Collagen is known primarily for its firming and anti-aging properties, but not only does it have a very good effect on your appearance, it also supports your weight loss.

Collagen is the most abundant animal-derived protein in the human body, a kind of cohesive link between bones, skin, muscles, and internal organs. The production of this protein decreases as we age. If you are not eating properly and living a sedentary lifestyle, this process can speed up. This is why it is important to have a balanced and varied diet and to replenish collagen. 
Collagen not only keeps your skin healthy, but also controls your weight, you will be hungry for these types of proteins later on. 

Proper collagen supplementation is very important, which you can also bring into your body with dietary supplements, but fortunately there are also natural sources, meaning you can also maintain a level by eating the right foods. It is very important that you consume the right amount of vitamin C in addition to collagen, because without it, production will stop completely. You can also get water-soluble vitamins in the form of a dietary supplement, but if you eat these foods regularly, you will definitely not have collagen deficiency. In addition to these foods, sea buckthorn is also a real vitamin C bomb.

Here are some natural sources and foods as well that help collagen production. 

Meat and bone soup

The bone broth contains the useful ingredients of cartilage and meat, so you get practically a liquid collagen, of which it is worth drinking 300 - 400 miiliters a day. You can read more about the base here.

Pork jelly

In many nation’s cuisine appear this dish, which is the pork jelly, in which the cartilaginous parts, the feet, the pork skin stimulate the production of collagen. If you want to make it at home, follow this recipe.


Spirulina is a saltwater algae rich in plant protein, iron, magnesium and B, rich in vitamins and minerals. Spirulina is a plant-derived source of amino acids. An example is glycine, a key component of collagen. You can take spirulina as a tablet, but you can also mix it into milkshakes or smoothies in powder form. 


Eggs are one of the best collagen-boosting foods. If you eat eggs regularly, even daily, your body will get healthy fats and high quality protein.


Like most white fish, cod is rich in amino acids such as glycine and proline. It also contains essential nutrients such as selenium, vitamin B6 and phosphorus. It is also worth eating the skin of the fish, it is an excellent source of collagen. 

Green leafy vegetables

Spinach, lettuce and cabbage are high in vitamin C, so they support the production of natural collagen in our organism. Homemade sauerkraut works the same way. Vitamin C is not only an antioxidant but is also needed to produce type I collagen. This is the type of collagen that occurs most in the body. 

Pumpkin seed

Pumpkin seeds are rich in valuable nutrients, including zinc, magnesium and iron, which help the body produce collagen and also play a role in the efficient functioning of the immune system. You can also eat pumpkin seeds if you are dieting because it also has a fat burning effect. 


Strawberries are not only an excellent source of vitamin C, but also one of the most important collagen builders. Its high antioxidant content inhibits the rapid breakdown of collagen. These statements are also true for blueberries, blackberries, and raspberries.