Collagen diet (recipes, menu, meal plans, and foods)

The collagen diet helps to replenish deficiencies of this valuable protein.

AuthorLudwik Jelonek

Author

Ludwik Jelonek

Natu.Care Editor

Ludwik Jelonek is the author of more than 2,500 texts published on leading portals. His content has found its way into services such as Ostrovit and Kobieta Onet. At Natu.Care, Ludwik educates people in the most important area of life - health.

Learn more about our editorial process

Reviewed byJulia Skrajda

Verified by an expert

Reviewed by

Julia Skrajda

Clinical nutritionist

A clinical nutritionist, she works in the profession and creates personalised menus and recommendations for disease entities.

Learn more about our editorial process

Edited byBart Turczynski

Edited by

Bart Turczynski

Editor-in-Chief

Bart Turczynski is the editor-in-chief of Natu.Care. He is responsible for the quality of the content created on Natu.Care, among others, and ensures that all articles are based on sound scientific research and consulted with industry specialists.

Learn more about our editorial process

Fact-checkingNina Wawryszuk

Fact-checking

Nina Wawryszuk

Natu.Care Editor

Nina Wawryszuk specialises in sports supplementation, strength training and psychosomatics. On a daily basis, in addition to writing articles for Natu.Care, as a personal trainer she helps athletes improve their performance through training, diet and supplementation.

Learn more about our editorial process

Collagen diet (recipes, menu, meal plans, and foods)

03 December, 2024

Recenzja19 June, 2023

Redakcja01 July, 2023

Fact-checking09 June, 2023

Learn more about our editorial process

13 min

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The collagen diet can be tasty, varied and effective. Ba, with the right recipes you'll smuggle more collagen into all your household and friends.

You probably know that a good source of youth protein is gelatine-based broths and jellies. But there are many more options. Together with clinical nutritionist Julia Skrajda, we'll introduce you to a high-collagen diet that's delicious, natural and easy to maintain.

From this article you will learn:

What foods are rich in collagen, and which ones support synthesis.
How to get rid of collagen.
How to cope on a vegan and vegetarian diet.
How to use collagen supplements.
How to use collagen supplements to make for a healthy cover-up.

See also:

What is the collagen diet?

The collagen diet is a diet rich in foods that contain collagen, as well as fruits and vegetables that promote the absorption and production of this protein by the body. It gained its popularity with the book 'The Collagen Diet. Health, youth and beauty in 28 days' by Dr Josh Axeand.

What to eat on a collagen diet?

The collagen diet primarily requires the consumption of collagen-rich animal products. There is also a place for plant-based products, but these alone are not a source of collagen, which is an animal protein.

The collagen diet includesand:

broth on beef or pork bones,
collagen broth,
goat,
cock feet,
gliver (liver, heart, kidney),
food gelatine-based products (vegetable, meat and fruit jellies),
fish or chicken with skin,
salcessón,
shark cartilage,

Now an important note: there is no such thing as a collagen diet for joints, skin, hair or nails. Taken collagen supports all elements of the body, without exception. Therefore, you can be sure that the 'side effect' of fighting joint pain will also be firm skin and strong nails.

Is the collagen diet the highway to health?

Although a collagen diet can replenish lack of collagen this important protein, it is not the key to the body's health. Most collagen-rich foods are high in calories and high in fats considered unhealthy in excess. Be mindful of your cholesterol and weight.Pork knuckle for breakfast, chicken feet for lunch, and brawn for dinner is a simple way to go beyond the healthy norm. Moderation is very important.

(In a moment you will see a couple of tips on how to make delicious, quick collagen supplement-based dishes that are calorie-restricted).

What vegetables and fruits to include in a collagen diet?

As you already know, vegetables and fruits do not contain collagen. However, this does not mean that a collagen diet is just meat and fish. Vegetables and fruit provide valuable vitamins and minerals that support collagen absorption and production by the body. The most important of these are vitamins C, A, E and copper.

Caring for the intake of specific vitamins and minerals can be difficult. Therefore, it is best to follow therainbow rule - the more colourful on your plate, the better.

