How Does Collagen Affect The Keto Diet?

minute read | Last update: Jan 19th2024

This article is backed by studies and reviewed by a certified dietician.

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When I began my weight loss journey, I realized that I devoted all my effort to make sure I stayed below the mark of 20 to 50 grams of carbohydrates. It was also crucial to keep fat levels up, but how about protein? I began adding collagen powder to my diet, and the effect was astonishing. How exactly did collagen affect my keto diet," you may ask?

Collagen affects the keto diet, by increasing the protein content of your meal which is often overlooked, as most of the emphasis is usually on high-fat and low-carbs.

Consuming lesser calories could translate to more weight loss which is what all keto heads want, right? There is no better supplement on the market right now that you can take while on a keto diet to help burn fat and improve metabolism.

Keep on reading to see how collagen helps specifically with weight loss, the different forms of collagen, our top collagen supplement, and what to be on the lookout for when next you're out shopping for collagen supplements.

What does collagen contribute to my keto diet?

Since collagen is richer in protein than any other macronutrient, including fats and carbohydrates, collagen helps increase the existing amount of protein in your keto diet.

Collagen in a ketogenic diet is crucial, as most times, people tend to forget the other macronutrients that need to be in a meal. 

Protein has always been referred to as the building blocks of our body, with collagen being the most abundant protein in the body.

Don't just lose weight and burn fat while neglecting the essential macro found in muscles and body tissues. Throw in a scoop or two of Authentic Keto Chocolate Collagen to enrich your ketogenic diet with protein.

What are the benefits of collagen, especially for weight loss?

Collagen does not just provide protein, but it is also an effective fat-burner in some unique ways. There are other benefits with collagen, such as stronger hair and nails, reduced chance of osteoporosis, and joint pain. However, when it comes to weight loss, collagen aids this in three significant ways;

Collagen helps improved body composition

Loss of weight also means a loss in muscle mass. Collagen, being the major structural protein in the body, has been shown to minimize muscle mass loss, especially during a phase of rapid weight loss like keto.

Getting older also means our collagen levels deplete over time, leading to a loss in bone mass. The ability to metabolize protein is also reduced as we age, and collagen can help improve bone density.

Collagen is also excellent for improving the appearance of saggy skin by increasing elasticity and thickness.

Collagen helps boost metabolism and energy expenditure.

The more weight you burn and the more physical activity you incorporate into your weight loss routine, the leaner and stronger your muscles tend to be. Your metabolism tends to increase with time, meaning you'll burn up more calories than you usually would within a twenty-four-hour window.

Collagen being the most abundant protein in the body can help build and support lean muscle mass. As mentioned earlier, collagen is the protein that accounts for stability and support in connective tissues and muscles.

Collagen helps provide an improved feeling of satiety and suppresses hunger.

A study has shown that protein has the ability to creating a sense of fullness and curb hunger. The structure of the protein peptides in collagen has also been found to provide a greater feeling of satiety over other types of protein like gelatin and casein.

When taken before a meal, a collagen supplement could reduce your need for large portion sizes, which most times means lesser calories consumed.

When collagen supplements are taken together with a meal, you will likely get full faster and ultimately consume a smaller amount of calories.

What are the types of collagen supplements to consider, and which is the best?

Like most supplements such as Vitamin D, amino acids, and multivitamins, collagen supplements come in various forms. These include;

Collagen supplements in the form of a pill

Like fish oil, collagen supplements are available in soft gel capsules and can be purchased either online or at a local pharmacy.

The advantage of soft gel capsules is threefold. Firstly, the pills mask the taste of whatever substance is inside them. Soft gel capsules are easier to take when on the road.

Lastly, the substance contained within the capsules is released slowly, making for a better rate of release and absorption.

Collagen in liquid form

Collagen in liquid form might not be suitable for everyone. Liquid collagen is your best option when it comes to quick absorption and metabolism by your body. Also, you can dilute with your favorite keto smoothie and forget that you ever took it.

On the flip side, liquid collagen could trigger stomach pain in some individuals. Plus, the taste is not the best when liquid collagen comes in contact with the tongue.

Collagen is available in powdered form.

The most common means of packaging used, collagen supplements in powdered form has many advantages.

Powdered collagen is highly portable in small-sized jars, making them highly portable. Secondly, sweet-toothed individuals can enjoy collagen supplements, as they come in many flavors like strawberry, vanilla, and chocolate.

Most importantly, powdered collagen can be added to a variety of meals. You can add collagen to a keto smoothie, a bowl of oats, mix with water, and pack as an energy drink.

Between the three types of collagen supplements, powdered collagen is the best option to go with. The flavors mean you do not have to deal with any funny tastes while taking collagen supplements as an addition to a variety of keto meals, and baking recipes.

Which collagen supplement should I use while on a ketogenic diet and why?

The supplement market is flooded with a lot in terms of different brand names and serving sizes. Some brands might exaggerate their claims, while others might not entirely come clean with their ingredient listing.

When it comes to which collagen supplement ticks all the boxes in serving size, taste, mixability, and actual positive user reviews, Authentic Keto Collagen is our top pick.

Here's why Authentic Keto Collagen beats other product on the market today;

  • Made from grass-fed collagen sourced from cows. No synthetic collagen here.
  • Added Medium Chain Triglycerides which are converted to ketones, plus added satiety.
  • Dairy-free making it available to lactose-intolerant individuals.
  • Completely free of sweeteners and artificial additives that could raise the carbohydrate content.
  • 30 servings means you get a daily dose of healthy grass-fed collagen each day.
  • The nutrient profile is an absolute steal. Ten grams of collagen, ten grams of protein, 80 calories, and 0 grams of sugar is way beyond amazing.

