I love a cup of coffee first thing in the morning just as much as any other overtired working mum of a toddler. But am I missing a trick by not adding a daily scoop of powder – collagen or mushroom, to be exact – for an extra health boost?
Fans say it’s a super easy and practical way to boost their morning brew, but I'm sceptical about the gains. Are either worth trying? We asked nutritionist and author of The Fibre Formula, Rhiannon Lambert, for her honest opinion.
Why add collagen to your coffee?
Collagen forms the scaffolding that helps maintain the structural integrity of our skin and musculoskeletal system. But our supply naturally starts to decrease as we age (on average around 1% a year, as we reach our mid to late 20s), so it's hardly surprising that supplements are everywhere – promising to help keep our skin plump, our joints and bones strong, and our hair and nails healthy.
Adding collagen to coffee seems to have become popular because it’s an easy and convenient way to add the supplement to something you might already have every morning, explains Lambert.
‘Collagen is the most abundant protein in the body and forms an important part of our skin, bones, cartilage, tendons and other connective tissues, so supplements tend to be marketed for everything from skin health to supporting our joints,’ she says.
‘There’s nothing particularly special about putting it in coffee, though – the coffee is really just the vehicle! If you choose to take collagen, you could equally add it to another drink or food.’
What does the evidence actually say?
While most people are chucking collagen into their coffee for the supposed skin, hair and nail benefits, the research in this space is still pretty limited – and far from conclusive.
‘Some studies have suggested that hydrolysed collagen supplements may have modest benefits for measures such as skin hydration and elasticity, but studies vary considerably in the type and dose of collagen used,’ explains Lambert. ‘We still need more high-quality, independent research before we can draw firm conclusions.’
Interestingly, there’s actually a stronger body of evidence looking at collagen and joint health, she says, ‘with studies suggesting supplementation may help to reduce joint pain and improve physical function, particularly in people with osteoarthritis’.
There is also emerging research around collagen's potential to boost connective tissue health to prevent sports injuries, but again, it isn’t a magic bullet. ‘Collagen shouldn’t be seen as a replacement for getting enough overall protein and nutrients such as vitamin C through a varied, balanced diet,’ Lambert adds.
Why add functional mushrooms to your coffee?
Functional mushrooms have also become increasingly popular in coffee, with lion’s mane probably being one of the best-known.
‘It’s often marketed for its potential effects on focus, memory and cognitive health, which understandably makes it an appealing addition to a morning drink,’ explains Lambert.
‘Mushroom coffee products may also contain other varieties such as reishi or cordyceps, each of which tends to come with slightly different health claims.
‘The important thing to remember is that adding these mushrooms to coffee doesn’t necessarily make the coffee itself healthier, and different products can contain very different types and amounts of mushroom extracts.'
What does the evidence actually say?
Similar to collagen, a lot of the claims are ahead of the evidence.
‘Lion’s mane is an interesting area of research, but the evidence in humans is still very much emerging,’ says Lambert.
A handful of small studies have suggested possible benefits for certain aspects of cognitive function, including memory and attention, as well as mood and stress. But the studies are small, use different doses and preparations, and don’t always point in the same direction.
So, can adding lion’s mane to your morning coffee actually make you more focused? ‘At the moment, we simply don’t have enough good-quality evidence to say that it will meaningfully improve your memory, focus or concentration,’ says Lambert.
It’s also worth remembering that much of the talk around functional mushrooms comes from laboratory and animal research, she adds. Useful, certainly, but a promising result in a petri dish doesn't always translate to a sharper brain in a human.
And then there’s the matter of dose. The amount and type of mushroom extract used in a study may be quite different from what’s actually in your coffee. ‘I’d be wary of assuming the benefits seen in research automatically apply to every product on the shelf,’ she says.
Collagen vs mushroom: which one should you choose?
There doesn’t need to be a ‘winner’, says Lambert – because they’re being used for very different reasons.
If joint discomfort is your concern, for example, collagen currently has more human research behind it than the many claims attached to functional mushroom coffee.
‘Lion’s mane is an interesting area of research, particularly in relation to cognitive health, but I’d be much more cautious about some of the claims we currently see around focus, productivity and brain health because the evidence simply isn’t there yet,’ she says.
The bigger picture matters, too. ‘We have a much stronger body of evidence showing that our wider lifestyle – eating a varied and balanced diet, moving regularly, prioritising sleep and managing stress – can have a meaningful impact on our physical and cognitive health,’ she says. ‘If your diet is already providing what your body needs, taking additional supplements doesn’t necessarily offer an extra benefit.’
So, is either worth trying? I guess the answer is, it depends on what you're hoping to get from it. ‘But I certainly wouldn’t suggest that everyone needs to be adding either to their morning routine,’ adds Lambert.
The bottom line
Prioritise the basics before spending extra money on either. ‘A cup of coffee can absolutely be part of a healthy diet, and pairing it with a balanced breakfast containing a source of protein, fibre and some fruit or vegetables is likely to offer far more nutritionally than relying on one trendy ingredient,’ says Lambert.
Of course, if you enjoy collagen or mushroom coffee, there’s nothing wrong with including it in your everyday routine – but you don’t need to feel like you’re missing out if you don’t.
As Lambert puts it: supplements and functional ingredients are very much the icing on the cake; the foundations of our diet are always going to matter more.
