Natural collagen: for the face, for joints, in tablets [Ranking].

Everything you need to know about natural collagen so you don't get fooled by a marketing bottle.

AuthorMateusz Podlecki

Author

Mateusz Podlecki

Writer

At Natu.Care, she educates about healthy lifestyles and debunks dangerous myths, contrasting them with the results of the latest scientific research. Additionally, she is interested in new technologies and their impact on health and everyday life.

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Reviewed byIlona Bush

Verified by an expert

Reviewed by

Ilona Bush

Master of Pharmacy

Ilona Krzak obtained her Master of Pharmacy degree from the Medical University of Wrocław. She did her internship in a hospital pharmacy and in the pharmaceutical industry. She is currently working in the profession and also runs an educational profile on Instagram: @pani_z_apteki

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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Natural collagen: for the face, for joints, in tablets [Ranking].

03 December, 2024

Recenzja03 May, 2023

Redakcja05 May, 2023

Fact-checking02 May, 2023

Learn more about our editorial process

17 min

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Natural collagen has been gaining popularity in the cosmetic and dietary supplement industry in recent years. Manufacturers conjugate it through all cases in formulations and advertisements. Natural means better. But is this the case with collagen?

With pharmacist and educator Ilona Krzak, as well as clinical nutritionist Julia Skrajda, we will tell you what natural collagen is, why you need to supplement it, and how to do it effectively and safely.

From this article you will learn:

What is natural collagen and native collagen.
What is the importance of collagen for you.
When to provide collagen.
When to provide collagen in the diet and when with supplements.
What to look out for.
What to look for when buying collagen supplements.
How to stimulate the skin to produce collagen.

See also:

What is natural collagen?

Natural collagen is an essential building protein in living organisms. In your body, it makes up as much as 30% of all proteinsand. It is an important component of skin, bones, muscles, tendons, ligaments and connective tissue. Among other things, it is responsible for the strength, flexibility and regeneration of the skin or joints, builds the skeletal system, improves immunity, strengthens hair and even takes care of the heart.

It's safe to say that collagen glues you together and gives you life - after all, it's the elixir of youth.

Natural collagen is that which comes directly from other organisms. The most common types by origin are:

fish collagen (marine),
beef collagen,
pork collagen,
poultry collagen,

On the web you may also come across native collagen. This is one form of collagen that has not undergone any physical or chemical changes. It has its original structure and properties. Natural collagen can refer to the many forms of collagen that are found in living organisms - including both native collagen and modified versions.

You know that highly processed foods are less healthy than home-cooked meals. However, don't translate this logic to collagen supplements.

Native collagen is no better than collagen hydrolysate. One of the main advantages of collagen processing is that the collagen molecules become much smaller (3000-6000 daltons in hydrolysate and 285,000-300,000 daltons in native collagen). As a result, collagen becomes more absorbableand.

Every native collagen is natural collagen, but not every natural collagen is native collagen.

Providing collagen from outside is necessary because, roughly from the age of 20-25, your natural collagen production capacity decreases and there is no longer enough collagen to meet all your needs.

Natural collagen can be provided both in your diet and in supplements - sometimes the latter is the only option.

Best natural collagen - ranking

Collagen is not the same as collagen, which is why we have compiled a list of the best dietary supplements with collagen for you.

Best natural collagen

We have selected our suggestions based on the following criteria:

Collagen content. The most effective products, according to research, have between 2.5 and 15 grams of hydrolysed collagen. A lower dose may be insufficient and a higher dose may be unnecessaryand.
Purity of formulation. You won't find preservatives or other fillers in the best collagen supplements.
Additional active ingredients. Vitamins and minerals that promote collagen synthesis. That's why you'll find products with, among others, vitamin C, which accelerates the absorption and stimulates the body's production of collagenand.
Testing. Each formulation should be tested by independent, accredited laboratories.
Collagen origin. Not all manufacturers report where they source their collagen from. Even fewer of them are concerned about the environment and animal welfare.
Taste. To the unpleasant aftertaste we say a definite bleh! After all, supplementation is supposed to be effective and enjoyable. Here you will see the full criteria.