You can also take a look at the table below. On the left, you will find the most important vitamins and minerals for collagen production, and on the right, the products that will provide you with them.

The following table is a guide to the most important vitamins and minerals for collagen production.

Nutrients .	Vegetables and fruits
Vitamin C .	Oranges . Citrus . Kiwis Strawberries Mangoes
Vitamin A	Carrots Spinach . Batties Kale Red peppers .
Vitamin E .	Avocado Spinach . Kale Red peppers Broccoli
Zinc	Spinach Fasola Chickpeas Groot Pumpkin
Copper	Battles Potatoes . Fasola Gorghum Lentils .
Organic Sulphur (MSM) .	Clove Onion Leek Brussel sprouts Cabbage
Manganese	Kale Spinach Ananas Blueberries Radish

herbs in a collagen diet

Just like vegetables and fruits, herbs will not provide you with collagen, but they can stimulate your body to produce this protein.

The best herbs for a collagen-rich diet are:

wild rose,
field horsetail,
bear garlic,
acerola,
clover,
lance grass,

What about a collagen vegan or vegetarian diet?

Unfortunately, it is difficult to adapt a collagen diet to a vegetarian or vegan diet. If you don't eat animal products, you have no way to supplement your collagen levels with diet or even supplements.

One exception is pescatarianism, which is a partial vegetarian diet that allows you to eat fish. If you can eat fish, you're in an ideal situation: not only can you comfortably provide collagen protein with your diet, but you can also benefit from supplements.

Well, what about that 'powdered support' for vege people?

You won't find collagen supplements on the market that are vegan. All products are created with fish collagen, beef, pork or poultry collagen. Some manufacturers advertise their products as 'vegan collagen'. However, this is not collagen, but a collection of amino acids that are part of collagen, such as proline or lysine. It is difficult to assess the extent to which such supplements are effective. In theory, the sources of specific amino acids do not matter, but in practice such supplements do not faithfully reflect the protein mix of true collagen.

The future is promising

To the delight of vegans and vegetarians, scientists are working on genetically modified collagen made from yeast or bacteria. Other efforts aim to produce collagen from rice or bamboo.

This is, however, preliminary work that needs further confirmation.

See also:

Collagen diet recipes

Coconut oatmeal - collagen breakfast (two servings)

Ingredients:

2 cups of milk
1 tsp collagen peptides (approximately 5 grams)
1 teaspoon of honey
a pinch of ground cinnamon
1 cup of oatmeal
2 tablespoons manna
a pinch of nutmeg
a pinch of salt
banana or peach (or other favourite fruit)
nuts

Preparation:

Boil the water, add the oatmeal and stir until thick.
After the flakes are cooked, mix them with the peptides, manna, honey, cinnamon, nutmeg and salt.
Cook the oatmeal mixture.
Cook the mixture over a low heat until the manna has dissolved and a cohesive consistency has formed.
Divide the whole into two portions and add a banana or peach with nuts on top.

See also:

Collagen with vitamin C

Bone broth - collagen dinner (from the slow cooker)

Ingredients:

about 1.5-2 kg chicken or beef bones
3 cloves of garlic (crushed)
3 carrots (chopped)
2 stalks of celery (chopped)
large onion (chopped)
water
2 tablespoons apple cider vinegar
1 teaspoon salt
3 teaspoons black peppercorns

Preparation:

Diligently rinse and dry the bones.
Prepare the bones.
Place the onion, garlic, celery and carrots in a 6 litre slow cooker.
Place the onion, garlic, celery and carrots in a 6 litre slow cooker.
Add the bones and add enough water to cover the ingredients.
Stir the whole thing together with the vinegar, salt and pepper.
Cook on the lowest power for 16-24 hours (depending on your machine) until the broth is golden brown.
Pour the broth e.g. into a jug through a strainer and discard the vegetables, bones etc.
If you do not have a slow cooker, you can cook the stock over a very, very, very low heat. Don't leave the pot on the burner overnight, and while it's simmering, stay vigilant.

