What are the sources of collagen in the diet?

Collagen in the diet is a central topic when it comes to maintaining the health and beauty of the skin, hair, and nails. 

As a premium brand of dietary supplements, we are committed to effective marine collagen treatments, and we also highlight the importance of a balanced diet rich in collagen to address multiple beauty and wellness issues simultaneously and in synergy with our various treatments.

Definition and importance

Collagen is an essential structural protein abundantly present in our body, representing about 30% of the total proteins in the organism. It forms a fundamental part of the structure of the skin, hair, nails, joints, and bones. To learn more, check out our article on what collagen is.

Role in the body

This protein plays a crucial role in the formation and maintenance of the structure of various connective tissues. With age, collagen production decreases, leading to the appearance of signs of aging such as wrinkles, skin sagging, and joint pain. Collagen supplementation can compensate for this loss and promote healthy, youthful skin.

Its benefits

For the skin

Collagen is essential for the firmness and elasticity of the skin, helping with the regeneration of skin cells and the reduction of wrinkles and fine lines. It also improves skin hydration, thus contributing to a more radiant and youthful complexion. Discover all the benefits of collagen.

For hair and nails

Collagen strengthens hair and nails by providing them with the amino acids necessary for their growth and strength. Regular consumption of collagen can therefore improve the resilience and appearance of hair and nails. To learn more about the benefits of this protein, read our article on why take marine collagen.

For the joints

Collagen helps maintain the health of cartilage and connective tissues, which is beneficial for the joints. It can reduce joint pain and improve mobility, thereby contributing to a better quality of life. To learn more, check out our article on joints and collagen.

For muscles and bones

Collagen also plays a crucial role in the health of our muscles and bones. It participates in the repair of muscle tissues, thereby promoting the development of muscle mass. It also contributes to the strength of bones by helping to maintain the integrity of their structure. Thus, a diet rich in collagen can be beneficial for athletes, the elderly, or anyone looking to optimize their muscular and bone health.

A diet rich in collagen can be achieved by incorporating certain specific foods into daily meals.

In which foods can collagen be found?

Collagen is found in various foods, including bone broth, known for its high collagen content due to the long cooking of bones. Chicken, particularly the skin and cartilage, is also an important source of collagen. Fish skin is another valuable source of dietary collagen. Additionally, pork, especially pig's feet, is rich in collagen. Incorporating these foods into the daily diet can help maintain the health of the skin, hair, nails, and joints.

Meat and fish

• Bone broth: rich in collagen thanks to the long cooking of bones. Bone broth is known for its high content of collagen that is easily absorbed by the body. It contributes to the health of the skin, hair, nails, as well as joints and bones. It is also an excellent source of essential minerals.
• Chicken, especially the skin and cartilage, is an important source of collagen. Regularly consuming chicken in your diet can therefore help increase your collagen intake. Additionally, chicken is a source of high-quality protein, essential for collagen production in the body.
• Fish, especially fish skin, is an excellent source of dietary collagen, promoting skin and joint health.
• Pork, especially pig's feet which are known for their high collagen content.

Which foods help with collagen production?

Foods that help collagen production include citrus fruits like oranges and lemons, rich in vitamin C essential for collagen synthesis. Berries, such as strawberries and raspberries, provide antioxidants and vitamin C. 

Garlic, with its sulfur content, and spinach, rich in vitamins and antioxidants, are also beneficial. 

Consuming these foods regularly can support the natural production of collagen in the body, thereby contributing to the health of the skin, hair, nails, and joints.

