How to replenish collagen in the body, joints, skin - products

Discover how to supplement collagen in a simple way for healthier skin, shinier hair and stronger nails.

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

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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 replenish collagen in the body, joints, skin - products
08 August, 2024
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Collagen deficiency results in joint pain, wrinkles and dry hair. It's a hefty price to pay for an inadequate diet. And yet you can supply your body with collagen with the right foods.

That's why, together with nutritionist Julia Skrajda, we present a collection of information on how to supplement collagen. Pssst... If you are a vegetarian or vegan then we have something for you too.

See also:

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How to replenish collagen in the body?

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Collagen in the body can be supplemented with a diet rich in meat, fish, offal and dairy products and gelatine-based jellies. Most collagen is contained in broth (on bones), chicken with skin and shark cartilage. Vegetables and fruit do not provide collagen, but support its production by the body.

You will replenish collagen by eating collagen-rich foods:

  1. broth on beef or pork bones,
  2. .
  3. goat, chicken feet,
  4. .
  5. giblets, such as liver, heart, kidney,
  6. .
  7. food gelatine-based products (e.g. vegetable, meat and fruit jellies),
  8. .
  9. fish or chicken with skin,
  10. .
  11. salcesson,
  12. .
  13. shark cartilage (source of fish collagen).
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. . . . . . . . . . . .
Product Grams of collagen per 100g of productand
Beef tendon 7.56
Chicken thigh with skin 7.56
2.52
Pork loin 1,90
 
Beef rib 1,64
Pork belly
Skinless chicken thigh 1,39
Pork breast 1,39
Beef shoulder meat 1.39
Beef shoulder. 1,32
Pork ham 1,23
Collagen broth 1.15
Beef on the side 0.97
Chicken breast 0,80
Beef tenderloin 0.80
Beef tenderloin 0.41

Now a little note on what it's like to replenish the body's collagen deficiency -

Improving collagen synthesis, or supplying it through diet, has a positive effect on the whole body. Your body itself knows which specific address to send this collagen to. You don't force it to appear in a specific place - neither with diet nor by force of will.

This is good news. You don't have to worry if what you eat will work for your nails, but it will leave out your hair and joints!

They'll be fine.

Eating the products mentioned can realistically increase the concentration of collagen in your body. The result will be improved skin, hair, nails, immunity and even jointsand.

But...

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The above-mentioned products are a great source of collagen - the most important protein in the human body. Great! Just consider that most of them are high in fat and have a lot of calories. If you want to control your cholesterol or weight, don't switch overnight to such a turbo-collagen diet.

In such cases, it will be convenient to simply collagen supplementation. Dietary supplements tend to be low in calories and almost fat-free as well.

What vegetables and fruits are there collagen in?

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There are no vegetables or fruits that will provide you with collagen - the ingredient is an animal protein. However, some do provide the ingredients necessary for collagen production (e.g. flavanoids). Their sources include vitamins C, A and E, which you will find in, for example, citrus fruits, carrots, spinach, kiwifruit, nutsand.

.

The body's proper production of collagen is also impossible without certain minerals. The most important of these are:

Breaking down your diet into specific foods can be overwhelming, so keep it simple: keep it colourful on your plate at all times!

If you want to optimise your collagen diet, take a look at the table below.

What foods support the body's production of collagen?

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In the table below, you will find the most important vitamins and minerals needed for collagen production. And next to them will be foods that will provide you with just these vitamins and minerals.

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Nutrient

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Vegetables and fruits

Vitamin C

  • Oranges
  • Titers
  • 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)

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  • Clove
  • Onion
  • Leek
  • Brussel sprouts
  • Cabbage

Manganese

  • Kale
  • Spinach
  • Ananas
  • Blueberries
  • Radish

See also:

Will herbs provide you with collagen?

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No. Herbs will not provide you with collagen. Nevertheless - as with vegetables and fruit - some herbs can support your body's production of collagen. The most valuable of these areand

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

What if I stick to a vegetarian or vegan diet?

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Unfortunately, you won't buy vegan collagen because it doesn't exist. All collagen supplements are of beef, pork or marine origin. Occasionally you will come across products that are advertised as vegan collagen, but this is not entirely true. 

Typically, such supplements contain specific amino acids such as plant-derived proline or glycine, which are the building blocks of actual collagen. This is something, but to refer to them as vegan collagen is misleading.

It's a good thing.

As a vegan or vegetarian, be sure to consume products rich in vitamins and minerals that support collagen synthesis from the tables above.

Manufacturers and scientists are trying to solve this problem and are working on genetically modified collagen. It is supposed to be produced from bacteria or yeast. In contrast, other research is focusing on collagen from rice or bambooand.