See also:

Natural collagen

Berry muffins - collagen dessert

Ingredients:

4½ tsp tasteless collagen peptides
1 cup wheat flour
3 egg whites
¼ cup creamy almond butter
¼ cup milk or vegetable drink
1 cup coconut sugar
2 teaspoons baking powder
½ teaspoon salt
1 egg
2 tbsp coconut oil
1 cup vanilla extract
1 cup fresh berries

Preparation:

Preheat the oven to 180°C.
Preheat the oven to 180°C.
In a large bowl, mix together the peptides, flour, coconut sugar, baking powder and salt.
In a medium bowl, mix together the peptides, flour, coconut sugar, baking powder and salt.
In a medium bowl, mix together the sunflower butter, egg, egg whites, oat milk, coconut oil and vanilla extract.
Add the wet ingredients to the dry ingredients and prepare a smooth mixture.
When the mixture is mixed, add the berries.
Grease the muffin tins with a small amount of oil and insert the paper cups.
Make the mixture in the tins and bake for about 20-25 minutes at 180°C.

See also:

Why take supplements in a collagen diet?

Providing the body with collagen fibres via supplementation is an effective way to replenish this protein. Although many foods contain collagen, they are often uncommon (it's hard to deny - not every person appreciates skin-on fish or cold legs), and too much of it can lead to health complications.

This is why it is worth betting on preparations that have a higher bioavailability and often an attractive taste (for example, fruity).

See also:

Does collagen supplementation make sense?

Collagen supplements

Best overall

Natu.Care Collagen Premium 5000 mg, mango & passion fruit

5.0

Collagen content: 5000 mg marine collagen hydrolysate
Additional active ingredients: vitamin C, low molecular weight hyaluronic acid (and L-theanine and coenzyme Q10 in cocoa flavoured collagen or vitamin A and vitamin E in mango–passion fruit flavoured collagen)
Form: powder sachets
Dose: 1 sachet per day
Sufficient for: 30 days

See price

Product description

Fish collagen from the Natu.Care brand in a dose of 5000 mg, based on certified ingredients of the best quality. Regular supplementation will positively influence the appearance of the skinóry, hairów and nails – they will be rebuilt and strengthened from the inside.

In addition to collagen, which is valuable for health and beauty, it also offers other active ingredients that help to maintain a youthful complexion, shiny hair and strong nails.

The formula contains a sufficient portion of the active ingredient to positively affect joints, the musculoskeletal system and immunity.

Natu.Care Premium Collagen is available in two flavours – Cacao Bloom and Rise&Shine. Both formulas are based on the following active ingredients: marine collagen hydrolysate, wild roseóbud extract and hyaluronic acid.

Additionally, Cacao Bloom contains natural L-theanine, coenzyme Q10 and defatted Dutch cacao. Rise&Shine instead contains vitamin E and vitamin A.

These are the best collagens in the world.

These best fish collagens on the market also rós taste – Cacao Bloom is a treat for chocolate lovers. Rise&Shine will appeal to those whoólike the refreshing taste of mangoófruit and passion fruit.

Pros and cons

Pros:

Vitamin C supports the body's collagen production, enhancing its effectiveness.
An effective dose of hyaluronic acid, which additionally supports skin hydration and joint health.
Fish collagen absorbs 50% better. Additionally, the manufacturer specifies the fish species it is sourced from (Atlantic cod).
The composition has been tested by the independent and accredited J.S. Hamilton laboratory.
MSC (Marine Stewardship Council) quality certification, which confirms that the collagen source supports sustainable fishing practices.

Cons:

None.

Additional information

Natu.Care's fish collagen receives praise for its delicious taste. You won't find the fishy aftertaste that often comes through in other collagens. Plus, you have two tasty flavors to choose from: cocoa and mango-passionfruit.

Active ingredients like coenzyme Q10, hyaluronic acid, and natural L-theanine provide anti-inflammatory and antioxidant benefits while slowing down aging processes.

User review

Super, after about 6 weeks of use, the skin on my face became noticeably firmer. Wonderful taste.