What should I look for, and what should I avoid while buying a collagen supplement on a ketogenic diet?

If you have never purchased supplements before, especially online, it could be hard deciding what and what not to prioritize. However, when it comes to collagen supplements, here are the top things to look out for, and also what to avoid when next you go shopping for collagen.

Avoid the following when buying collagen supplements;

Hydrogenated oils

Food manufacturing companies often use hydrogenated oils to increase the life span of products and cut costs. Collagen supplements are not spared when adding hydrogenated oils, which means a higher level of trans fat.

Hydrogenated oils can negatively affect the heart's health, as they increase LDL (low-density lipoprotein) and reduce good cholesterol. Read the label and ingredient list carefully when next you're out shopping.

The daily intake of trans fat should not exceed 1 to 2 grams. Anything above this limit is not acceptable.

Artificial sweeteners and preservatives

Artificial sweeteners you should never find in a collagen supplement include saccharin, Splenda, sucralose, aspartame, and anyone not mentioned here. The side effects of artificial sweeteners include headaches, bloating, weight gain, and migraines.

Preservatives, especially synthetic ones like propionates, and nitrates could have detrimental effects on consumers' health. Effects range from nasal congestion, insomnia, and possible risk of colon, kidney, and stomach cancer.


Maltodextrin ranks higher than table sugar on the glycemic index with a range of 106 to 136. This high ranking means that maltodextrin is capable of raising your blood sugar levels faster than table sugar.

Once again, read the ingredients and label of your collagen supplement carefully before buying.

Sodium benzoate

One of the most common preservatives used in food products, especially carbonated drinks, sodium benzoate, should not be used in collagen supplements. Sodium benzoate can trigger hives, asthmatic attacks and lead to attention deficit hyperactivity disorder (ADHD) in kids.

Most importantly, sodium benzoate can convert to benzene, a well-known carcinogen (cancer-causing compound).

Magnesium silicate

Magnesium silicate in health supplements is usually more of a "filler." Also known as Talc, magnesium silicate is not considered food-grade material by the Food and Drug Administration Agency.

Magnesium silicate has also been said to cause lung problems and stomach upsets.


Carrageenan is a common additive used as a thickening agent in foods. Though carrageenan has no flavor or nutritional value, there are concerns about side effects when consumed.

Some side effects include possible inflammation, bloating, food allergies, colon cancer, and gastrointestinal disturbances. However, these side effects are based solely on studies on animals.

Here are specific terms or phrases you should be on the lookout for when buying a quality collagen supplement;

Hydrolyzed bovine collagen

Hydrolyzed bovine collagen differs from bovine collagen, as the former is easier for the body to utilize. This is because the collagen has been broken down into smaller proteins.

Grass-fed hydrolyzed collagen

Grass-fed, in this sense, refers to how the animals were raised and bred under stricter health standards. This ensures that the cows' discarded parts, such as the bones and muscles, are of the best quality only.

Grass-fed collagen is of higher quality than marine-based collagen, as grass-fed collagen contains Type 1 and Type 3 collagen. Marine-based collagen, such as collagen gotten from fish skin and scales, contains only Type 1 collagen.

What precautions should I take when supplementing with collagen on a ketogenic diet?

When adding collagen supplements to your ketogenic diet, there are specific precautions to adhere to. These include;

  • Adhering to the recommended dosage of 2.5 to 15 grams per day. When taken in excess, you may experience bloating.
  • Not adding milk to zero-calorie drinks like water and unsweetened coffee when you already added collagen. This is because one 240-cup serving of whole milk contains 12 carbs and 150 calories which could be counterproductive.

How soon should you introduce collagen into a ketogenic diet?

You can start supplementing your ketogenic diet with collagen powder at the beginning of your keto diet. There is no need to wait for a transitionary phase from when you have the keto flu (if you have it) until you recover.

If you have already gone weeks into your keto routine, it is not too late to add collagen supplements for better results.

Final Thoughts

Collagen supplements should not just be consumed by those on keto but by everyone. As we age, our nails and hair become brittle, and our skin starts to wrinkle.

Even better for those on a weight loss journey, collagen helps enrich your body in the most abundant protein that makes it up while boosting metabolism for better weight loss.

It's not too late to start supplementing with collagen. We highly recommend Authentic Keto Chocolate Collagen for the best results possible.


Does collagen affect my blood sugar level?

Collagen does not raise your blood sugar level in any way. Collagen is low in calories with 80 calories, 10g of protein, and zero added sugars per 18g scoop of Authentic Keto Collagen Powder.

Which time of the day is collagen best consumed when on a keto diet?

There is no best time of the day to take collagen, as it is not time-sensitive. Collagen can be taken in the morning or at night before bed for quality sleep.

In what ways can collagen be added to a ketogenic diet?

Collagen, especially the powdered form, can be added to a keto smoothie or plain unsweetened coffee. Collagen powder can also be used in baking, as the collagen proteins can stay intact up to 572F.

Can collagen on its own help me lose weight, or does it provide only protein?

Collagen does both, that is, help you lose weight and provide protein. Collagen also provides fat and carbohydrates, making it the ideal supplement when losing weight.

About the author

The Authentic Keto Team is here to bring you health tips that help you with losing weight fast. We focus on a clean keto diet for beginners because we believe that is the easiest and most simple way to healthy eating. Our keto weight loss tips will not only bring you into ketosis fast but will also help you to improve your mental health, sleep problems, and wellness.

- Our goal is to make keto success easy. -

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