One of the most abundant and important proteins in the human body, present in skin, bones, tendons, ligaments, and cartilage, collagen is responsible for providing elasticity, firmness, and strength to tissues . The problem is that as we age, its natural production decreases, and that's when signs such as sagging skin, wrinkles, and joint pain begin to appear.
Fortunately, beyond diet, there are other ways to take collagen naturally , which will help you maintain adequate levels over time, such as dietary supplements.
Why is collagen essential for your well-being?
Before discussing how to take natural collagen , it's important to understand why it's so important. Collagen acts as a kind of internal "scaffolding" that keeps the body's structures firm and elastic. This means it not only supports the skin, but also the joints, muscles, tendons, and bones.
From the age of 25, collagen production gradually declines, and by 40 it can be reduced by up to 30% . Therefore, maintaining a diet rich in nutrients that promote its natural synthesis, along with a healthy lifestyle, is key to keeping the body strong and youthful inside and out.
How to take collagen naturally?
If you're wondering how to get collagen naturally , the answer starts on your plate. Although collagen itself is only found in animal-based foods, there are many ingredients that stimulate its production in the body or provide the necessary amino acids for the body to generate it efficiently.
Below, we have prepared a list of foods that should not be missing from your diet if you want to boost collagen naturally:
1. Bone broth
It is one of the richest sources of natural collagen. Boiling bones and cartilage for several hours releases collagen. collagen peptides, gelatin and minerals that the body can easily utilize.
2. Fish and seafood
Marine collagen, found especially in the skin and bones of fish, is a high-quality source. It also contains essential amino acids that promote tissue regeneration.
3. Lean meats
Chicken, turkey, and beef provide proline and glycine , two of the main amino acids that make up collagen. It's recommended to choose lean cuts to avoid excess saturated fat.
4. Eggs
Although they don't contain collagen directly, egg whites are rich in proline , an essential amino acid for its synthesis. They are also a good source of complete proteins.
5. Fruits and vegetables rich in vitamin C
Vitamin C is essential for the natural formation of collagen . Include citrus fruits, kiwi, strawberries, bell peppers, and broccoli in your diet, as they help transform amino acids into functional collagen.
6. Foods with zinc and copper
These minerals act as enzyme cofactors that promote collagen production . You'll find them in foods like nuts, legumes, seafood, and pure cocoa.
7. Natural gelatin
Gelatin is essentially denatured collagen , so it can help improve joint health and skin elasticity. However, it's best to choose versions without added sugar.
8. Water
Although it may not seem like it, hydration also influences collagen. Water is necessary to keep connective tissues flexible and healthy , allowing collagen fibers to function properly.
How to activate collagen production naturally?
In addition to watching your diet, there are other habits that can help activate the production of natural collagen that, if you aren't already doing them, you should start applying today:
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Avoid tobacco and alcohol, as both reduce collagen synthesis and damage existing fibers.
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Protect your skin from the sun, as UV radiation accelerates its degradation.
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Maintain a proper sleep routine, as cell regeneration intensifies during the night.
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Exercise regularly, as it improves circulation and stimulates the metabolic processes involved in collagen synthesis.
If you'd like to know more, check out our post on how, when, and how much collagen to take , where you'll find all the keys to achieving adequate levels.
What if my diet isn't enough? Supplement with the right collagen.
Although following a balanced diet helps maintain collagen levels, the reality is that, from a certain age or during times of high physical or emotional demand, the body may need an extra supply that is not always achieved through food alone.
This is where hydrolyzed collagen supplements come in , formulated with easily assimilated collagen peptides , meaning the body absorbs them better and uses them directly to strengthen skin, joints, and connective tissues.
The key is to choose a quality supplement, made with natural and scientifically validated ingredients, such as collagen from be levels, an advanced complex with highly absorbable (type I) hydrolyzed porcine collagen peptides , combined with vitamin C and hyaluronic acid , two ingredients that enhance its action from within.
Ideal if you're looking for the perfect balance between naturalness, effectiveness and safety, its powder format is easy to dissolve and has a neutral taste , making it easy to include in your daily routine, whether in smoothies, yogurts or plant-based drinks.
With one daily dose, you can improve skin firmness, care for your joints, and strengthen hair and nails, all naturally and without unnecessary additives.
Now that you know how to take collagen naturally , you have multiple options to take care of your body from the inside out: a nutrient-rich diet, good lifestyle habits and, when necessary, the support of a quality supplement.
Remember that collagen is not only synonymous with beauty, but also with health, strength and overall well-being.