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.

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.

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

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

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

Aura Herbals Colladrop Glow

4.4

Collagen content: 5000 mg collagen hydrolysate
Additional active ingredients: biotin, zinc, coenzyme Q10, hyaluronic acid, selenium, vitamin B6, vitamin C, vitamin E and others
Form: sachets of powder to be dissolved in lukewarm water
Dose: one sachet per day
Sufficient for: 30 days

See price

Product description

Fish collagen with hyaluronic acid and numerous – vitamins and minerals that support beauty and proper functioning of the body. The formula can positively influence the appearance of skinóry, hairów, nails, as well as jointsów.

Pros and cons

Additional information

User review

Aura Herbals, Hair, Skin, Nails - NatiCol fish collagen

4.5

Collagen content: 800 mg Naticol marine collagen
Additional active ingredients: grape seed extract, hyaluronic acid, vitamin C, vitamin E, zinc, selenium, biotin
Form: capsules
Dose: 1 or 2 capsules daily
Sufficient for: 30/60 days

See price

Product description

Fish collagen tablets (actually capsules) NatiCol from AuraHerbals is a dietary supplement whichóry contains marine collagen and numerous additional active ingredients.

Pros and cons

Fish collagen tablets (actually capsules) NatiCol from AuraHerbals is a dietary supplement whichóry contains marine collagen and numerous additional active ingredients.

Additional information

Fish collagen tablets (actually capsules) NatiCol from AuraHerbals is a dietary supplement whichóry contains marine collagen and numerous additional active ingredients.

Sundose° Daily Glow°

4.1

Collagen content: 5000 mg collagen hydrolysate PEPTAN®
Additional active ingredients: hyaluronic acid, coenzyme Q10, field horsetail extract, D-biotin, zinc, copper, vitamin A, vitamin C, manganese and omega-3 acids
Form: powder
Dose: one sachet + capsule
Sufficient for: 30 days

See price

Product description

Daily Glow is a carefully composed formula based on PEPTAN® fish collagen and other valuable ingredients thatósupport the regeneration of dry skinóry, damaged hairów and brittle nails.

Pros and cons

Daily Glow is a carefully composed formula based on PEPTAN® fish collagen and other valuable ingredients thatósupport the regeneration of dry skinóry, damaged hairów and brittle nails.

Additional information

Daily Glow is a carefully composed formula based on PEPTAN® fish collagen and other valuable ingredients thatósupport the regeneration of dry skinóry, damaged hairów and brittle nails.

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ALLDEYNN Collagen Collarose shot

4.4

Collagen content: 5000 mg hydrolysate of bovine collagen
Additional active ingredients: vitamin C, hyaluronic acid, biotin
Form: liquid
Dose: 1 shot per day
Sufficient for: one time use

See price

Product description

Beef collagen hydrolysate in a 5 g daily portion will support joints, muscles and bones. It is recommended for active people whoóre constantly exploiting the musculoskeletal system. Collagen also improves the appearance of the skinóry, nails and hairów.

Pros and cons

Additional information

Expert and user opinion

Collibre Active Drink

4.2

Collagen content: 10,000 mg hydrolyzed beef collagen
Additional active ingredients: vitamin A, vitamin C, silicon
Form: shots
Dose: 1 shot per day
Sufficient for: 30 days

See price

Product description

Hydrolysed collagen in a high daily serving of 10 g in combination with vitamins and silicon supports joint muscle bone health. The convenient – administration form is literally a nourishing shot for your musculoskeletal system.

„A side-effect” of supplementation will also be an improvement in the condition of your skinóskin, hairóhair and nails.

Pros and cons

„A side-effect” of supplementation will also be an improvement in the condition of your skinóskin, hairóhair and nails.

Additional information

„A side-effect” of supplementation will also be an improvement in the condition of your skinóskin, hairóhair and nails.

