Intermittent fasting is a popular way of eating that involves restricting the hours in which you eat, which can result in various benefits like weight loss, improved insulin sensitivity, and reduced inflammation. But the question remains, does adding collagen in coffee break a fast?
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What is Collagen, and How Does it Affect Fasting?
Collagen is a protein found in the human body that supports the structure of our skin, bones, and connective tissues. It’s available as a dietary supplement, and some people add it to their coffee during intermittent fasting to reap its benefits. However, collagen supplements contain calories, and consuming calories during a fast can stimulate insulin production and break the fast.
Does Collagen in Coffee Break a Fast?
Regarding the effects of collagen on intermittent fasting, it’s a complex topic with varying views. While traditional definitions of fasting involve complete abstinence from all food and drink (except water), there’s a degree of flexibility in modern intermittent fasting approaches.
Some practitioners maintain that consuming minimal calories, such as from vitamins and supplements, doesn’t necessarily break a fast. There’s a range of thought as to how many calories can be ingested during a fasting period to retain the benefits of the fast, generally ranging from 50-500 calories.
This suggests that a small amount of collagen might not break a fast for some people, though this is still a matter of debate and may vary depending on individual metabolic responses and fasting goals.
Ultimately, it’s your choice whether to include collagen in your fasting routine. Think about what your fasting goals are and what principles you’re following. If you’re unsure or worried, it’s always a good idea to talk to a healthcare professional.
How to Use Collagen While Fasting
If you decide to use collagen while fasting, be aware of the calorie content of the collagen you’re using and make sure it falls within the calorie limit you have set for yourself during the fast.
Consider using unflavored and unsweetened collagen supplements, as flavored or sweetened varieties may contain additional calories or artificial ingredients. Lastly, be mindful of the timing of your collagen consumption, as consuming it too close to the end of your fasting period may reduce the effectiveness of the fast.
5 Common Types of Collagen Supplements
Collagen supplements have gained popularity recently for their potential benefits for skin, joint health, and overall well-being. There are several types of collagen supplements available, catering to different dietary preferences and ethical considerations. Here’s a brief overview of the most common types:
1. Bovine Collagen
Bovine collagen is derived from the hides and bones of cows. It’s the most widely available and commonly used collagen supplement. Bovine collagen is rich in types I and III collagen, which are beneficial for skin, hair, nails, and connective tissues.
2. Marine Collagen
Marine collagen is sourced from fish and other seafood sources such as cod, salmon, and shellfish. It primarily contains type I collagen, which is similar to the collagen found in human skin. Marine collagen is often favored for its potential anti-aging benefits1 and bioavailability.
3. Porcine Collagen
Porcine collagen is derived from pigs and is similar to bovine collagen in terms of composition and benefits. However, some individuals may prefer alternatives to porcine collagen due to dietary or cultural restrictions.
4. Plant-Based Collagen Builders
Plant-based collagen alternatives are becoming more popular, especially among those following vegetarian or vegan diets or individuals with ethical concerns about animal-derived products. They often contain ingredients such as bamboo extract, pea protein, and hyaluronic acid, which are believed to promote collagen synthesis and improve skin health.
5. Chicken Collagen
Chicken collagen is sourced from chicken bones, cartilage, or skin. It contains predominantly type II collagen, which benefits joint health and may help with conditions like osteoarthritis. Chicken collagen is often used in supplements targeted specifically for joint support.
Collagen Peptide Supplement Calories & Cost
To help you make an informed decision, below is a table showing the calorie content of common & highly-reviewed collagen supplements.
| Cost | Supplement | Calories/Serving | |
|---|---|---|---|
 | $39 | Bovine collagen | 40 |
 | $47 | Marine collagen | 45 |
 | $23 | Porcine collagen | 70 |
 | $56 | Collagen protein powder | 130 |
 | $26 | Chicken collagen | 90 |
 | $35 | Plant-based collagen builders | 100 |
| $29 | Marine collagen | 45 |
 | $32 | Multi-collagen protein powder | 30 |
 | $29 | Bone Broth Collagen | 40 |
It’s important to note that the number of calories and carbohydrates in your coffee can affect your fast. Adding cream, sugar, or other sweeteners to your coffee can increase the number of calories and carbohydrates, which can break your fast.
