Collagen For Your Health, Beauty and Beyond
Let me introduce you to one of my favorite proteins. If you haven’t met collagen yet—now is the time!
Collagen is the most abundant protein in your body, making up about 30% of its total protein content. It’s found in foods like beef, chicken, eggs, and bone broth. For example, 4 oz of chicken contains about 15 g of collagen, while 4 oz of red meat has around 30 g.
We should aim for a minimum of 2.5–15 g of collagen per day.
Many collagen supplements are available, most made from bovine sources. However, not all supplements are created equal! Don’t grab the first one you see on the shelf—I’ll share a few of my favorites at the end of this post.
Is Collagen a Complete Protein?
The answer is no. Collagen is missing one essential amino acid—tryptophan—and contains only a small amount of methionine. But don’t let that discourage you! Collagen still offers major health benefits, which is why I take it daily.
I’ve been using collagen supplements for years. At one point, I stopped for a few months and realized just how much they were helping!
Collagen has a unique amino acid profile that supports the health of connective tissues like skin, tendons, ligaments, and joints. Additionally, its glycine content can improve gut health and even promote better sleep.
The Benefits of Collagen
Skin Health
Collagen boosts the health of your skin, hair, and nails. Did you know that starting at age 20, we lose 1% of the collagen in our skin each year? By age 70, we’ve lost 50%! This decline also affects our hair and nails, making collagen supplementation a great way to support their health as we age.
Bone Health
Bones are made up of 50% protein, and 80% of that protein is collagen—meaning 40% of your bones are collagen! Poor bone health is often linked to inadequate collagen intake.
Tendon & Ligament Health
Collagen is a key component of tendons and ligaments. Supplementing with collagen helps strengthen these structures, reducing the risk of injuries like pectoralis tendon ruptures, Achilles tendon tears, and meniscus injuries.
Simplified: Dr. James DiNicolantonio explains that many people with “bad knees” or joint pain often have poor collagen intake. If you experience joint issues, it might be time to increase your collagen consumption.
Immune Health
Collagen strengthens the “extracellular matrix,” which surrounds your organs and serves as a natural defense against infections spreading throughout the body. Think of the extracellular matrix as a chain-link fence: the more cross-links it has, the stronger the defense against invaders!
What about collagen in food?
Collagen is found in food! And it’s common in healthy food that hopefully you and I eat everyday.
Here are the best sources of food of Rich in Collagen:
Bone Broth:
Simmering bones and connective tissues for hours extracts collagen, making bone broth a rich source.
Chicken:
Both the skin and connective tissues of chicken are good sources of collagen.
Fish:
Fish and shellfish contain collagen, and marine collagen is believed to be easily absorbed by the body.
Beef:
Beef, especially short ribs with more tendon meat, is a good source of collagen.
These foods are all excellent to add! Yet, keep in mind that ½ cup of chicken has a little less than 1g of collagen.
Fish skin, bones, and scales are the parts loaded with collagen and I don’t really eat that part of the fish… I kind of doubt you do too! Haha. Keeping in mind that 1 kilo (or about 4 cups) of fish flesh is 2.9 g of collagen. That’s a lot of fish to eat!
Beef will have the most with about 2-3g in less than one cup.
One of the magical things I love about food that the colors in food grown by light can help your body not only detox but also help boost other amino acids and fats!
Foods that BOOST Collagen Production:
I eat almost all of these every single day!
Berries:
Berries like strawberries, blueberries, and raspberries are rich in vitamin C and antioxidants, which support collagen synthesis.
Citrus Fruits:
Citrus fruits like oranges, lemons, and grapefruits are high in vitamin C, essential for collagen production.
Leafy Greens:
Leafy greens like spinach, kale, and broccoli provide antioxidants and nutrients that protect collagen and support its production.
Garlic:
Garlic contains sulfur, which helps in collagen synthesis.
Beans:
Beans are a good source of protein and contain amino acids needed for collagen production.
Bell Peppers:
Bell peppers are full of antioxidants that aid in collagen products.
Egg Whites:
Egg whites contain proline, an amino acid that contributes to collagen production.
I’ve noticed tremendous benefits in myself, my clients, and even my children from adding collagen to our daily routines.
As you read above it can be hard to get 15g or so each day through food so I really do enjoy and love all my collagen supplements. They are so easy to add to hot drinks like warm timers drinks or even @justingredients superfood hot chocolate. I add it to warm herbal tea and to oatmeal. (PS. Pro Tip: it’s better to add to warm foods than cold for mixing purposes) but I even just add a 10g right to my post workout protein shake or smoothie! Easy peasy!
Collagen is one thing I keep at the top of my daily priorities. Incorporating collagen into your daily routine is simple and impactful. Whether you want to support your skin, joints, or overall health, collagen is a powerhouse supplement worth trying.
I love supporting you on your journey to enjoy a balanced bite of life! I am constantly sharing content to help you fuel your body and live your best life. Be sure to follow me on Instagram— @live.right.nutrition.
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Resources & Recommendations
The best type of collagen supplement is liquid, but if it’s not liquid, make sure it’s hydrolyzed. I often use collagen supplements in my post-workout smoothies, but I also love how well they dissolve in warm water—perfect for adding to hot drinks!
Here are my top picks:
Active Stacks Collagen Peptides – Chocolate (Amazon) - My favorite! This powder is clean and tastes amazing.
BUBS Naturals Collagen Peptides – Unflavored (Amazon) - I always carry an individual packet in my purse. It contains 10 g of collagen and is unflavored, making it versatile for herbal teas, oatmeal, yogurt, and even green juice.
Modere Liquid Biocell Beauty - A friend introduced me to this, and it’s been a game-changer for my daughter’s hair—it’s so much thicker now!
ORGAIN Collagen Peptides with Probiotics – Unflavored (Costco)
Vital Proteins Collagen Peptides – Chocolate or Unflavored (Costco) - There is a whey protein that has some collagen mixed in the formula and that is
Ballerina Farm Protein Powder (Ballerina Farm or The Fox Market)- This incredible protein powder has collagen and even some colostrum all in one scoop!
Bare& Bones Instant Bone Broth Beverage Mix - They have a beef flavored that I add some Redmond’s salt too and just sip on it during the day or even before dinner that is delicious too! Trader Joe’s sells a good one too! And we use bone broth in cooking quinoa and soups!