The Basics: Collagen


Post previously published on, and in collaboration, with E+Rose Wellness Cafe. Edited for reposting purposes.

You’ve likely heard, seen and probably tasted collagen by now and have a general idea that it’s helpful for hair, skin, nail and joint health. It also offers protein – an added bonus!


Our bodies actually produce collagen (endogenous) and many parts of us are made of it — from hair, skin, nails, bones, ligaments, tendons and even our gut lining! Unfortunately, as we age the production of endogenous collagen starts to decrease which is why supplementation with collagen peptides has become increasingly popular. You’ll find different types of collagen on store shelves, mainly beef or marine derived. The choice is yours! The benefits of one over the other aren’t notable. Like most things, consistency matters. Taking collagen a couple times per week will likely not make your nails grow long and strong and your skin bright and beautiful. A daily dose is typically when you’ll see the best results.


For the most part, collagen powders (exogenous) are flavorless and can be added to coffee, tea, baked good, soups, smoothies and the list goes on and on. There are also flavored varieties out there if you want to add a little boost to any of these beverages or foods (just watch the sugar content and the length of the ingredient list - the simpler, the better!). Whole food sources of collagen and/or foods that help prevent the breakdown of collagen, include bone broth and other animal derived products, leafy greens, spirulina, citrus fruits, berries, beans, garlic, tomatoes, bell peppers and pumpkin seeds.

You can find Vital Proteins collagen on the shelf at E & Rose Wellness Cafe or have it added to any smoothie/smoothie bowl. Give it a go in your own smoothie or my Collagen Cacao Truffles!