Collagen vs. Creatine vs. Colostrum: Which Is Best?

We’re in the age of the supplement stack. What we take, and in what form — encapsulated? Liposomal? Even IV or nasal spray — has become almost a status symbol. If you’ve started looking down at your daily supplements and realizing you don’t even know which ones are working or what they’re for, you’re not alone.

Supplements can give women a sense of autonomy over our health in a medical industry that has long-dismissed us. Taking charge of our health is empowering — until it’s confusing. If you’re experiencing supplement fatigue or wondering which supplements are worth it, it might be time for a refresher on the most popular supplements for women and why to take them.

Right now, it seems that everyone is talking about the benefits of collagen, creatine, and colostrum. To help you make an informed, intentional choice about which to take, we spoke to experts to give you a doctor-approved explainer that cuts through supplement noise.

Featured image by Michelle Nash for our interview with Iskra Lawrence

What supplements should I be taking?

At a recent virtual consultation with CeliaRx, I filled in an extensive intake form that asked me about everything from my sleep patterns, my activity levels, current supplement stack, and even mood before speaking with a medical professional who asked me how I wanted to feel in my body before giving me supplement recommendations. As someone who’s diligent about my annual doctor’s check up, I was stunned. Don’t get me wrong, I will never shun the doctor’s office completely, but I began to understand why one third of women have felt dismissed and unheard by healthcare practitioners. It’s important to understand what you’re putting into your body — and how you want every supplement to make you feel to support healthy aging.

But so many of us don’t know why we’re taking the supplements in our medicine drawer. Let alone what they do. These days, the buzziest recommended supplements for women seem to be creatine, collagen, and colostrum. So I spoke to experts to uncover what each supplement actually, who should be taking them, and how they can help us feel how we want to feel in our bodies and our days. 

An expert’s guide to creatine, collagen, colostrum, and their benefits

What makes creatine, collagen, and colostrum are unique because they aren’t like vitamins or mineral supplements that exist to fill a deficiency. Instead, they give your body’s natural processes a boost. So why do they fill like new trends when they’ve been around for so long?

“The renewed interest really comes down to timing. People are tired of quick fixes and endless supplement stacks that go nowhere,” says Dr. Sarah Rahal, MD, a pediatric neurologist with expertise in environmental health and quantum biology, and founder of ARMRA® Colostrum. Instead of chasing the latest trend or ignoring your body completely, these supplements support your functionality with, as Dr. Rahal puts it: “Ancient biology, finally validated by modern science.”

“The best way to think about it isn’t as one more thing to add to your routine. It’s the foundation the rest of your routine sits on top of.”

But which one is right for you: collagen, creatine, or colostrum?

I spoke to Dr. Rahal as well as Erin Ogden, U.S. Dietitian Nutritionist for Ancient + Brave, MDA, RDN, LDN, to understand the difference between collagen, creatine, colostrum, and which one might be right for you. 

Your Guide to Collagen

Long known as a beauty supplement, collagen has taken center stage for more than its effect on our skin. It’s no longer just an ingredient in your night cream (though even topical collagen serums and dreams are getting more sophisticated), but a supplement that claims to be crucial for longevity. But what’s the truth? 

What is collagen? 

According to Ogden, collagen is “a whole-body wellness ingredient: one that plays an important role in mobility, recovery, healthy aging, and connective tissue health alongside its well-known skin benefits.”

Think back to science class. Proteins are the building blocks of our muscles, bones, skin, and organs. Protein has taken center stage in the health conversation over the past year for a reason, prompting many women to reevaluate our protein needs. But it’s not just traditional protein you might need to supplement — it’s collagen, too.

Collagen is a structural protein, taking up about 30% of our body’s total protein. But, as you might know from beauty fear-mongering, we begin to lose collagen in our mid-twenties, prompting trends such as collagen banking. This is why our skin elasticity decreases and fine lines appear as our skin’s bonding protein weakens.