User review

„A side-effect” of supplementation will also be an improvement in the condition of your skinóskin, hairóhair and nails.

COLLIBRE Vital Drink

4.2

Collagen content: 10,000 mg bovine collagen hydrolysate
Additional active ingredients: vitamin A, vitamin C, vitamin B7, vitamin D3, vitamin E, vitamin B1, vitamin B2, vitamin B3, vitamin B5, vitamin B6, vitamin B9, vitamin B12, silicon
Form: shots
Dose: one shot (140 ml) per day
Sufficient for: 30 days

See price

Product description

Swiss beef collagen types 1 and 2 in an easily digestible form. The formula has been supplemented with silicon and 12 vitamins, for improved overall body health. The collagen will take care of your joints and cartilage, while the vitamin supplements will further support your bones, immunity and even your nervous system.

Pros and cons

Additional information

See also:

What collagen to choose or more specifically:
What collagen to drink
What kind of collagen powder
What kind of collagen in sachets
What kind of liquid collagen
What collagen in tablets
What kind of collagen in capsules

Which natural collagen to choose?

When purchasing a collagen supplement consider the following aspects:

Collagen content - research suggests that a dose of 2,500-15,000 mg is safe for long-term useand. The optimal daily requirement is around 4,000-5,000 mg. Collagen is difficult to overdose on however, it is definitely better to take 10 000 mg than just 200 or 400 mg. The largest portions of collagen are in collagen powder (in sachets) and for drinking, also in liquid form.
Purpose of supplementation and type of collagen: collagen type I and III have more effect on hair, skin and nails, while collagen type 2 - on joints.
Origin - decide whether you prefer fish collagen (sea collagen), beef collagen, pork collagen, or maybe poultry collagen.
Form - you can choose primarily from powdered collagen, drinkable collagen, collagen in tablets or capsules and liquid collagen.
Position - it matters whether you are taking natural collagen, collagen hydrolysate or perhaps liophilised collagen; whether it is powdered animal cartilage or, however, biologically active peptides. Consider that hydrolysates have smaller particles, so are better absorbed.
Other active ingredients: supplements with collagen should definitely also contain vitamin C (supports natural collagen synthesis). In addition, look for ingredients such as hyaluronic acid, coenzyme Q10, field horsetail extract, silica, D-biotin, zinc, copper, vitamin A, manganese and omega-3 acids or MSM.

When choosing collagen, pay attention to whether it is hydrolysate or native collagen. When you're faced with this dilemma, remember that it's best to choose hydrolysate - because of its particle size, it shows much better bioavailability.

Collagen hydrolysate in the form of collagen peptides has a mass of only 3-6 kDa, while natural (native) collagen is as much as 285-300 kDa.

Ilona Krzak Master of Pharmacy

Processing collagen and its hydrolysate can result in formulations with different peptide and amino acid profiles, which can affect efficacy.

Unfortunately, it is often the case that the manufacturer does not state what type (type) of collagen is in the supplement or what it was derived from. Some pride themselves on using a patented form of collagen (e.g. Verisol, NatiCol, Peptan), but even then they do not necessarily provide this information.

There are also products with so-called complexes. The dose of the complex rarely refers to the collagen itself. It is given in total for the whole, in which there are also other substances, including, for example, hyaluronic acid.

Ilona Krzak Master of Pharmacy

The best absorbed are fish collagen hydrolysates (English marine collagen). They are the most similar to human collagen in terms of structure. As a result, the risk of allergy or hypersensitivity is minimal.

Research has shown that a serving of at least 500 mg of hydrolysate sea collagen per day is effective. For collagens of other origins, this range is as high as 2,500-10,000 mg.

Ilona Krzak Master of Pharmacy

See also:

Which collagen to choose

What will natural collagen help with?

Because of its key role as the main structural protein in the body, natural collagen positively affects many aspects of your health and beautyand. This is why it is called the protein of youth and you can find it in both dietary supplements and cosmetics.

