Collagen on Keto: Peptides vs Bone Broth Compared

Collagen has become a staple in many ketogenic diets, offering a low-carb way to support joint health and skin elasticity. The ketogenic diet’s restriction of grains and legumes makes collagen peptides and bone broth particularly valuable protein sources. This article examines the nutritional profiles, costs, and practical considerations of both options for UK keto followers.

Collagen peptides: science and sourcing

Hydrolysed collagen peptides are broken down into smaller proteins for easier absorption. A 2020 study in the Journal of Medicinal Food (DOI: 10.1089/jmf.2019.0187) found collagen supplementation improved skin hydration and elasticity in middle-aged women. Most UK supermarkets stock collagen peptides, with MyProtein’s unflavoured version costing £19.99 for 300g at Tesco.

Bone broth: traditional preparation

Homemade bone broth provides collagen alongside minerals like calcium and magnesium. Simmering beef marrow bones for 24 hours extracts the maximum collagen content. For those short on time, Waitrose sells 500ml of fresh bone broth for £3.50 in their chilled aisle. keto electrolyte supplementation becomes particularly important when consuming broth daily due to its sodium content.

Absorption and bioavailability

Research suggests hydrolysed collagen peptides have 90% bioavailability compared to 27% from whole collagen in foods. The smaller particle size allows direct absorption in the small intestine. Bone broth’s collagen requires digestive enzymes to break it down, making it less immediately available but providing additional nutrients.

What this means in practice

For convenience, collagen peptides win – simply stir into your morning coffee. But bone broth offers a warming alternative during colder months, especially with added turmeric and black pepper. Those managing type 2 diabetes remission may prefer bone broth’s slower nutrient release. Budget-wise, homemade broth costs about £1.50 per litre using leftover roast chicken bones.

Frequently asked questions

Is collagen keto-friendly?

Yes. Both collagen peptides and bone broth contain negligible carbohydrates, with most collagen supplements providing 0g carbs per serving.

Which is better for skin health?

Clinical studies show peptides increase skin elasticity faster, but bone broth provides additional zinc and vitamin C precursors that support collagen formation.

Can I take both?

Absolutely. Many keto followers use peptides daily and consume bone broth several times weekly for variety.

The bottom line

Collagen supports joint and skin health on keto through either convenient peptides or nutrient-dense bone broth. Peptides offer faster absorption, while broth provides additional minerals at lower cost. For those prioritising convenience, collagen powder makes meeting daily protein needs simpler. If you’d rather not do the macro maths yourself, the Keto Dieting app does it for you on Google Play and the App Store.

Educational only — not medical advice. This article is for general information. Speak to your GP before changing your diet, especially if you have type 1 or type 2 diabetes, kidney or liver disease, are pregnant or breastfeeding, or take medication for blood pressure, cholesterol, or blood glucose.

References

Bueno NB, de Melo IS, de Oliveira SL, da Rocha Ataide T (2013). Very-low-carbohydrate ketogenic diet v. low-fat diet for long-term weight loss: a meta-analysis of randomised controlled trials. British Journal of Nutrition. https://doi.org/10.1017/S0007114513000548
Paoli A, Rubini A, Volek JS, Grimaldi KA (2013). Beyond weight loss: a review of the therapeutic uses of very-low-carbohydrate (ketogenic) diets. European Journal of Clinical Nutrition. https://doi.org/10.1038/ejcn.2013.116