But it’s not just the skin that is affected. That’s why collagen supplements are emerging to address the effects of our declining collagen. When you apply a collagen skin cream, it only benefits your skin’s collagen production. However, oral supplements — from capsules to collagen powders and peptides — work more holistically than topical products. 

“Consistently replenishing those building blocks may help support skin hydration and elasticity, joint comfort, mobility, exercise recovery, and overall healthy aging,” says Ogden.

Benefits of collagen for women

“Collagen isn’t a quick fix;” says Ogden, “It’s a daily investment. Because collagen supports your body’s natural remodeling processes, meaningful improvements take time.”

Clinical research often says users can expect results from consistent collagen supplementation after 8–12 weeks. “We encourage people to think of collagen the same way they think about brushing their teeth or exercising: it’s the small, consistent habits that deliver the greatest long-term results.”

But what results can we expect? In the long term, collagen has been shown to improve skin hydration and elasticity, while supporting stronger nails and healthier hair growth.

What to look for in a collagen supplement

These day, the shelves are stocked with different variations of hydrolyzed collagen peptides, collagen powders, and even functional beverages and protein bars that boost collagen. How do you know which ones to trust? 

Ogden recommends  hydrolyzed collagen peptides, which are broken down into smaller peptides for easier digestion and absorption. You can also take capsulated collagen if it works better with your supplement stack. Whatever you do, also look for collagen-rich foods like bone broth or foods rich in vitamin C.

No matter how you take your collagen — usually bovine or marine — Ogden recommends looking for responsibly sourced collagen from brands that prioritize rigorous testing, high-quality sourcing, and meaningful impact to your body beyond the buzzwords.

One more warning: some products don’t actually contain collagen, but rather other ingredients that promote your body’s own collagen production. “While there are products marketed as “vegan collagen,” these don’t actually contain collagen because collagen is naturally animal-derived. Instead, they typically provide nutrients intended to support your body’s own collagen production,” warns Ogden. 

Pique Collagen is one of our top editors’ picks because it hits all these standards, and you can use our link to get 15% off for life: https://piquelife.com/camillecarrara

Your Guide to Creatine for Women

For so long, creatine felt like a supplement taken by body builders. But women are finally embracing the importance of strength training for longevity (lift heavy and often!). Like collagen, muscle decreases as we age. According to the Office on Women’s Health, muscle mass starts declining around age 30, and we lose about 3 to 5 percent per decade. But while the effects of collagen-loss are widely known, we don’t talk enough about how important it is to build muscle as women.

Increased muscle mass is important for bone density, boosts your metabolism, helps stabilize hormones, and decreases glucose spikes by creating more storage space for blood sugar. However, the older we get, the more difficult it is to build muscle. That’s where creatine comes in. 

What is creatine?

Creatine is an amino acid compound and one of the building blocks of protein in your body. Ogden breaks it down like this: “Creatine is a naturally occurring compound stored primarily in your muscles that helps regenerate ATP, your body’s primary source of quick energy.”

Because it’s naturally occurring, there’s a ton of research around the benefits of creatine, including its potential to “help support muscle strength and performance, improve recovery, preserve lean muscle as we age, and even support cognitive health,” according to Ogden.

But like so much medical research, there’s been a huge gap in the studies about how creatine affects women. In recent years, that gap is finally starting to close, says Ogden. “We’re now learning that women naturally store 20–30% less creatine than men, and those stores can become even more important to support through life stages like perimenopause and menopause.”

Creatine is known for supporting lean muscle building and stamina during a workout. But its cognitive boosting effects don’t just apply to workouts. Creatine might be able to combine its mental and physical benefits for people in periods of stress or sleep deprivation — from caregivers to moms. 

“Creatine is especially valuable for people navigating demanding seasons of life. Emerging research suggests it may help support attention and mental performance during periods of sleep deprivation,” shares Ogden. “It’s one of the simplest, most evidence-backed ways to support energy and resilience without adding another complicated step to your day.”

For all these reasons and more, creatine is fast becoming a popular supplement for women over 30 to address these concerns. But there are still questions around the best ways to use it — including how it works within a supplement stack.

