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How to rebuild collagen

How to rebuild collagen in the face, joints, knees, and body (restoration tips)

Collagen in joints, skin and hair can be rebuilt with the right diet or supplements.

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.

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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-checkingEmilia Moskal

Fact-checking

Emilia Moskal

Natu.Care Editor

Emilia Moskal specialises in medical and psychological texts, including content for medical entities. She is a fan of simple language and reader-friendly communication. At Natu.Care, she writes educational articles.

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How to rebuild collagen in the face, joints, knees, and body (restoration tips)

Updated:23 September, 2024

11 min

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Rome wasn't built in a day. And it's the same with collagen. You won't rebuild it in your joints or skin overnight. However, a proper diet combined with sensible supplementation can get your body back on track.

With clinical nutritionist, Julia Skrajda, we will introduce you to products rich in collagen and the best dietary supplements with this protein.

From this article you will learn:

What to eat to rebuild collagen in your joints and more.
Which fruits and vegetables rebuild collagen the fastest.
What to eat to rebuild collagen.
What supplements will support collagen rebuilding.

See also:

How to rebuild collagen.

Collagen you can rebuild by eating chicken feet, offal (liver, heart), vegetable and meat jellies (gelatine-based), broth on beef or pork bones, brawn or shark cartilage. Collagen reconstruction is also supported by dietary supplements and vitamins C, A and E, which stimulate its synthesisand.

Well, how do you rebuild collagen in your joints, skin or hair? How do you force the skin to produce collagen? Do crow's feet work for joints and broth for skin?"

.

No. Ingested collagen supports all elements of the body. Therefore, people who want to rebuild collagen in their joints will have to contend with shiny hair and firm skin. Ah those side effects...

Can I eat collagen-rich products without a limit?

The collagen diet seems to be an effective way to have healthy joints, firm skin or strong nails. And it may be a bit like that, but in the process you will devastate your liver and heartand.

Don't get me wrong, products rich in collagen support its concentration in the body. However, they should be eaten in moderation. Most of them are highly calorific and high in fat. Therefore, it is much better to rebuild collagen with dietary supplementsand.

See also:

What vegetables and fruits will rebuild collagen in the body?

Vegetables and fruits do not contain collagen, which is a zoonotic protein. But be sure to munch on plants because they contain vitamins and minerals that are key to collagen production and proper absorptionand.

The most important vitamins and minerals in a collagen diet are vitamins C, A, E, copper, zinc, MSM and manganese. It's hard to remember it all, so try to follow the rainbow rule -the more colours on your plate, the betterand.

See also the table below. I've included the most important vitamins and minerals for collagen production on the left, and the products that will provide you with them on the right.

Nutrient .	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

Are there herbs that will rebuild collagen in the body?

Yes, however, as with vegetables and fruit, not directly. There are herbs that support collagen production. Therefore, it is worth making sure to include them in your diet.

herbs that support collagen restoration areand:

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

How to rebuild collagen while being vegan or vegetarian?

Unfortunately, it will not be easy. A vegan diet based on collagen does not exist. Therefore, vegans must rely on foods that support the production of this protein. We are talking about the aforementioned vegetables, fruits and herbsand. If you allow fish in your diet, you won't have a problem.

And what about supplements?

There is no such thing as vegan collagen supplements. All products on the market are derived from collagen extracted from fish, cattle, pork or poultry.

Some products are not.

Some people produce products advertised as 'vegan collagen'. However, this is not true collagen. It is actually amino acid compounds such as proline or lysine, which are included in collagenand.

And if they did...

Vegans and vegetarians have reason for optimism, as scientists are exploring the possibility of producing genetically engineered collagen from yeast or bacteria. Other approaches include attempts to produce collagen from rice or bambooand.

However, these methods are at an early stage of research and require further evidence.

Collagen restoration recipes

Chicken broth

Ingredients:

3 litres of water
1 whole chicken (neck, wings)
1 onion
2 carrots
1 parsley
1 piece of celery (approx. 10 cm)
1 leek
2 cloves of garlic
Salt, pepper
a bunch of parsley
optional: a few allspice seeds, bay leaf

Preparation:

Place the chicken in a large pot, cover with water (about 3 litres) and bring to a simmer.
Cook the chicken in a large pot.
When the water has boiled, reduce the heat to low and remove any foam that is on the surface of the water.
Cut the vegetables.
Cut the vegetables: cut the onion in half, and the carrot, parsley, celery and leek into pieces about 5 cm long.
Add the vegetables to the pot with the chicken, also throw in the garlic cloves and, to taste, salt, pepper, allspice, and bay leaf, as appropriate.
Cook the broth on a low heat for about 2-3 hours, periodically gathering foam from the top.
Sift the broth through a sieve, separating it from the vegetables and chicken. Serve the stock as a broth, with a side such as pasta or croutons.
You can use the chicken meat in other dishes, such as salad or sandwiches.