Ania ZalewskaNatu.Care customer

Best for joints

Natu.Care Collagen Premium 10000 mg, cherry

5.0

Collagen content: 10,000 mg of hydrolyzed bovine collagen
Additional active ingredients: vitamin C, low molecular weight hyaluronic acid, glucosamine, chondroitin, extract of Indian frankincense resin (boswellia serrata)
Form: powder sachets for drinking
Serving: 1 sachet per day
Lasts for: 30 days

See price

Product description

One of the strongest collagens on the market, providing as much as 10,000 mg per daily serving. This product can effectively support the condition of joints, skin, hair, and nails.

With this supplement, you will support your skeletal and joint system as well as your beauty, helping you visually halt the aging process and feel rejuvenated!

Pros and cons

Pros:

The daily portion of collagen is very large – as much as 10,000 mg.
Proven collagen formula – COLLinstant, whose effectiveness has been confirmed in clinical studies.
Effective dose of hyaluronic acid, which additionally moisturizes the skin and positively affects joint health.
Vitamin C supports the body's natural collagen production.
Glucosamine is a fundamental building block of compounds found in joint cartilage and a component of collagen that gives elasticity to connective tissue in tendons.
Chondroitin is a natural component found in the human body, mainly in cartilage. This large molecule (mucopolysaccharide) has the ability to absorb water, which helps maintain the elasticity and resilience of cartilage.
Frankincense resin extract supports blood circulation and joint mobility and reduces their stiffness. It may help alleviate inflammatory conditions.
The composition has been tested by the independent and accredited J.S. Hamilton laboratory.

Cons:

None.

Additional information

Users praise Natu.Care Collagen Premium for the easy dissolving of the powder.

Refreshing taste

Natu.Care Collagen 3000 mg, various flavours

4.7

Collagen content: 3000 mg collagen hydrolysate fish
Additional active ingredients: vitamin C
Form: powder
Dose: 1.5 scoops per day
Sufficient for: 30 days
Available flavours: orange, raspberry-cranberry, blackcurrant and flavourless variant (without added vitamin C)

See price

Product description

Dietary supplement in a highly bioavailable form of hydrolysed collagen SeaGarden fish®. This formula has high bioavailability– youróbody will use collagen faster and more efficiently where you need it most.

A 3,000 mg serving of collagen benefits your hair, skinóhand and nails, as well as the functioning of your jointsómuscles and bones. The action of collagen is complemented by vitamin C, whichóra supports the natural production of the youth protein in the body and also helps with its absorption. It is also a great anti-ageing antioxidant.

Natu.Care's Collagen 3000 mg is available in three fruit flavours (orange, raspberry-cranberry, blackcurrant) and a flavourless variant. The powder dissolves very well, does not form lumps in the liquid and you can add it to your favourite yoghurt, oatmeal or smoothie.

Pros and cons

Pros:

Fish collagen in the SeaGarden® formula is highly bioavailable, so your body absorbs and utilizes it faster and more effectively.
Regular supplementation positively impacts skin, hair, and nails, and supports the musculoskeletal system.
The composition has been tested by the independent and accredited J.S. Hamilton laboratory.
The product is certified for sustainable fishing practices.
Vitamin C in the formula supports the body’s natural collagen production, enhancing its effects.
The collagen contains no unnecessary additives like artificial colorings or flavors. All ingredients are naturally sourced.
Available in three refreshing, fruity flavors or a flavorless option.

Cons:

None.

Additional information

The collagen powder has excellent solubility.

The collagen is sweetened with steviol glycosides from stevia, which are natural, safe, and suitable for diabetics.

Pure collagen

Natu.Care Collagen 3000 mg, tasteless

4.6

Collagen content: 3000 mg collagen hydrolysate fish
Additional active ingredients: none
.
Form: powder
.
Dose: one scoop per day
.
Sufficient for: 30 days
.

See price

Product description

The dietary supplement contains only pure fish collagen in the formula SeaGarden®. This Norwegian collagen is characterised by its purity and high bioavailability, which means that youróy body will utilise the collagen faster and more effectively.

Regular supplementation fish collagen benefits hair, skinóhand and nails and supports joints, muscles and bones. It improves the appearance of the skinóry and slows down its ageing, giving it a healthy glow.

