Can I Put Collagen in My Overnight Oats? (And Should I?)

By Lucy Sugars, Registered Nutritional Therapist

If you’ve ever wondered whether you can stir your collagen powder into your overnight oats – the answer is yes, and it’s one of the easiest ways to give your breakfast a beauty and gut-friendly boost.

As a nutritional therapist, I often get asked about collagen supplements – especially by clients looking to support clearer skin, stronger nails, joint health or better digestion. Here’s what you need to know if you’re thinking of adding it to your oats.

🌟 What Is Collagen and Why Might You Take It?

Collagen is the most abundant protein in the body, making up around 30% of your total protein content. It’s found in your skin, joints, bones, muscles and gut lining.

As we age – and particularly with stress, poor sleep, UV exposure or nutrient depletion – collagen production naturally declines. That’s where supplementation can help.

Potential benefits of collagen supplementation include:

  • Improved skin elasticity and hydration
  • Stronger nails and hair
  • Reduced joint pain and stiffness
  • Support for the gut lining (especially in those with IBS and skin issues)

 

🥛 Is Collagen a Complete Protein?

Here’s where it gets a little technical: collagen is not a complete protein. That means it lacks all 9 essential amino acids your body needs from food. In particular, it’s low in tryptophan, the amino acid that contributes to mood and sleep.

So while collagen is rich in amino acids like glycine, proline and hydroxyproline (great for skin and connective tissue), it shouldn’t be your only source of protein.

👉 Top Tip: Pair it with a complete protein like soya milk, Greek yoghurt, protein powder, or even a handful of nuts and seeds to round out your amino acid profile.

🥄 How to Add Collagen to Overnight Oats

Collagen powders are typically unflavoured and dissolve easily into liquids, making them perfect for:

  • Overnight oats
  • Smoothies
  • Soups
  • Coffee or matcha

Here’s a basic collagen oats combo:

  • ½ cup rolled oats
  • 1 scoop collagen powder (I often use 2–4 tbsp with clients)
  • ½ cup soya or dairy milk (for complete protein)
  • 1 tbsp chia seeds
  • A handful of berries
  • Optional: 1 tbsp nut butter or plain Greek yoghurt

Mix and refrigerate overnight. In the morning, you’ll have a skin-nourishing, satisfying breakfast that ticks the protein and fibre boxes. You can see my favourite collagen overnight oats recipe here.

🧬 Which Type of Collagen Should You Use?

There are a few types on the market – here’s a quick breakdown…

  • Type I Bovine (cow)  –  Benefits skin, bones, tendons
  • Type II Chicken – Benefits joints and cartilage
  • Type III Often alongside Type I  – Benefits the gut lining, organs, skin elasticity
  • Marine Collagen (Fish) –  Smaller peptides, often better absorbed; popular for skin

Most popular powders combine Type I & III (e.g. Vital Proteins, Bare Biology Skinful). These are ideal if your focus is skin health or gut support.

👩‍⚕️ Final Thoughts

Adding collagen to overnight oats is an easy and effective way to support your skin, joints, and gut. Just remember:

  • Combine it with a complete protein source
  • Be consistent – benefits are most noticeable after 4–8 weeks of regular use
  • Choose a high-quality brand with minimal fillers

If you’d like tailored support for your skin or gut health, or you’re unsure which supplements are right for you, you’re welcome to get in touch and make an appointment.

Don’t forget to check out my favourite collagen overnight oats recipe I make for my whole family.