Where is Collagen Found in the Body?

Collagen is one of the primary proteins in your body, found in connective tissues. It forms fibers that support the structure of your skin, joints, tendons, muscles, bones, and even your eyes and teeth [1-3]. Due to its structure, collagen provides elasticity and strength, essentially helping your organs maintain their shape and resist injuries [2].

It’s important to know that collagen is an animal-based protein and is not found in plant products.

What Does Collagen Help With?

Collagen is mainly known for its impact on two areas: maintaining youthful-looking skin and supporting the health of joints and tendons.

On one hand, scientific studies have shown that oral collagen intake can slow down the aging process of the skin. Taking this “protein of youth” positively affects skin firmness and can even reduce existing wrinkles [4-5].

On the other hand, collagen is crucial for the proper functioning of your joints and tendons. It helps provide flexibility in movement, as it is one of the main components of synovial fluid [6-8].

Given these benefits, it's essential to ensure you have the right amount of collagen in your body. So how can you do this?

Find Natural Collagen in Food

Most vitamins and minerals are best obtained through a balanced and healthy diet. Vegetables and fruits (especially when eaten raw) are true powerhouses of beneficial substances.

Moreover, due to their low glycemic index and caloric content, you can consume them almost without limits. But is it the same with collagen?

Not quite. Collagen is an animal-derived protein and does not naturally occur in the plant world [9]. Therefore, natural sources of collagen include:

• Meat,
• Fish,
• Seafood,
• Eggs [10].

Nevertheless, some vegetables and fruits rich in vitamin C can positively affect the natural production of collagen in your body [10]. If you want to support collagen fiber formation, consider adding the following to your meals:

• Peppers,
• Parsley,
• Spinach,
• Brussels sprouts,
• Broccoli,
• Cauliflower,
• Black currants,
• Lemons,
• Oranges,
• Grapefruits [11].

Foods Rich in Collagen

“Meat” is a very general term. If you want to include foods in your diet that are highest in collagen, focus on skins, cartilage, gelatin, and broth (especially bone broth, as bone marrow is rich in collagen).

Pork knuckles, offal, or chicken feet are all excellent choices.

As you can see, foods rich in collagen may not appeal to everyone… Additionally, they have another drawback: they are high in calories and contain large amounts of fats (saturated fatty acids). Consuming such products daily may not be ideal for your figure and health.

How to Healthily Supplement Collagen in Your Diet?

So, if fruits and vegetables won’t supply you with collagen, and foods that do should be eaten in moderation, how can you ensure your body gets enough of it?

First and foremost, remember that lean meats and fish are nutritious and recommended sources of all amino acids, not just those that form collagen [12]. Baked salmon or stewed chicken fillet will also provide you with collagen and are much healthier options.

However, if you want to further ensure you maximise your collagen intake, you can opt for supplementation. Nowadays, you can find many collagen dietary supplements on the market in various forms: powders, liquids, tablets, or sachets.

The form you choose is secondary and depends on your preference. The most important thing is to check the supplement’s composition and choose one of the highest quality.

High-Quality Supplements from OSAVI

What makes a high-quality supplements? Certainly, those with a clean composition, free from unnecessary additives, dyes, and preservatives, and containing collagen from reliable sources. You can find such products in OSAVI’s offering:

• Hair, Skin, and Nails Collagen: Clinically tested bioactive collagen peptides VERISOL®. Designed to improve the appearance of your skin, nails, and hair.
• Collagen Beauty & Sport: A combination of two clinically tested collagens: VERISOL® and TENDOFORTE® in a convenient powder form that you can add to your favorite drinks or food. Each ingredient supports your skin and hair, and it's also a great addition to the diet of active individuals.
• Hydrolyzed Collagen Type I & III: A dietary supplement in powder form containing highly purified collagen peptides derived from types I and III collagen. The product has high concentrations of glycine, proline, and hydroxyproline – the main building amino acids of collagen.
• Fish Collagen: A dietary supplement in powder form containing bioactive collagen peptides Naticol® – carefully developed and clinically tested type I collagen, sourced from wild Atlantic cod. The product is enriched with natural additives – lemon flavor and a sweetener derived from stevia.
• Type II Collagen with Hyaluronic Acid: Capsules with UC-II®, an undenatured, native type II collagen. Enriched with hyaluronic acid and vitamin C, which helps in proper collagen production for the normal function of bones and cartilage.
• Tendons and Ligaments Collagen: A powder to be dissolved in drinks or food. Contains clinically tested bioactive collagen peptides TENDOFORTE®. Additionally enriched with copper and manganese, which support connective tissue formation.
• Joints and Bones Collagen: A dietary supplement in powder form containing clinically tested bioactive collagen peptides FORTIBONE®. Enriched with wild rose extract standardized for vitamin C, to support joints and bones.