Natu.Care Collagen 3000 mg has a neutral taste, dissolves well, does not form lumps in liquid and you can add it to your drink, yoghurt or smoothie.

Pros and cons

Natu.Care Collagen 3000 mg has a neutral taste, dissolves well, does not form lumps in liquid and you can add it to your drink, yoghurt or smoothie.

Additional information

Natu.Care Collagen 3000 mg has a neutral taste, dissolves well, does not form lumps in liquid and you can add it to your drink, yoghurt or smoothie.

Aura Herbals Colladrop Forte

4.5

Collagen content: 10,000 mg sea collagen
Additional active ingredients: vitamin C and coenzyme Q10
Form: sachets of powder
Dosage: one sachet per day
Sufficient for: 30 days

See price

Product description

A dietary supplement containing fish collagen for drinking in a high dose of 10,000 mg hydrolysate. It also offers you additional health and beauty benefits thanks to its coenzyme Q10 and vitamin C content. Supplementation with collagen can improve the appearance of your skinóskin, hairónails and improve the function of your jointsómuscles and bones.

Pros and cons

Additional information

SOLVE LABS Collagen Peptides

4.2

Collagen content: 6000 mg hydrolyzed beef collagen type I and III COLLinstant®
Additional active ingredients: hyaluronic acid
Form: powder
Dose: one scoop (6 g) daily
Sufficient for: 30 days

See price

Product description

High-quality hydrolysate of bovine collagen (types I and III). Thanks to the COLLinstant® collagen peptide extraction technology, the preparation is well absorbed.

The combination of collagen and hyaluronic acid has a beneficial effect on the appearance of your skinóry. Your complexion will become firmer, moisturised and wrinkles will become shallower. The effects can also be felt on your hair: it becomes soft and shiny. The nail plate will regain its healthy appearance.

A daily serving will support the health of your jointsós, bones and muscles.

Pros and cons

High-quality hydrolysate of bovine collagen (types I and III). Thanks to the COLLinstant® collagen peptide extraction technology, the preparation is well absorbed.

A daily serving will support the health of your jointsós, bones and muscles.

Additional information

High-quality hydrolysate of bovine collagen (types I and III). Thanks to the COLLinstant® collagen peptide extraction technology, the preparation is well absorbed.

A daily serving will support the health of your jointsós, bones and muscles.

User review

High-quality hydrolysate of bovine collagen (types I and III). Thanks to the COLLinstant® collagen peptide extraction technology, the preparation is well absorbed.

A daily serving will support the health of your jointsós, bones and muscles.

Sundose° For Skin Anti-Aging°

4.8

Collagen content: 5000 mg of collagen hydrolysate
.
Additional active ingredients: hyaluronic acid and vitamin C
.
Form:sachets of powder to be dissolved in lukewarm water
.
Dosage: one sachet per day
.
Sufficient for: 30 days
.

See price

Product description

Simple composition without unnecessary additivesós. High-quality fish collagen with vitamin C and hyaluronic acid. The active ingredients are designed to support the health and appearance of your skinóskin, hairóand nails.

Pros and cons

Additional information

User review

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Pharmovit Collagen Women

4.6

Collagen content: 5000 mg hydrolyzed collagen VERISOL
Additional active ingredients: hyaluronic acid, coenzyme Q10, vitamin C, biotin, zinc, vitamin E, vitamin B6, copper, selenium, vitamin A, extracts of grape seed and field horsetail herb
.
Form: sachets of powder
.
Dose: 1 sachet per day
.
Sufficient for: 20 days
.

See price

Product description

Collagen hydrolysate in a good dose with numerous additives in the form vitamins, mineralsów and plant extracts. The product can effectively moisturise, firm and make the skin more elastic. In addition, collagen has a positive effect on the condition of hairów, nails and jointsów.

The vitamins and minerals contained in the formula are no small benefit. Thanks to them you can count on additional beauty and immunity support. In addition, some of them, e.g., vitamin C or vitamin A, support the production and absorption of collagen in the body.

The vitamins and minerals contained in the formula are no small benefit.

Pros and cons

The vitamins and minerals contained in the formula are no small benefit.

