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5 foods rich in collagen or that stimulate its production

5 foods rich in collagen or that stimulate its production
A key ingredient in cosmetic products, collagen is a protein that preserves our skin and joints. As we age, we produce less, and these 5 foods will allow you to maintain it. Collagen is a significant protein that maintains our tissues. It is present in rare foods: bones, meat cartilage, skin and fish bones, for example. Other foods provide our body with nutrients that support the production of collagen. This is the case, for example, of vitamin C and amino acids such as proline and lysine or glycine present in the collagen protein.

5 Best Foods to Eat for a Collagen Boost

5 Best Foods to Eat for a Collagen Boost

Here are 5 foods to favour to increase the production of collagen! See you after the list to learn all about collagen.


Gelatin is obtained from the skin and bones of boiled animals. Rich in protein, it contains, in particular, the amino acids proline, glycine and lysine, which make it possible to synthesize collagen. This preliminary study on collagen extracted from chicken cartilage showed action on collagen synthesis in the short term.
How to consume it: Gelatin is found in the form of powder or leaves. For example, it allows you to make panna cotta or eggs in jelly (aspic). You can also concoct a homemade broth with quality pieces such as marrow bones or parts of cartilaginous poultry.


Turkey is white meat particularly well endowed with proteins and amino acids, especially glycine. This in vitro study shows the critical role of glycine in collagen synthesis. It is also a good source of zinc, a trace mineral that supports protein synthesis.

How to eat it: we prefer turkey breasts which are less fatty and contain a little more protein than thighs or drumsticks. Opt for organic or red label meat if possible. It can be cooked with curry and coconut milk sauce or a homemade chilli paste. Or sliced ​​pan-fried with seasonal vegetables.


Cod is nothing but salted cod! It is a cold-water fish that lives mainly in the Atlantic. Cod is an excellent source of lysine, and it is an amino acid that plays a vital role in the constitution of collagen fibres.
How to eat it: it can be prepared as a brandade with potatoes and parsley. Or dig into the repertoire of Portuguese cuisine by making a stew with potatoes, tomatoes, peppers and carrots.

Royal jelly

Royal jelly is a whitish liquid produced by bees to sustain the queen and the larvae. It is rich in antioxidants in the form of amino acids, and it stimulates the production of collagen. A study conducted on rats showed its effectiveness in its production.
How to consume it: fresh royal jelly is particularly rich in nutrients, and it can be found at a beekeeper or in an organic store. There is also royal jelly in capsules, tablets or ampoules.

Camu camu

Camu camu is a small fruit native to the Amazon, and it is part of the same family as the guava. It is a fruit highly loaded with vitamin C, and it contains nearly 20 times more than the kiwi! Vitamin C plays a key role in collagen synthesis, as highlighted in this article.
How to consume it: we favor organic camu-camu. Its taste is bitter. It is usually found in powder form that can be incorporated into a juice, smoothie, compote or porridge. You can also invite it to a citrus cheesecake or a carrot cake.
Collagen, the structural protein of our body

What is collagen?

The term collagen comes from the Greek kólla, which means glue. Some ancient peoples used animal collagen to make one of the earliest glue forms.
Collagen is the most abundant protein in our body. It is found in particular in the bones, the skin, the muscles, the cartilage, the ligaments and the tendons. Our tendons, which are strongly solicited during our movements, are almost exclusively composed of them! It is also collagen that provides the skin with suppleness and elasticity.
We synthesize this protein throughout our life but in a decreasing way. It is, therefore, natural that our skin will relax and slacken as we age. The cartilage of our joints can also deteriorate.
Our lifestyle habits, the consumption of tobacco or alcohol, for example, can impact collagen production. So does overexposure to UV rays and pollution.

How do they promote the production of collagen?

Like all other proteins, collagen is made up of a chain of amino acids. Proline, glycine, and lysine are among the most important. A sufficient supply of these amino acids supports their production, and Gelatin contains these three amino acids.
Vitamin C is essential in collagen synthesis, as this article points out. It assists two enzymes responsible for accelerating its manufacturing process, and Camu and acerola are excellent sources.

Called by some “ protein of youth ”, it also exists in the form of a food supplement. It is often found in hydrolyzed collagen, that is to say, that the molecule has been partially fragmented. Questions around the assimilation and bioavailability of different collagen forms continue to be the subject of research. As a reminder, the bioavailability of a nutrient designates the part assimilated and used effectively by the body.

Focus on marine collagen

Focus on marine collagen

A good alternative

Like other species, fish also contain collagen. It is found in particular in their skin and bones, and it is mainly consumed in the form of a dietary supplement (collagen peptides). Marine collagen is an alternative to collagen of bovine or porcine origin for people on restrictive diets.
Several studies have been conducted on marine collagen. This one, for example, concerns the use of salmon collagen to regenerate bone tissue. This other study on mice suggests the potential antioxidant role of marine collagen peptides.

Choosing the right marine collagen

The fishing industry generates a lot of waste from fish processing (skins, bones, etc.). The manufacture of marine collagen from these materials may appear to be a way of enhancing them. It is, of course, necessary to implement processes guaranteeing the quality of its materials.
When you want to buy marine collagen, we recommend paying attention to the origin of the products. It can be reassuring to consult certificates indicating the absence of heavy metals. The sustainable nature of the aquaculture and fishing methods used is also an element of choice, just like the GMO-free certification.