Finally, remember – whether you decide to enrich your diet with more collagen-rich foods or to supplement it in a convenient form, only consistency will bring you results.

Sources:

[1] Avila Rodríguez, María Isabela, et al. “Collagen: A Review on Its Sources and Potential Cosmetic Applications.” Journal of Cosmetic Dermatology, vol. 17, no. 1, February 2018, pp. 20-26. DOI.org (Crossref), https://doi.org/10.1111/jocd.12450. 
[2] Carvalho, Ana M., et al. “Evaluation of the Potential of Collagen from Codfish Skin as a Biomaterial for Biomedical Applications.” Marine Drugs, vol. 16, no. 12, December 2018, p. 495. www.mdpi.com, https://doi.org/10.3390/md16120495. 
[3] Shenoy, Mahesh, et al. “Collagen Structure, Synthesis, and Its Applications: A Systematic Review.” Cureus, vol. 14, no. 5, p. e24856. PubMed Central, https://doi.org/10.7759/cureus.24856. 
[4] Reilly, David M., and Jennifer Lozano. “Skin Collagen through the Lifestages: Importance for Skin Health and Beauty.” Plastic and Aesthetic Research, vol. 8, no. 0, January 2021, pp. N/A-N/A. www.oaepublish.com, https://doi.org/10.20517/2347-9264.2020.153. 
[5] A Nutritional Supplement Formulated with Peptides, Lipids, Collagen and Hyaluronic Acid Optimizes Key Aspects of Physical Appearance in Nails, Hair and Skin. https://www.longdom.org/open-access/a-nutritional-supplement-formulated-with-peptides-lipids-collagen-and-hyaluronic-acid-optimizes-key-aspects-of-physical-appearance-in-nails-hair-and-skin-2155-9600.S5-002.pdf. 
[6] Liu, S. H., et al. “Collagen in Tendon, Ligament, and Bone Healing. A Current Review.” Clinical Orthopaedics and Related Research, No. 318, September 1995, pp. 265-78.
[7] Buckley, Mark R., et al. “Distributions of Types I, II and III Collagen by Region in the Human Supraspinatus Tendon.” Connective Tissue Research, vol. 54, no. 6, November 2013, pp. 374-79. DOI.org (Crossref), https://doi.org/10.3109/03008207.2013.847096. 
[8] Hijlkema, Aveline, et al. “The Impact of Nutrition on Tendon Health and Tendinopathy: A Systematic Review.” Journal of the International Society of Sports Nutrition, vol. 19, no. 1, December 2022, pp. 474-504. DOI.org (Crossref), https://doi.org/10.1080/15502783.2022.2104130. 
[9] Silvipriya, K., et al. “Collagen: Animal Sources and Biomedical Application.” Journal of Applied Pharmaceutical Science, 2015, pp. 123-27. DOI.org (Crossref), https://doi.org/10.7324/JAPS.2015.50322.
[10] Peterkofsky, B. “Ascorbate requirement for hydroxylation and secretion of procollagen: relationship to inhibition of collagen synthesis in scurvy.” The American Journal of Clinical Nutrition, vol. 54, no. 6, December 1991, pp. 1135S-1140S. ScienceDirect, https://doi.org/10.1093/ajcn/54.6.1135s. 
[11] Abdullah, Muhammad, et al. “Vitamin C (Ascorbic Acid).” StatPearls, StatPearls Publishing, 2024. PubMed, http://www.ncbi.nlm.nih.gov/books/NBK499877/. 
[12] Geiker, Nina Rica Wium, et al. “Meat and Human Health-Current Knowledge and Research Gaps.” Foods, vol. 10, no. 7, July 2021, p. 1556. PubMed Central, https://doi.org/10.3390/foods10071556