Additional information

The vitamins and minerals contained in the formula are no small benefit.

User review

The vitamins and minerals contained in the formula are no small benefit.

Collagen Reme

4.0

Collagen content: 2500 mg pork collagen
Additional active ingredients: vitamin C, niacin (vitamin B3), riboflavin (vitamin B2), vitamin A, biotin, vitamin D, zinc, manganese, copper, iodine, selenium
Form: powder
Dose: one scoop per day
Sufficient for: 30 days

See price

Product description

The dietary supplement from Remé contains beef collagen in the patented VERISOL formula and vitamin C, whichóra aids its absorption. The formula comes in three flavours: neutral, orange-maracuja and strawberry-pomegranate. The formula can effectively support and improve the condition of the skin hair and nails. It is also

Pros and cons

Additional information

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See also:

Summary

The collagen diet includes broth on the bones, pork knuckle, chicken feet and offal, among others.
In a collagen diet, care should also be taken to ensure the intake of vitamins and minerals (mainly vitamins A, C, E and copper).
The herbs do not contain any vitamins.
Herbs do not contain collagen, however, e.g. rosehip, acerola and nettle support its production in the body.
Vegan collagen does not exist.

FAQ

What are the symptoms of collagen deficiency in the body?

Symptoms suggestive of collagen deficiency in the body include:

appearance of wrinkles and loss of elasticity of skin,
broken nails,
dry hair,
painful joints and muscles,
digestive problems,
weakened immunity,

To replenish collagen, in addition to your diet, supplements will also help you. The best collagens on the market include: Natu.Care premium collagen, Colladrop Flex, Sundose collagen, or Colladrop Forte.

Which fruit is richest in collagen?

Fruits are not a source of collagen, as it is a protein found only in animal tissues. However, some fruits contain vitamin C and antioxidants, which are beneficial for collagen production in the body.

Fruits rich in vitamin C, such as citrus (oranges, grapefruit), kiwi, strawberries, and papaya, support collagen production in the body.

Which vegetables are rich in collagen?

Vegetables do not contain collagen protein, but can provide nutrients that support its production in the body. Examples of such vegetables include red peppers, broccoli, kale and spinach - all of which are rich in vitamin C.

Eating these vegetables can increase natural collagen production.

Does rice contain collagen?

Rice does not contain collagen because it comes from the plant kingdom, whereas collagen is a protein of the animal kingdom. Nevertheless, rice (especially brown rice) contains various nutrients that benefit health.

What causes collagen loss from the body?

Factors leading to collagen loss in the body include:

long-term exposure to UV rays (use screen creams),
smoking,
alcohol abuse,
deficiencies of vitamins and minerals,
chronic stress,
consumption of large amounts of sugar,
lack of physical activity,

Do nuts contain collagen?

Nuts do not contain collagen, but they provide nutrients that help the body to produce it. They also have plant proteins, unsaturated fats and vitamins, which have a positive effect on the condition of skin, hair and nails. Including nuts in your daily diet can help to improve the appearance of, for example, your complexion.

Sources

See all

Axe, J. (2020a). Collagen Diet: Health, youth and beauty in 28 days. Helios. https://books.google.com/books?vid=ISBN9788328366510

Axe, J. (2020b). The Collagen Diet: From the bestselling author of Keto Diet. Hachette UK. https://books.google.com/books?vid=ISBN9781409187165

Melina, V., Craig, W., & Levin, S. (2016). Position of the Academy of Nutrition and Dietetics: Vegetarian Diets. Journal of the Academy of Nutrition and Dietetics, 116(12), 1970-1980. https://doi.org/10.1016/j.jand.2016.09.025

Asbun, J., Manso, A. M., & Villarreal, F. J. (2005). Profibrotic influence of high glucose concentration on cardiac fibroblast functions: Effects of losartan and vitamin E. American Journal of Physiology-Heart and Circulatory Physiology, 288(1), H227-H234. https://doi.org/10.1152/ajpheart.00340.2004