The Benefits of Collagen in Your Morning Coffees
If you’re a coffee lover and a fan of intermittent fasting, you might wonder if combining the two is possible. The good news is that you can enjoy your morning coffee while reaping the benefits of collagen supplementation, even during your fasting window–depending on how strict you’re being.
Collagen, the most abundant protein in our bodies2, plays a vital role in maintaining healthy skin, strong bones, and flexible joints. As we age, our bodies produce less collagen, leading to joint pain, wrinkles, and decreased elasticity in the skin3. Adding a scoop of collagen powder to your black coffee can be a great way to boost your collagen intake and support your body’s essential need
But how does collagen affect fasting? As mentioned earlier, collagen supplements do contain calories, and consuming calories during a fasting state can have an impact on your blood sugar levels and insulin levels.
But still, collagen is a protein that consists of amino acids, the building blocks of protein. Amino acids are essential nutrients that provide numerous benefits to our bodies, including supporting muscle growth, improving gut health, and enhancing overall well-being.
Additionally, some collagen powders, especially those combined with medium-chain triglycerides (MCT) oil or coconut oil, can provide an extra boost to your intermittent fasting plan. MCT oil is a type of fat that is quickly metabolized and converted into energy, making it great for maximizing fat loss during your fasting window.
By combining collagen, MCT oil, and your cup of coffee, you create a popular concoction known as bulletproof coffee, which can help promote satiety and support your body’s fat-burning capabilities.
While collagen in your coffee won’t hinder your ability to achieve a fasted state or impact your body’s ability to burn body fat, it’s important to be mindful of the total calorie content of your coffee when following an intermittent fasting plan.
If you prefer to keep your fast as strict as possible, you may opt for plain black coffee with collagen and skip any additional additives that could increase your calorie intake.
FAQ
Can adding collagen to coffee improve the effectiveness of intermittent fasting?
Some people believe that adding collagen to coffee with MCT oil powder can improve the effectiveness of fasting, but there is no conclusive evidence.
Can I take collagen pills while I’m fasting?
It is not advised to take collagen pills while you are fasting. If you want to take collagen pills, it is recommended to take them during your eating window.
Does collagen break a fast?
If you see fasting as avoiding food and drink, adding collagen to coffee technically ends your fast due to its caloric content. Yet, its effect on fasting could differ based on personal blood sugar reactions, measurable with a glucose monitor.
Is there keto collagen?
Yes, there is keto collagen available. It’s a product specifically designed for those on a ketogenic diet. Keto collagen is a supplement that combines collagen protein with MCT (Medium Chain Triglycerides), a type of fat that the body can use for energy quickly, supporting ketosis.
Conclusion
The general consensus is that adding collagen to your coffee during a fast may impact the effectiveness of the fast, but the decision ultimately lies with the individual. It’s essential to understand the calorie content and timing of collagen consumption during intermittent fasting.
In conclusion, adding collagen to your morning coffee can be a beneficial way to support your body’s collagen needs while practicing intermittent fasting. It provides essential nutrients, amino acids, and potential advantages like improved joint health and better skin elasticity. As always, it’s recommended to consult with a healthcare professional or a registered dietitian to determine the best approach for your specific goals and health needs.
References
- Coppola D, Oliviero M, Vitale GA, Lauritano C, D’Ambra I, Iannace S, de Pascale D. Marine Collagen from Alternative and Sustainable Sources: Extraction, Processing and Applications. Mar Drugs. 2020 Apr 15;18(4):214. doi: 10.3390/md18040214. PMID: 32326635; PMCID: PMC7230273.
- https://www.hsph.harvard.edu/nutritionsource/collagen/
- https://www.hsph.harvard.edu/nutritionsource/collagen/