What collagen works for -

Collagen for the skin

Natural collagen improves the appearance of the skin, acts as a moisturiser, improves skin elasticity, reduces the depth and visibility of wrinkles. In addition, it lightens dark circles under the eyes, reduces hyperpigmentation and is used to combat cellulite, stretch marks and scars. It can also help combat the unpleasant consequences of acne.

Collagen can also be found in many cosmetics, such as creams or gels. However, their effectiveness will not be satisfactory, because the collagen molecules used there are too large to penetrate into the dermis. Instead, they form a special film that helps to retain water, which has a positive effect on the firmness and hydration of the skin.

See also:

Collagen for joints, bones and spine

Type 2 collagen is most abundant in joint cartilage and intervertebral discs. Type II collagen hydrolysate will help regenerate tired and strained joints.

As we age, collagen production decreases, which is also noticeable in the musculoskeletal system. As a result, joints have poorer lubrication, cartilage wears down more quickly and inflammation builds up - all of which will result in increasing pain.

As a result of this, the joints are less well lubricated.

For joints, knees and spine, longer supplementation will be required.

Research shows that a reduction in knee pain can be achieved with 10g collagen supplementation for at least 6 months.

Ilona Krzak Master of Pharmacy

It is worth noting that researchers have shown synergy in the effects of collagen, chondroitin and glucosamine. Glucosamine alone without chondroitin (and vice versa) will have no effect. Therefore, if you are looking for collagen products for your joints, read the ingredients carefully. The best ones will have collagen, chondroitin and glucosamine in high doses.

Research has also shown the effectiveness of oral supplementation with type 2 collagen in reducing joint swelling in rheumatoid arthritis (RA) - in this case, low-dose (40 mg) native collagen is sufficient.and. In this case, the action of collagen is not to rebuild the joint, but to 'desensitise' the body to collagen, which is treated as a foreign body and consequently - destroyed.

Collagen supplementation - which will last for at least 12 months - can significantly increase bone density and strength.

See also:

In addition, collagen can have effects such as:

strengthens hair and nails,
promotes wound healing,
hastens skin regeneration and new tissue formation,
supports intestinal health and muscle function,
protects the cardiovascular system,

I don't like tablets - what alternatives do I have?

Many collagen preparations have appeared on the market in recent years, and manufacturers are doing their best to appeal to the widest possible range of tastes. Therefore, you can choose from virtually any form you can imagine:

Which one will you choose for yourself?

Remember that supplementation cannot replace a proper diet and physical activity. It is meant to be your support, not your main weapon in the fight for health and well-being.

Natural collagen - in food or supplementation?

As you already know, collagen is an animal protein that is present especially in cartilage, skin and bones. If you want to provide collagen with your diet, you need to eat exactly that.

An additional solution is also meat jellies prepared with gelatine. Gelatin, too, is made from properly processed cartilage and bones - you can think of it a bit like hydrolysed collagen, 'but less so'.

Products rich in collagen include:

chicken feet jelly,
pork leg jellies,
fishes in jelly,
cooked cartilage,
fish in jelly
cooked cartilage,
offal,
meat preparations (e.g. brawn),
fruit jellies,

Note that all the products listed above are potential calorie bombs. If you need to take care of the right calorie balance (or control cholesterol), such a collagen diet could spoil you.

It is important to combine collagen-containing foods with flavonoids, the greatest source of which are vegetables and fruit. Flavonoids protect the protein from breakdown and increase its bioavailability.

Julia SkrajdaDietitian

Natural collagen taken in food can serve as a donor of amino acids needed for endogenous collagen synthesis.

Ilona Krzak Master of Pharmacy

Simplify: if you want to rebuild collagen levels - whether you're in your 30s or 60s - you need to remember fruit and vegetables in addition to collagen.

And collagen - in food and supplements - can help your body not only make up for deficiencies, but also produce its own!

If you're not eating meat and animal products, you're not providing natural collagen in your diet.

