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If you've heard about people addingcollagen In their diet via powders, drinks or superfaches known as bone broth, you may have shown the shoulders like another of the latest food trends. Of course, everyone takes collagen now ... But in six months, they will have forgotten everything about it, right? Well, maybe not. We know that this protein, that our bodies produce naturally play a key role in our health, but what we do not know is the extent to which supplements can affect our body.

"Collagen is the most abundant protein of the body and helps keep the skin together, but more research is needed about the effects of collagen consumption on the skin, hair and nail health," saidLainy Youngin, MS, Rd, LDNWeight loss dietitian toLainey Yououkin Nutrition. "This is probably not bad, but also the miracle food, it is excited."

While the proof on justHow are the collagen supplements for you- or can not do what PREACH-is not exactly supplement, there remains an emerging field of research; When it comes toElasticity of the skin andarticulation health, at least some studies suggestCollagen could help you see improvements.

Nevertheless, if you want to add a supplement to your diet that could, in theory, support your beauty and health regimes, collagen is a pretty sure bet. CornHow? 'Or' What If you get this daily dose of collagen? Here are four popular ways - classified as super - with the advantages and disadvantages of each. Read on and for more than one healthy diet, do not miss6 popular supplements that do not actually work, according to experts.

If you show a pill or capsule is your favorite way to stimulate your daily nutritional profile, you are lucky, collagen is often sold as an oral supplement.

Advantages: practice, portable, tasty

"Pills are only collagen powder capsules, so the main advantage of collagen taking in this form is a convenience," saysDanielle McAvoy, MSPH, RD, Registered dietidian and senior director of nutrition and culinary product forTerritorial food.

Capsules generally have no flavor and you can take one with a water balance every time you run late for work without worrying about mixing or prepared anything.

Disadvantages: small service size, not as easily absorbed

It is important to check the size of the portions for supplements; This is not always the case where a pill is equal to a full day. In fact, McAvoy said, most collagen capsules keep only a small amount of powder - and you may need to take up to six a day to get the recommended full service.

Dietien and diabetic expert based on JerseyErin Palinski-Wade, Rd, CDE author ofBelly fat for dummiesAlso warrant that while the pills are Uber-convenient, they may also not be easily absorbed as the collagen that is in the form of liquid or powder.

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Drinks in collagen - whether pre-made or ready to be mixed in the liquid of your choice - are a less popular option overall, but are a favorite among people who need people who need An additional opportunity to hydrate.

Advantages: Practical, easily absorbed, tasteless

Similar to collagen powder, liquid collagen is ready to be put at work.

"Liquid collagen is composed of collagen peptides, which means that it has been divided into smaller elements that make it more easily absorbed and used in the body," says Palinski-Wade.

It works well for people who do not want to pledge with powder to pick up or mix, explains McAvoy and are about as portable as possible (mix the bottle in your gym bag to maximize your post-drive hydration) .

Disadvantages: Limited use

Since you can not mix the powder in anything, but many versions are pre-manufactured as flavored drinks, you do not have as many options on how you take liquid collagen. If you do not like the flavor of a drink or a pre-manufactured drink mix, simply continue to search until you find one that you look like (rather than conceal the flavor in Your favorite smoothie).

Put this instantaneous saucepan with good use while brewing lots of good bone broth for you, which act not only as amazing bases for soups and stews, but also contain a natural source of collagen.

Advantages: unprocessed, more nutrients

If you buy a collagen supplement, you will notice that it usually indicates "marine" or "cattle" on it with reference to its source of origin animal origin (collagen comes from the skin and animal bones , Fyi). Since we do not normally do the skin and the bones of animals, says McAvoybone broth is a healthy way to access the collagen found there.

"The advantage of making collagen food sources is that they are much less processed and you get extra amino acids and nutrients capable of supporting collagen production," she says. (You can also reinforce the natural collagen production of your body by eating foods rich in micronutrients essential to collagen synthesis:These 10 foods are better than collagen supplements.)

Disadvantages: not as concentrated as other forms, may not work for all objectives

Although bone broth can be one of the healthiest and natural collagen sources, it is also pretty ineffective.

"The disadvantage is that you should consume a bone broth every day, while the use of a powder allows greater flexibility in the way you consume collagen," says McAvoy.

Palinski-Wade is suitable, saying that bone broth is simply not the most effective choice if your goal is to improve the health of your skin or your joints.

"If your goals are linked to beauty or joints," she adds, "Powders and liquids of collagen peptides are the most concentrated choices".

If you do not addcollagen peptides Powder in your daily coffee, do you even follow the latest food trends? When collagen is hydrolyzed in a powder, it packs a punch more important than a pill ... but it requires a little more preparation and planning of implementation every day.

Advantages: well tolerated, can be mixed with other foods

According to McAvoy,Hydrolyzed collagen Contains broken collagen molecules, which means it is easier digested in the assembly and better tolerated than some other protein powders (such as whey or PEA).

"It can be mixed in many types of foods and drinks," says McAvoy. "It dissolves in hot and cold foods, so it works in smoothies, coffee or tea, soups, sauces, oatmeal and bakery products."

Disadvantages: can have a noticeable flavor

Depending on the mark you use and what you are adding, you may notice your food or drinks ...deactivated... when mixing with collagen powder. This can also change the texture

There are dozens of collagen brands there, but two of the three experts we talked about to recommendVital proteins as a favorite. Younkin mixes the powder in his coffee every morning; With 10 grams of protein by spoon (and 20 grams by portions of 2 spoons), she says it's an easy way to boost protein consumption at breakfast. It is also low in sugar and free from artificial sweeteners like Stevia or monk fruit, which means it can blend in your cafe without filter.

McAvoy also suggests vital proteins, with brandsAntique nutrition andShielded, who all have some different product options, such as collagen water, coffee cuppers and nutritional supplements.

For Palinski-Wade, its trademark of collagen collagen peptides isOrgain, a bovine collagen which is elevated grazing, fed with grass and gluten free, soy, eggs, fish and nuts; She says that the powder is also odorless and tasteless, which means it's easy to mix drinks, smoothies and soups. (In addition, they have chocolate and vanilla flavors without added sugar, if you need some extra boost!)

The best way to consume an extra collagen depends on what you want to get out, although most of our experts say that collagen peptide powders are the perfect marriage of convenience, efficiency and digestibility.

"For those who want to add collagen to their routine to improve the elasticity and appearance of the skin or support common health, I generally recommend a collagen peptide powder [because it is easily absorbed and convenient to use" , says Palinski-Wade.

If you want to harvest collagen benefits without adding another vitamin or an other powder to your diet, you can opt for a bone broth ... But know that you should consume a lot of things to see.

"I am a big fan of food entirely on supplements. I would therefore recommend a bone broth if it is an option," says Schaub ", however, the small amount of promising search on collagen shows that You must consume it daily for a prolonged period of time to see potential benefits. "

If you need fast, easy and reliable results, adding a daily dose of collagen powder to your soup, tea, coffee, yogurt or smoothie is your best choice. For this, check22 high protein smoothie recipes from diet and fitness experts.