Fruits and vegetables

• Citrus fruits (oranges, lemons): These fruits are not only delicious, but they are also rich in vitamin C, an essential nutrient that promotes the natural production of collagen in the body. One orange a day can contribute to radiant skin and healthy joints. To learn more about the importance of vitamin C in collagen synthesis, you can read vitamin C and collagen.
• Berries, such as strawberries and raspberries, are also a source of collagen. Rich in antioxidants and vitamin C, they promote the natural production of collagen in the body. They help maintain radiant and healthy skin, while strengthening hair and nails.
• Garlic is not only a flavorful ingredient to enhance the taste of your dishes, but it is also rich in sulfur, an element necessary for collagen production. Consuming garlic can therefore help stimulate the body's natural collagen production. For optimal consumption, feel free to include garlic in your daily meals, either raw or cooked.
• Spinach: Spinach is not only an important source of vitamins A, C, E, and K, but it is also rich in antioxidants that help fight free radicals in the body. These nutrients promote collagen production, thereby contributing to the health of the skin, hair, and nails. Spinach can be easily incorporated into the daily diet, whether in salads, smoothies, or cooked as a side dish.

Other food sources

• Eggs, particularly the shell membranes, are an excellent source of dietary collagen, contributing to the health of skin, hair, nails, and joints.
• Nuts and seeds: Almonds, rich in essential fatty acids, and chia seeds, known for their antioxidant content, promote collagen production.

The role of vitamin C

Vitamin C, also called ascorbic acid, plays a crucial role in the body's synthesis of collagen. It is an enzymatic cofactor that helps convert proline into hydroxyproline, an amino acid essential for the formation of collagen, a protein indispensable for skin beauty, hair health, and nail strength. 

For an optimal intake of vitamin C, citrus fruits such as orange or lemon, berries like strawberries or raspberries, and green vegetables such as spinach or cabbage, are excellent sources to include in your daily diet.

Why do foods help stimulate collagen production?

Foods play a crucial role in stimulating collagen production, thanks to their richness in essential nutrients. 

Vitamin C, found in citrus fruits like oranges and lemons, is essential for collagen synthesis, as it acts as an enzymatic cofactor in the conversion of amino acids. 

Proteins, found in sources such as chicken, fish, and eggs, provide the amino acids necessary for the formation of this structural protein. Antioxidants, present in berries and green vegetables like spinach, protect collagen fibers against oxidative damage. 

Finally, minerals such as zinc and copper, found in nuts and seeds, also play a key role by activating enzymes involved in collagen production. 

Thus, a balanced and varied diet, including these nutrients, naturally promotes collagen synthesis, contributing to the health and beauty of the skin, hair, nails, and joints.

Dietary combinations to prioritize

Combining collagen-rich foods with those rich in vitamin C improves the absorption and effectiveness of collagen in the body. For example, consuming bone broth with a spinach and citrus salad is an ideal combination. To learn more, check out our article on optimizing your collagen regimen.

Types and forms of collagen

There are several types of collagen, each with specific properties. Types I, II, and III are the most commonly used in dietary supplements due to their clinically proven effectiveness. Collagen is available in various forms, such as powder, capsules, and drinks. Marine collagen treatments from D-LAB NUTRICOSMETICS, for example, are developed with high-quality, marine-origin collagen that is hydrolyzed for optimal absorption by the body.

Hydrolyzed marine collagen

Hydrolyzed marine collagen is a form of collagen broken down into smaller peptides for better absorption by the body. D-LAB NUTRICOSMETICS products use high-quality marine collagen powder from sustainable and ethical sources.

The benefits of D-LAB NUTRICOSMETICS supplements

D-LAB NUTRICOSMETICS collagen supplements are recognized for their clinically proven effectiveness, demonstrating their ability to reduce wrinkle depth, restore skin hydration, and strengthen hair and nails. The quality and origin of collagen are essential criteria when choosing a dietary supplement. For more details, see our article on the effects of collagen*.

Usage Tips

It is generally recommended to take collagen in the morning, on an empty stomach, for better absorption. Regular intake of collagen is essential to maintain an optimal level of this protein in the body.
Also read: when to take collagen 

Recipes and consumption ideas

Incorporating collagen supplements into smoothies, soups, or hot drinks is a simple and effective way to increase your daily collagen intake. To understand the impact of collagen on muscles, check out our article on muscles and collagen.