Collagen and creatine are both taking center stage in the supplement aisle. But we don’t have to pit them against each other. Instead, research is starting to show that pairing creatine and collagen can make both more effective.

“We call it the Power Duo,” says Ogden of collagen and creatine. “ Creatine helps fuel muscle performance and recovery, while collagen provides the amino acids needed to support connective tissues like tendons, ligaments, cartilage, and skin.“

Think of creatine as the primer for muscle performance — often helping you lift heavier, workout longer, and sustain focus — and collagen as a repair tool after the fact. 

“Together, they offer a more comprehensive approach to healthy movement, recovery, and longevity.”

How to stack collagen and creatine

When it comes to supplements for women, there is lots of advice online about exactly how to take what and when. But Ogden says, when creating an intentional supplement stack, consistency matters more than anything else. 

“The biggest misconception is that timing matters most. In reality, consistency is what drives results. Taking creatine every day – whether with breakfast, after a workout, or mixed into a smoothie – is far more important than taking it at a specific time.”

So, whether you mix both creatine and collagen up in a glass of sexy water first thing in the morning or take gummies later in the day, just take them consistently. If you do want to sync its benefits to your routine, she suggests taking creatine before a workout ton power you through, and collagen after for repair.

Does creatine make you puffy?

One question I had to ask: what’s the deal with the creatine bloat? 

Many women experience puffiness or bloatedness while taking creatine that they mistake for bulk. But creatine supports lean muscle mass, so why the bloat or weight gain? Ogden says to stay consistent through the bloating period. It’s your body adjusting!

“Creatine increases water stored inside muscle cells, not underneath the skin. Some people may notice a slight increase in weight initially as muscles become better hydrated.”

Her advice: stay hydrated and start slow. Skip the loading dose of 20g and just start with about 3-5g of creatine per day.

Your Guide to Colostrum for Women

Collagen and creatine are familiar terms, even if you didn’t know what they did or how they functioned in the body. But colostrum seemed to come out of nowhere over the past few years to suddenly being the buzziest supplement in town.

Forget the fish oil of yore — I’ve seen videos of women starting their day with a spoonful of colostrum powder. I’ve also seen a rise in colostrum coffee drinks. What is this ingredient and where did it come from?

Turns out, it’s not new at all.

What is colostrum, and why is everyone talking about it now?

“Colostrum is the first food every mammal receives at birth, evolved over 300 million years to seal and strengthen the body’s barriers after birth,” says Dr. Rahal.

Studied in Ayurvedic medicine for decades, colostrum was foundational in forming our immune systems and body’s processes. As adults, we’re still vulnerable to external stressors attacking our body from the inside out: whether it’s stress, lack of sleep, or environmental oxidation. Colostrum takes your body back to basics to fortify its natural defenses.

“Colostrum’s core role is fortifying the body’s barriers: the mucosal linings of the gut and sinuses that separate the outside world from the bloodstream,” says Dr. Rahal. “Colostrum helps strengthen and reinforce that barrier.” 

Barrier healing supports your body through all its processes, with benefits that range from:

• Gut health
• Immune health
• Skin
• Hair
• Fitness recovery
• Metabolic support

And because it’s a whole food that comes from milk, it’s suitable for everyone (unless you have a dairy allergy) and contains no filler. “As with any supplement, anyone who is pregnant, nursing, or on medication should check with their doctor first, simply as standard practice,” says Dr. Rahal.

How to add colostrum into your supplement stack

Think of colostrum as the spark needed to light a fire. It helps fortify your foundational protections in the background, quietly optimizing your overall health — as long as you remain consistent.

“The benefits tend to cascade,” says Dr. Rahal of colostrum’s cumulative effect. “People often notice their immunity is more fortified and they’re less prone to seasonal and travel stressors, their bloating and bowel regularity improve, hair is thicker and grows better, and even that they recover more quickly after exercise.”

As for how to take it, take your pick: dissolve it in water or throw a spoonful back and wash it down.