More and more, beauty experts and those of us who want to stay properly informed about our overall wellness are bringing collagen, the protein that some call the "fountain of youth," into the conversation.

First, we all need to understand exactly what it is! 

Collagen is a fibrous protein, which is created from a chain of amino acids. It constitutes about 30% of the total protein in our body and is found in bones, tendons, ligaments, muscles, and skin. 

Most people simply believe that it gives our skin a more youthful appearance, but in reality, collagen is one of the most important components for the body, as it is essential for the proper functioning of various body systems.

What are the benefits of collagen?

Collagen, therefore, contributes to the smooth functioning of the body, and this is clear if we look more closely at some of the most important benefits it offers:

• It improves skin elasticity and reduces wrinkles, as it contributes to connective tissues and thus slows down aging, maintaining a healthy appearance of the skin. At the same time, it strengthens hair and nails.

• Since collagen is found in large quantities in bones, it keeps them healthy and strong, as it protects them from injuries and other pathological conditions, such as osteoporosis. At the same time, it helps prevent cartilage destruction and relieves joint pain. 

• It enhances muscle mass, as muscles consist of connective tissues and contributes to the recovery of injuries in them, while also speeding up wound healing. 

Dietary Sources of Collagen

Although the human body can produce collagen on its own, its levels decrease over the course of our lives due to various factors such as age, smoking, stress, sugar consumption, or even excessive sun exposure.

So, to never run out of supply, the first and easiest thing you can do is to get collagen through your diet, as long as you choose the right foods. Some of the best food sources of collagen are fish, beef, and bone broth.

Then, there are natural ways to boost collagen production in your body. For our body to produce collagen, it combines the amino acids glycine and proline, along with vitamin C. So, if you consume foods rich in these nutrients, you could significantly help improve the natural production of collagen.

You can find proline in egg whites, dairy products, mushrooms, and asparagus, while glycine is found in pork and chicken skin, as well as in bone broth. Foods rich in vitamin C include oranges, lemons, berries, red peppers, broccoli, and tomatoes.

Metals that support the body’s natural collagen production

Zinc is required for bone formation and is a mineral that promotes collagen production and helps increase bone density. Sources of zinc include chicken, red meat, shellfish, yogurt, cheese, beans and almonds, but the corresponding dietary supplements are also very popular. 

Copper is a mineral that activates the enzyme lysyl oxidase, which is required for collagen to mature. You can find it in beef liver, cashews, oysters, crabs and sunflower seeds, while there is always the option of a dietary supplement. 

Manganese activates the enzymes required for the production of proline. You can consume it as a separate dietary supplement, or also find it in brown rice, pecans and green tea.

Collagen supplements

Finally, another convenient and quick way to get more collagen is through special dietary supplements, noting of course that their results are not as immediate as those we get when our own body produces it naturally.