{"id":259295,"date":"2020-09-28T13:09:00","date_gmt":"2020-09-28T11:09:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=259295"},"modified":"2024-04-26T07:27:15","modified_gmt":"2024-04-26T05:27:15","slug":"how-to-take-more-collagen-from-the-diet","status":"publish","type":"post","link":"https:\/\/gymbeam.com\/blog\/how-to-take-more-collagen-from-the-diet\/","title":{"rendered":"How to take more collagen from the diet?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.com\/blog\/how-to-take-more-collagen-from-the-diet\/#What_is_collagen\" title=\"What is collagen?\">What is collagen?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.com\/blog\/how-to-take-more-collagen-from-the-diet\/#What_are_the_benefits_of_collagen\" title=\"What are the benefits of collagen?\">What are the benefits of collagen?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.com\/blog\/how-to-take-more-collagen-from-the-diet\/#Risks_affecting_collagen_loss\" title=\"Risks affecting collagen loss\">Risks affecting collagen loss<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.com\/blog\/how-to-take-more-collagen-from-the-diet\/#How_to_take_more_collagen\" title=\"How to take more collagen?\">How to take more collagen?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Do you suffer from&nbsp;<strong>knee pain or inelastic skin?<\/strong>&nbsp;Maybe you should consider<strong>&nbsp;collagen supplementation.<\/strong>&nbsp;Don\u2019t know&nbsp;<strong>how to do it?<\/strong>&nbsp;Here are<strong>&nbsp;some guaranteed tips on how to take more collagen<\/strong>&nbsp;effectively, but especially comfortably.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_is_collagen\"><\/span>What is collagen?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Collagen is a general term for a certain type of&nbsp;<strong>structural protein<\/strong>&nbsp;that is found in the skin and connective tissues of both animals and humans. This type of protein makes up about&nbsp;<strong>30% of the total protein in the body.<\/strong>&nbsp;It is also exceptional for the fact that it contains up to&nbsp;<strong>19 amino acids,<\/strong>&nbsp;including<strong>&nbsp;glycine, proline, lysine and arginine.<\/strong>&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[1] [3] [6]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"843\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/09\/117407478_3153443114777380_324894539771036831_o-min-1124x843.jpg\" alt=\"what is collagen and what are its types?\" class=\"wp-image-185396\" style=\"width:843px;height:632px\" title=\"types of collagen\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/117407478_3153443114777380_324894539771036831_o-min-1124x843.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/117407478_3153443114777380_324894539771036831_o-min-400x300.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/117407478_3153443114777380_324894539771036831_o-min-1536x1152.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/117407478_3153443114777380_324894539771036831_o-min.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<p>To make things more difficult,&nbsp;<strong>there is not just one type<\/strong>&nbsp;of collagen. There are even up to<strong>&nbsp;16 types of collagen<\/strong>, which differ in structure and function. However, 80 to 90% of the human body consists mainly of<strong>&nbsp;type I, II and III collagen<\/strong>. Type I occurs mainly in the<strong>&nbsp;skin, tendons, ligaments, organs and bones.<\/strong>&nbsp;Type II is<strong>&nbsp;mainly found in cartilage<\/strong>&nbsp;and type III is found in<strong>&nbsp;skin, muscles and blood vessels.&nbsp;<\/strong><span class=\"tadv-color\" style=\"color: #ff6600;\">[1] [6]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"1011\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/09\/DNP_2777-min-1124x1011.jpg\" alt=\"What is collagen?\" class=\"wp-image-185435\" style=\"width:843px;height:758px\" title=\"What is collagen?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/DNP_2777-min-1124x1011.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/DNP_2777-min-400x360.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/DNP_2777-min-1536x1382.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/DNP_2777-min-2048x1843.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_are_the_benefits_of_collagen\"><\/span>What are the benefits of collagen?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>We have already said what collagen is and where exactly it is located. But what interests you more are probably&nbsp;<strong>its<\/strong>&nbsp;many<strong>&nbsp;benefits.<\/strong>&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Improves skin health<\/strong>&nbsp;\u2013 Collagen&nbsp;<strong>slows down skin aging<\/strong>&nbsp;by&nbsp;<strong>moisturizing it, reducing wrinkles and improving its overall elasticity.<\/strong><\/li>\n\n\n\n<li><strong>Supports<\/strong><a href=\"https:\/\/gymbeam.com\/collagen-joint-supplements\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong> joint health<\/strong><\/a> \u2013 with excessive long-term physical activity and through the aging process, <strong>joint wear increases<\/strong> in humans. Collagen supplements<strong> can help restore<\/strong> or serve<strong> to prevent the destruction of cartilage in the joints.