Gelatin dessert with strawberries

Ingredients:

200 ml water
20 g gelatine (rich in collagen)
500 g strawberries (fresh or frozen)
2 tbsp honey
1 teaspoon vanilla extract
200 ml natural yogurt

Preparation:

Dissolve the gelatine in 50ml of lukewarm water and leave to stand for a few minutes.
Dissolve the gelatine in 50ml of lukewarm water and leave to stand for a few minutes.
In a small pot, boil 150 ml of water, add honey, vanilla extract and the previously prepared gelatine, stirring until you reach a smooth consistency.
Let the gelatine stand for a few minutes.
Let the gelatine cool to room temperature, then mix with the natural yoghurt.
Place the strawberries in the bottom of the spoons or goblets.
Pour the yoghurt over the strawberries with the gelatine.
Place in the fridge for at least 2-3 hours.

Vegetable jelly

Ingredients:

3 litres of water
600 g pork meat on the bone (e.g. knuckle)
2 carrots
1 parsley root
1 celery root
1 leek
1 onion
a few grains of allspice
2 bay leaves
1 onion
2 bay leaves
salt, pepper
a bunch of parsley

Preparation:

Place the meat in a large pot of water (about 3 litres) and bring to a simmer.
Cut the meat in a large pot of water (about 3 litres) and cook over a low heat.
Cut the vegetables: carrot, parsley, celery and leek into pieces about 5 cm long, and cut the onion in half.
Add the vegetables to the pot.
Add the vegetables to the pot with the meat, also throw in the allspice, bay leaf, salt and pepper to taste.
Cook on low heat for about 2-3 hours until the meat is tender and the stock is thick.
Sift the stock through a sieve, separating it from the vegetables and meat. Leave the stock to cool to the side.
Separate the meat from the bones, split into small pieces.
Burn the vegetables, then peel (if necessary) and cut into small pieces.
In a large plate, layer the vegetables and chopped meat on the bottom. Sprinkle finely chopped parsley on top.
Heat the stock over a low heat until it becomes liquid, then gently pour over the vegetables and meat.
Leave the dish to cool to room temperature, then place in the fridge for a minimum of several hours (preferably overnight) until it has set and turned to jelly.
Before serving, warm the dish using the flat side of a knife so that it peels away from the edges more easily. Cut into portions and serve chilled.

Why take supplements to rebuild collagen in the body?

One of the best ways to rebuild collagen is through supplementation of this protein. You simply know what dose it will provide you with, so you can easily control collagen replenishment. You don't have to worry about taste either - most collagen supplements are distinguished by their fruity flavour.

Collagen supplements

Best overall

Natu.Care Collagen Premium 5000 mg, mango-maracuja

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

Take care of your tendons, joint cartilage, ligaments, muscles and even bones by supplying them with the building blocks to function properly. Move without bólu and provide the necessary support for any physical activity.

And as a „gratis” to regular supplementation, you will also receive firm skinóhand, healthy and shiny hair and strong nails.

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 whoóenjoy the refreshing taste of mangoófruit and passion fruit.

Pros and cons

Fish collagen from the Natu.Care brand in a dose of 5000 mg. The formula contains a sufficient portion of the active substance to positively affect your joints, musculoskeletal system and immunity.

And as a „gratis” to regular supplementation, you will also receive firm skinóhand, healthy and shiny hair and strong nails.

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.

Additional information

Fish collagen from the Natu.Care brand in a dose of 5000 mg. The formula contains a sufficient portion of the active substance to positively affect your joints, musculoskeletal system and immunity.

And as a „gratis” to regular supplementation, you will also receive firm skinóhand, healthy and shiny hair and strong nails.

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.

User review

Fish collagen from the Natu.Care brand in a dose of 5000 mg. The formula contains a sufficient portion of the active substance to positively affect your joints, musculoskeletal system and immunity.

And as a „gratis” to regular supplementation, you will also receive firm skinóhand, healthy and shiny hair and strong nails.

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.

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.

ALLDEYNN Collarose Fish

4.7

Collagen content: 5000 mg hydrolysate fish collagen VERISOL F®
Additional active ingredients: vitamin C, hyaluronic acid, biotin
Form: powder to dissolve in water
Dose: one scoop (6 g) of powder daily
Sufficient for: 50 days

See price

Product description

Atlantic cod collagen VERISOL F® contained in the formula are easily absorbed collagen peptides of fish origin. Regular supplementation can firm your skinóhand and slow down the ageing process. Your nails will become stronger and stop breaking. The addition of biotin will improve the condition of your hairów. The collagen portion is high enough to also have a good effect on your joints, muscles and bones.

