Collagen – what it is, functions, types, benefits, foods and deficiency!

Collagen , which is a fiber protein , has long been used for skin care in the healthcare industry after dealing with burns, and in the makeup industry, this protein is also well known for its positive effects.

Now, it can also be seen that the fitness industry has raised its eyes on protein, which of course is also very helpful for those who want to lose weight and keep their muscles moving.

What is collagen?

Well, we can’t say that collagen is a protein, because it’s actually such a complicated group of proteins that includes amino acids as well as organic molecules of carbon, hydrogen, and oxygen. The most common thing is to refer to Collagen protein as fiber and you can say that about 30% of the proteins in the body come from this group.

Collagen acts as building blocks for all systems in the body and is an important part of the layers that protect our bodies . Together with keratin, it gives the skin strength and impermeability as well as agility, and when the collagen content in the body decreases, one effect is that wrinkles can start to occur.

Collagen Functions:

About a third of the body’s protein consists of collagen and is present throughout our connective tissue structure. In joints, protein provides flexural and tensile strength to the skeleton and forms a structural unit in connective tissue, providing support and protection from external stress and strain.

The body itself produces this protein through access to amino acids and builds the structure all the time. In parallel, however, there is also a constant breakdown of the protein as a highly contradictory force.

About 70% of the skin consists of protein. As young children, we have full access to collagen , which is why we can make faces without any wrinkles and excitement. Production of the body-type protein then declines as we age, while decomposition continues at the same rate, resulting in thinner skin with prominent lines and wrinkles .

Collagen Benefits:

You can therefore take collagen supplements for a variety of reasons, and this isn’t something that’s just for those who are interested in sports and muscle building. The benefits you can see with the supplement are:

  • Improved sleep;
  • Healthier metabolism;
  • More energy;
  • Smoother skin;
  • Healthy joints and muscles. There are more benefits, and for many, they become apparent as soon as they start consuming at least 10 grams of this supplement. Many of the powdered products hold a 20 gram measure and are considered safe.

Collagen-rich foods:


An important nutrition in food is because meat contains a high level of Collagen , it is one of the best to eat if you want to increase the protein product in your body. For those who do not eat meat, another option is to eat lots of soy products as they also contain high levels of Collagen .

Berries: Red apples, strawberries, beets , cherries, red peppers and other red fruits contain lycopene, which is a substance that, in addition to being an antioxidant, also helps to increase collagen production .

Vitamin C: Fruits with Vitamin C are important for protein production, it is good to eat fruits like orange, kiwi, mango, pineapple or grapefruit daily. These fruits also contain a lot of antioxidant which is good for reducing wrinkle formation.

Aloe vera: It has the effect of stimulating fibroblasts, that is, the cells that produce Collagen . For example, you can drink aloe vera or use the plant and cut pieces of leaves and sprinkle it over food.

Avocado Oil: It seems to stimulate the formation of Collagen  in the middle layer of the skin . It can also be used as a smooth, beautiful face oil, or as a side dish with a salad.

Tomato Puree (preferably organic) : A tablespoon of organic tomato puree with olive oil every day gives your skin a natural protection, and it also increases the protein pro-collagen that can make your skin stronger.

Other collagen-boosting foods: cheese, tea, nuts, potatoes, seaweed, vegetable spinach, cabbage, and eggplant.

Nutritional Supplements: Collagen , as a dietary supplement, occurs both as an ingredient and as an individual supplement and can be found in powder, liquid or tablet form. Collagen  supplements are currently popular among those who want to take care of their skin .

To increase production in the body, you should try to get enough sleep. Avoid smoking; thinking about living as healthy as possible will produce results both inside the body and visible on the outside.

How to Stimulate Collagen Production?

There are strategies to improve the natural production of Collagen . Among them are mainly the increase in the consumption of foods that directly bring Collagen  or those that bring micronutrients to strengthen our system with regard to protein synthesis.

In the first case, any meat of animal origin can provide us with protein. However, the highest concentrations are typically found in parts that are not usually eaten: skin, tongue, and corns.

Collagen Supplements:

Collagen as a dietary  supplement is available in both liquid, powder and tablet form. The supplement can be either for those who exercise a lot or for those who, for other reasons, feel their joints are weakened.

Supplements are found of both animal and plant origin. In order for the body’s absorption to be the best possible, the supplement is already prone to a so-called hydrolyzate, so the body doesn’t have to break it down into smaller pieces before it can pick it up.

Collagen Deficiency:

Collagen  is subject to continuous daily loss through hair and skin shedding . As we age, there is a gradual reduction in the synthesis of protein precursor peptides.

Here are the main symptoms of deficiency:

  • hair loss;
  • Wrinkles and premature skin aging;
  • Rheumatoid arthritis;
  • Osteoporosis.
Useful links: 

Then there are factors that slow down the synthesis of protein by the body and expose us to an additional risk of deficiency:

  • Excessive exposure to the sun;
  • Alcohol;
  • Taking too many medications;
  • Smoke;
  • A diet low in animal protein (vegetarian and vegan);
  • Too much sugar;
  • Consumption of hydrogenated oils;
  • Stress;
  • Intestinal dysbiosis (altered intestinal microflora).

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