This is, however, preliminary research that requires additional follow-up and confirmation.

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Why is collagen supplementation worthwhile?

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Collagen supplementation is an effective and enjoyable way to provide yourself with this protein. Most foods rich in collagen are quite unusual (let's not kid ourselves - not everyone likes skin-on fish or cold legs), and over-consumption can lead to health problems. Therefore, it is much better to bet on supplements that are better absorbed and often distinguished by a pleasant taste (e.g. fruity).

The most powerful collagens on the market are: Natu.Care premium collagen, Colladrop Flex, Sundose Collagen, or Colladrop Forte.

See also:

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How to support collagen production in the body?

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Diet and supplements are only half the support. Collagen escapes from your body very quickly if you do not take care of it. Therefore, a proper lifestyle is important. The factor that depletes your collagen the fastest is ageand. There's nothing you can do about this, however you can avoid other factors:

  • excessive alcohol consumption,
  • .
  • smoking,
  • .
  • UV radiation (use screen creams),
  • .
  • lack of physical activity,
  • .
  • environmental pollution,
  • .

You can't stop ageing, but with a healthy diet and lifestyle you can slow down its signs. Therefore, follow these tips:

  • Perform physical activity. Systematic and sensible movement tailored to your ability improves joint flexibility, strengthens muscles and nourishes cartilageand.

See also:

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Summary

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In summary

  • Products that will allow you to supplement collagen include fish, meat, broth on the bones, offal or chicken feet.
  • Products that will allow you to supplement collagen include fish, meat, broth on the bones, offal or chicken feet.
  • Collagen cannot be found in vegetables and fruit, but they will provide you with the ingredients necessary for its production in the body.
  • .
  • Vegan collagen does not exist. Are you a vegan? Eat plenty of foods rich in vitamins and minerals.
  • Collagen.
  • Collagen supplementation is an effective way to replenish it in the body.
  • .

FAQ

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. Is there collagen in crow's feet .

Yes, there is collagen in chicken feet. If you want to use it, cook a decoction using these ingredients. Rinse 10-12 pawpaws and boil for about a quarter of an hour. Then add the vegetables, salt and pepper to the pot and cook it all together for another 3-4 hours. Finally strain the stock and you can enjoy a healthy meal. 

Pawpaw-derived collagen can support the health of skin, hair, nails, bones and joints and has shown anti-inflammatory properties.

. What vegetables have a lot of collagen? .

Vegetables do not have collagen in them, however, some will provide you with important nutrients to support collagen production. For example, red peppers, broccoli, kale and spinach are rich in vitamin C

Consumption of these vegetables helps to increase the body's natural collagen production.

. Which fruit has the most collagen? .

Fruits are not a source of collagen, as this protein is only found in animal bodies. Nevertheless, some fruits will provide you with vitamin C and antioxidants that are beneficial for collagen production in the human body. 

Fruits rich in vitamin C, such as citrus (oranges, grapefruit), kiwi, strawberries or even papaya, can support collagen synthesis in the body.

. Does rice contain collagen? .

Rice does not contain collagen, as it comes from the plant kingdom and collagen belongs to the animal kingdom. Nevertheless, rice is a source of various nutrients that benefit health.

. What flushes collagen out of the body?

Collagen in the body flushes out, among other things:

  • long-term exposure to UV radiation (use screen creams),
  • .
  • smoking,
  • .
  • abuse of alcohol,
  • .
  • deficiency of vitamins and minerals,
  • .
  • chronic stress,
  • .
  • consumption of large amounts of sugar,
  • .
  • lack of exercise,
  • .
. Is there collagen in nuts? .

Nuts do not have collagen in them, but they do provide nutrients that help your body to produce it. In addition, they contain plant proteins, unsaturated fats and vitamins that benefit the condition of skin, hair and nails. Including nuts in your daily diet can help improve the appearance of your complexion, for example.

. What are the symptoms of a lack of collagen in the body? .

Symptoms indicating collagen deficiency in the body are:

  • appearance of wrinkles and poorer elasticity of skin,
  • .
  • broken nails,
  • .
  • dry hair,
  • painful joints and muscles,
  • .
  • digestive problems,
  • .
  • worse immunity,
  • .

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

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Sources

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. 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

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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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Ludwik Jelonek - Tekst

Natu.Care Editor

Ludwik Jelonek

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.

Julia Skrajda - Recenzja

Clinical nutritionist

Julia Skrajda
Verified by an expert

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

Bart Turczynski - Redakcja

Editor-in-Chief

Bart Turczynski

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.

Emilia Moskal - Fact-checking

Natu.Care Editor

Emilia Moskal

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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