Pros and cons

Additional information

Expert and user opinion

DuoLife Collagen fish collagen 2500 mg

4.0

Collagen content: 2500 mg collagen
Additional active ingredients: vitamin C, silicon, glucosamine, hyaluronic acid, nettle and bamboo extracts
Form: liquid to drink
Dose:25 ml

.
Sufficient for: 30 days
.

See price

Product description

100% natural collagen liquid without unnecessary ingredientsós. The composition of ingredientsós improves the appearance and condition of skinóry, hairów, nails. DuoLife is a good choiceór if you notice the first signs of skinóry ageing or want to stop this process. A tasty liquid, convenient to use.

Pros and cons

Additional information

User review

Convenient form

Pharmovit liquid collagen 10000 mg

4.6

Collagen content: 10000 mg hydrolysed bovine collagen types I and III
Additional active ingredients: hyaluronic acid, natural plant extracts, vitamin C, B vitamins, zinc, vitamin D
Form: vials
Dose: 25 ml
Sufficient for: 20 days

See price

Product description

A solid daily dose of collagen for jointómuscle and bone health and beauty. The duo of collagen and vitamin C has a positive effect on each other, so that „the protein of youth” is better absorbed and more efficiently produced in the body.

Pros and cons

Additional information

High dose

KFD Premium Collagen+

4.9

Collagen content: 12,440 mg of gelatin collagen hydrolysate
Additional active ingredients: vitamin C, vitamin D, MSM, hyaluronic acid, calcium, frankincense resin extract
Form: powder to be dissolved in water
Dose: 4 scoops (20 g) of powder daily
Sufficient for: 20 days

See price

Product description

High dose of collagen and a real bomb of vitamins C and D and organic sulphur. With this preparation the effects will come immediately. You will improve the firmness of your skin and reduce wrinkles. Your hair and nails will be strong and shiny.

A generous dose of collagen will improve the mobility of your jointsós, benefit your bone system and muscles. Do you do sports and need a product thatós able to keep up with your needs? This product will do the trick.

Pros and cons

Additional information

Expert opinion

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 a patented 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 skinóry, hairóry and nails.

Pros and cons

Additional information

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See also:

Summary

You will rebuild collagen with foods such as bone broth, pork knuckle, chicken feet, and offal.
Collagen is a great way to rebuild collagen.
While rebuilding collagen, you should also make sure to consume vitamins and minerals (mainly vitamins A, C, E and copper).
Herbs do not contain collagen per se, but, for example, rosehip, acerola and nettle positively influence its production in the body.

FAQ

Are nuts a source of collagen?

Nuts do not provide collagen, but they contain nutrients that promote collagen production in the body. They are also a source of plant proteins, healthy fats and vitamins that improve the condition skin, hair and nails. Incorporating nuts into your daily diet can contribute to better skin appearance and elasticity.

What are the symptoms of collagen deficiency in the body?

Symptoms indicating collagen deficiency in the body include:

the formation of wrinkles and a decrease in the elasticity of skin,
brittle nails,
dry hair,
ache joints and muscles,
digestive problems,
weakening of immunity,

To supplement collagen, in addition to your diet, you can also use supplements. The best commercially available collagens are: Natu.Care Premium Collagen, Colladrop Flex, Sundose Collagen and Colladrop Forte.

Which fruits are the richest in collagen?

No fruit is a source of collagen, as it is an animal protein. However, some fruits have a lot vitamin C and antioxidants, which support collagen production in the body.

Fruits rich in vitamin C, such as citrus (oranges, grapefruit), kiwi, strawberries or papaya, can help stimulate collagen production.

What vegetables are rich in collagen?

No vegetables contain collagen, but some contribute to collagen production in the body by providing vitamin C. These include red peppers, broccoli, kale and spinach. Regular consumption of these vegetables can support collagen synthesis.

Is rice a source of collagen?

Rice does not provide collagen as it is a plant and collagen is an animal protein. Nevertheless, rice (especially brown rice) contains valuable nutrients that are healthy for the body.

What contributes to the loss of collagen from the body?

Factors leading to a decrease in collagen in the body include:

long-term exposure to UV radiation (use sun protection),
smoking,
excessive alcohol consumption,
deficiencies vitamins and minerals,
constant stress,
high sugar intake,
lack of physical activity,

Resources

See all

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 randomized 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 randomized 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

Williford, H. N., East, J. B., Smith, F. H., & Burry, L. A. (1986). Evaluation of warm-up for improvement in flexibility. The American Journal of Sports Medicine, 14(4), 316-319. https://doi.org/10.1177/036354658601400413

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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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