Avila Rodríguez, M. I., Rodríguez Barroso, L. G., & Sánchez, M. L. (2018). Collagen: A review on its sources and potential cosmetic applications. Journal of Cosmetic Dermatology, 17(1), 20-26. https://doi.org/10.1111/jocd.12450

Carvalho, A. M., Marques, A. P., Silva, T. H., & Reis, R. L. (2018). Evaluation of the Potential of Collagen from Codfish Skin as a Biomaterial for Biomedical Applications. Marine Drugs, 16(12), Article 12. https://doi.org/10.3390/md16120495

Liu, D., Nikoo, M., Boran, G., Zhou, P., & Regenstein, J. M. (2015). Collagen and Gelatin. Annual Review of Food Science and Technology, 6(1), 527-557. https://doi.org/10.1146/annurev-food-031414-111800

Moores, J. (2013). Vitamin C: A wound healing perspective. British Journal of Community Nursing, 18(Sup12), S6-S11. https://doi.org/10.12968/bjcn.2013.18.Sup12.S6

Peterkofsky, B. (1991). Ascorbate requirement for hydroxylation and secretion of procollagen: Relationship to inhibition of collagen synthesis in scurvy. The American Journal of Clinical Nutrition, 54(6), 1135S-1140S. https://doi.org/10.1093/ajcn/54.6.1135s

Buraczewska, I., Berne, B., Lindberg, M., Törmä, H., & Lodén, M. (2007). Changes in skin barrier function following long-term treatment with moisturizers, a randomised controlled trial. British Journal of Dermatology, 156(3), 492-498. https://doi.org/10.1111/j.1365-2133.2006.07685.x

Diong, J., Carden, P. C., O'Sullivan, K., Sherrington, C., & Reed, D. S. (2022). Eccentric exercise improves joint flexibility in adults: A systematic review update and meta-analysis. Musculoskeletal Science & Practice, 60, 102556. https://doi.org/10.1016/j.msksp.2022.102556

LODÉN, M., ANDERSSON, A.-C., & LINDBERG, M. (1999). Improvement in skin barrier function in patients with atopic dermatitis after treatment with a moisturizing cream (Canoderm®). British Journal of Dermatology, 140(2), 264-267. https://doi.org/10.1046/j.1365-2133.1999.02660.x

Ma, G., Zhang, Q., Liu, A., Zuo, J., Zhang, W., Zou, S., Li, X., Lu, L., Pan, H., & Hu, X. (2012). Fluid intake of adults in four Chinese cities. Nutrition Reviews, 70(suppl_2), S105-S110. https://doi.org/10.1111/j.1753-4887.2012.00520.x

Recommended Amount of Sleep for Pediatric Populations: A Consensus Statement of the American Academy of Sleep Medicine | Journal of Clinical Sleep Medicine. (n.d.). Retrieved 8 May 2023, from https://jcsm.aasm.org/doi/10.5664/jcsm.5866

Spada, F., Barnes, T. M., & Greive, K. A. (2018). Skin hydration is significantly increased by a cream formulated to mimic the skin’s own natural moisturizing systems. Clinical, Cosmetic and Investigational Dermatology, 11, 491-497. https://doi.org/10.2147/CCID.S177697

Suzuki, Y., Iijima, H., Tashiro, Y., Kajiwara, Y., Zeidan, H., Shimoura, K., Nishida, Y., Bito, T., Nakai, K., Tatsumi, M., Yoshimi, S., Tsuboyama, T., & Aoyama, T. (2019). Home exercise therapy to improve muscle strength and joint flexibility effectively treats pre-radiographic knee OA in community-dwelling elderly: A randomised controlled trial. Clinical Rheumatology, 38(1), 133-141. https://doi.org/10.1007/s10067-018-4263-3

Tuckey, R. C., Cheng, C. Y. S., & Slominski, A. T. (2019). The serum vitamin D metabolome: What we know and what is still to discover. The Journal of Steroid Biochemistry and Molecular Biology, 186, 4-21. https://doi.org/10.1016/j.jsbmb.2018.09.003

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Jelonek, L. (2023). Collagen. Everything you need to know (B. Turczynski, ed.; 1st ed.). Natu.Care. https://books.google.com/books?vid=9788396887801

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