on Hydrolyzed Collagen Supplementation. Link here.
6. All About Gelatin & Collagen from Paleo Leap.
7. And you’ll want to check out this list of Studies on Collagen Supplementation from Collagen Complete.