There is no such thing as vegan collagen, although scientists are working on collagen extracted from bacteria, bamboo, rice and yeast.

In this case, it is essential to make sure you are eating fruit and vegetables that support natural collagen production. Among others, the following should appear on your plate:

mustard seeds,
currants
citrus,
leaf vegetables,
fasola,
avocado,
pumpkin,
soy products,
whole grain products,

In your food, you can provide other ingredients important in collagen production, such as lysine or proline.

Vitamin C is one of the biggest antioxidants and stimulates the body to synthesise collagen.

Nevertheless, you may not be in the mood to gorge on cartilage and cold feet, so you can choose one of the many collagen supplements available:

They allow for precise dosage and control of intake.
This is a convenient solution for those who find it difficult to get enough collagen through diet.
They are also available in a variety of sizes.

People with an abnormal lipid profile and cholesterol problems will definitely benefit better from supplementation.

.

Julia SkrajdaDietitian

.

And if you're wondering which is better - providing collagen in food or supplementation - then (unfortunately) there is no clear answer.

The main difference is in the goals and the effect you want to achieve.

If you want to strengthen your joints, it will be more effective to obtain it from the diet, due to its better bioavailability. If you want to improve the condition and strengthen hair, skin or nails - choose supplementation.

Julia SkrajdaDietitian

Statistically, you will achieve the best results by combining a collagen-rich diet and supplementation, tailored to your preferences, needs and lifestyle.

See also:

Summary

Natural collagen is the basic building protein of living organisms.
In your body, it makes up as much as 30% of all proteins.
Natural collagen is important for the health and condition of your skin, bones, joints, hair, nails and even your heart.
Natural collagen is important for the health and condition of your skin, bones, joints, hair, nails and even your heart.
We have a natural ability to produce collagen, but this weakens as we age, so it needs to be provided through diet or supplements.
Native collagen is collagen that has not undergone any modification.
Natural collagen in its various forms - hydrolysates, peptides - can be of beef, pork, poultry or fish origin.
Natural fish collagen is the best absorbed form of collagen, which is why experts recommend supplements with hydrolysed fish collagen.

FAQ

Which collagen to choose for wrinkles?

Because of its similarity to human collagen, the best collagen for wrinkles will be fish collagen (sea collagen). Look for supplements in hydrolysate form. The most effective doses are 2.5-15 g.

Remember that you will get the best results if you combine supplementation with proper skin care. Use facial serums, vitamin C serums or anti-wrinkle creams.

Please be sure to take advantage of this.

How to stimulate the skin to produce collagen?

According to available research, there are several ways to stimulate the skin to produce collagen. Among the most important are:

a healthy diet - rich in vitamin A, vitamin C, amino acids and copper, which promote collagen synthesis;
cosmetic treatments - especially chemical peeling, laser therapy, microneedling, IPL;
supplementation - hydrolysed collagen in the form of peptides and the addition of vitamin C and hyaluronic acid is the best choice;
protection from UV radiation - creams with sunscreen and high SPF are a must;
avoidance of smoking and excessive alcohol consumption - the compounds they contain weaken collagen structure and accelerate the skin ageing process;

See also: Collagen for skin

Can collagen give side-effects?

Although collagen supplements are safe and it takes real effort to get an excess of it in the body, it can sometimes give side effects. The most common are:

allergic reactions - beef collagen is the most allergenic;
digestive problems - bloating, indigestion, diarrhoea, constipation, abdominal pain;
metallic aftertaste;

There is a higher risk of side effects associated with injectable collagen. You may experience swelling, redness of the skin, infection, rash or scarring, among others.

To avoid side effects, follow the manufacturer's instructions.

Check also: What collagen to choose?

Resources

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León-López, A., Morales-Peñaloza, A., Martínez-Juárez, V. M., Vargas-Torres, A., Zeugolis, D. I., & Aguirre-Álvarez, G. (2019). Hydrolyzed Collagen-Sources and Applications. Molecules, 24(22), 4031. https://doi.org/10.3390/molecules24224031

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