Recently, collagen has become the most popular supplement to take for the many benefits it offers. Not only does it help keep the body young and healthy when aging begins, but it is also extremely easy to add to your daily routine. Keep reading to get some ideas on how to add collagen supplements to your meals while maintaining a youthful glow!

What is Collagen?

Collagen is a protein found in the bones, skin, muscles, and tendons in our bodies. It is made up of amino acids such as glycine, proline, and hydroxyproline, helping tissues and muscles to stay flexible and strong [1,2]. 

As aging begins, the body’s natural collagen production slows down, causing to have visible effects on the human body, such as wrinkles, brittle hair and nails, and weaker joints and tendons [3]. Therefore, collagen supplements are a great way to make up for the body’s lack of production, slowing down aging and helping the body stay healthy. Certain foods contain collagen, yet it is difficult to measure how much you are consuming. With supplements, you know exactly how much your body is receiving and how to keep from over-consumption. 

How Do Supplements Work?

Collagen supplements come in different forms, whether it be through powder, capsules, or even gummies. Supplements make up for the lack of natural collagen production, which may help slow down aging. Powder supplements are the most popular of the three, being the most versatile and fun to incorporate into your daily routine. 

The benefits of taking collagen supplements include the following [4]:

How Much Should I Take?

If you’re new to taking collagen supplements you may wonder how much and how often should you be consuming? On average, collagen supplements are taken daily, consumed in amounts ranging from 2.5-15 grams per day [5]. While it is not detrimental to go slightly over the recommended amount, it is important to avoid the overconsumption of collagen supplements. Too much collagen can lead to stomach pain, feeling too full, or leaving a bad aftertaste [6].

How Do I Use Collagen?

Now that you know how much collagen to consume, you might wonder how to consume it. The great thing about collagen is that it is super convenient to use whether you're putting it in your favorite drink or incorporating it into fun recipes. 

Pattern Wellness’ Collagen Peptides Powder is easily dissolvable and flavorless, making your experience with the powdered supplement even easier to add to your daily routine!

To optimize your experience with Pattern Wellness’ Collagen Peptides Powder, here are several recipes you could make to bring collagen supplements into your daily life:

Collagen Supplement Recipes

Oat Pancakes

Ingredients:

• ¼ cup almond milk
• 2 eggs
• 1 egg white
• 1 tsp vanilla extract
• 1-2 tbsp maple syrup
• 2 cups oats
• 1 tsp baking soda
• 2 tsp baking powder
• 2 scoops of Pattern Wellness’ Collagen Peptides Powder

Directions: 

1. Mix wet ingredients (eggs, almond milk, vanilla, and maple syrup) in the blender. 
2. After mixing, add in the solid ingredients (oats, baking soda, baking powder, and Pattern Wellness’ Collagen Peptides Powder). Blend until oats are smooth. 
3. Butter a skillet and start making pancakes on low-medium heat. Flip the pancake when bubbles begin forming. 
4. Decorate your pancakes with your favorite toppings.  

Sugar-free Banana Bread 

Ingredients:

• 1 cup white whole wheat flour 
• ¼ cup Pattern Wellness’ Collagen Peptides Powder
• 1 tsp baking powder
• ¼ tsp baking soda
• 1 tsp cinnamon powder
• ¼ tsp salt
• 3 mashed ripe bananas
• 2 eggs
• 2 tbsp melted coconut oil
• 1 tsp vanilla extract
• ½ cup chopped nuts (optional)

Directions:

1. Preheat oven to 350 degrees.
2. Mix dry ingredients in a bowl (flour, Pattern Wellness’ Collagen Peptides Powder, baking soda, baking powder, cinnamon, and salt).
3. Blend wet ingredients (bananas, eggs, coconut oil, and vanilla) in a food processor. After smoothing, place in a large mixing bowl. 
4. Mix wet and dry ingredients together.
5. Grease loaf pan.
6. Place mix into loaf pan until ¾ full. 
7. Bake for 40-50 minutes or until baked through.

Strawberry Smoothie

Ingredients:

• 1 cup almond or coconut milk
• 1 cup frozen strawberries
• 1 scoop Pattern Wellness’ Collagen Peptides Powder
• 2 ice cubes

Directions:

1. Mix all ingredients in the blender and enjoy!

Chocolate Chip Cookies

Ingredients:

• 2 tbsp coconut oil
• 4 egg whites
• ¼ maple syrup or honey
• 1 tsp vanilla extract
• 2 cups almond flour
• 4 scoops Pattern Wellness’ Collagen Peptides Powder
• 1 tsp baking soda
• ¼ tsp sea salt
• ⅓ cup dark chocolate chips

Directions:

1. Preheat oven to 350 degrees.
2. Prepare cookie tray with parchment paper
3. Mix egg whites, coconut oil, vanilla extract, and maple syrup in a bowl. 
4. Add dry ingredients (Pattern Wellness’ Collagen Peptides Powder, almond flour, sea salt, and baking soda until mixed. 
5. Add and mix chocolate chips.
6. Form batter into small balls (about 1 tbsp) and place on cookie tray.
7. Bake for 10-12 minutes or until golden brown. 

When using Pattern Wellness’ Collagen Peptides Powder, you will feel the benefits that collagen provides, all while adding it to your favorite meals!

Ready to check it out yourself? Click here to shop!

Sources:

1. Collagen. The Nutrition Source. (2022, March 2). Retrieved from https://www.hsph.harvard.edu/nutritionsource/collagen/  

2. Kubala, J. (2022, February 9). Collagen: Benefits, side effects, and more. Healthline. Retrieved from https://www.healthline.com/nutrition/collagen#what-it-is-and-uses  

3. Clinic, C. (2021, November 9). How to rebuild your levels when your collagen depletes with age. Verywell Health. Retrieved from https://www.verywellhealth.com/collagen-supplements-4164818  

4. Kubala, J. (2022, February 9). Collagen: Benefits, side effects, and more. Healthline. Retrieved from https://www.healthline.com/nutrition/collagen#supplements  

5. Kubala, J. (2022, February 9). Collagen: Benefits, side effects, and more. Healthline. Retrieved from https://www.healthline.com/nutrition/collagen#food-sources  

6. Streit, L. (2019, January 23). 5 evidence-based ways collagen may improve your hair. Healthline. Retrieved from https://www.healthline.com/nutrition/collagen-for-hair 

7. Modern Honey, Stadler, M., Jess, Benorita, & Erica. (2018, September 11). Protein pancakes. Modern Honey. Retrieved from https://www.modernhoney.com/protein-pancakes/  

8. Burgess, W. by M., Says:, L. B., says:, M. B., says:, C. B. D. M., Says:, A., & How to Make Proffee (Protein Coffee) - Cheerful Choices says: (2021, January 8). High protein banana bread. Cheerful Choices. Retrieved from https://cheerfulchoices.com/protein-packed-collagen-banana-bread/  

9. Strawberry collagen beauty smoothie. Miss Modern Wellness. (n.d.). Retrieved from https://www.missmodernwellness.com/posts/strawberry-collagen-beauty-smoothie  

10. Chocolate chip collagen cookies · glw - girlslivingwell.com. (n.d.). Retrieved from https://girlslivingwell.com/chocolate-chip-collagen-cookies/