<\/strong><\/li>\n\n\n\n<li><strong>It helps to increase muscle mass&nbsp;<\/strong>\u2013 the muscles also consist of<strong>&nbsp;connective tissues,<\/strong>&nbsp;so it is not surprising that part of the protein in the muscles<strong>&nbsp;is also collagen.<\/strong><\/li>\n\n\n\n<li><strong>It prevents the loss of bone mass<\/strong>&nbsp;\u2013 collagen is found in large amounts in the bones, which&nbsp;<strong>keeps them strong and protects them from injury.<\/strong>&nbsp;As a person ages,&nbsp;<strong>he loses a high amount of collagen from his bones<\/strong>&nbsp;and develops an unpleasant problem \u2013&nbsp;<strong>osteoporosis. Optimal collagen supplementation,<\/strong>&nbsp;or a combination of collagen and calcium, has been shown to be&nbsp;<strong>effective against bone thinning and in prevention against<\/strong>&nbsp;<strong>osteoporosis.<\/strong>&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[4]<\/span><\/li>\n\n\n\n<li><strong>Promotes heart health<\/strong>&nbsp;\u2013 Some research has focused on<strong>&nbsp;the effects of collagen on promoting the health of the cardiovascular system.<\/strong>&nbsp;The use of collagen has been shown to<strong>&nbsp;reduce arterial stiffness<\/strong>&nbsp;and lower&nbsp;<strong>the levels of low-density lipoproteins<\/strong>&nbsp;(\u201cbad\u201d&nbsp; LDL cholesterol). However, to confirm these effects, this hypothesis needs to be studied further.&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[5]<\/span><\/li>\n<\/ul>\n\n\n\n<p>For more information on&nbsp;<strong>the types, benefits, but also supplementation of collagen<\/strong>, we recommend you to read our comprehensive article&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">How to choose the best collagen for healthy skin and joints ?<\/a>.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"667\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/09\/Facetune_26-08-2020-08-34-59-min-1124x667.jpg\" alt=\"What are the benefits of collagen?\" class=\"wp-image-185409\" style=\"width:843px;height:500px\" title=\"What are the benefits of collagen?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/Facetune_26-08-2020-08-34-59-min-1124x667.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/Facetune_26-08-2020-08-34-59-min-400x237.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/Facetune_26-08-2020-08-34-59-min-1536x912.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/Facetune_26-08-2020-08-34-59-min-2048x1215.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Risks_affecting_collagen_loss\"><\/span>Risks affecting collagen loss<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>But why is it&nbsp;<strong>necessary to supplement collagen,<\/strong>&nbsp;even though the body can make it itself? Collagen levels in the human body&nbsp;<strong>decrease during life due to several factors, such as:<\/strong><strong>&nbsp;<\/strong><span class=\"tadv-color\" style=\"color: #ff6600;\">[1] [6]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>age,<\/strong><\/li>\n\n\n\n<li><strong>lack of some vitamins and minerals,<\/strong><\/li>\n\n\n\n<li><strong>excessive sugar intake,<\/strong><\/li>\n\n\n\n<li><strong>excessive exposure to sunlight,<\/strong><\/li>\n\n\n\n<li><strong>autoimmune diseases,<\/strong><\/li>\n\n\n\n<li><strong>excessive stress,<\/strong><\/li>\n\n\n\n<li><strong>smoking.<\/strong><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"632\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/09\/pexels-matthias-zomer-339620-min-1124x632.jpg\" alt=\"with age, collagen is lost\" class=\"wp-image-185448\" style=\"width:843px;height:474px\" title=\"with age, collagen is lost\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/pexels-matthias-zomer-339620-min-1124x632.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/pexels-matthias-zomer-339620-min-400x225.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/pexels-matthias-zomer-339620-min-1536x864.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/pexels-matthias-zomer-339620-min-2048x1152.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"How_to_take_more_collagen\"><\/span>How to take more collagen?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Fortunately, collagen<strong>&nbsp;can be taken in several ways,<\/strong>&nbsp;so you don\u2019t have to worry about its low levels. All you have to do is simply<strong>&nbsp;choose the right foods or nutritional supplements!<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"29715,36676,9081,8059,41077,6410,5250,29943,5331,7974,38734\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">The best food sources of collagen<\/h3>\n\n\n\n<p>Collagen itself<strong>&nbsp;can also be found in food.<\/strong>&nbsp;We guarantee you that it\u2019s not only&nbsp;<strong>animal sources of food,<\/strong>&nbsp;but<strong>&nbsp;vegetarians and vegans<\/strong>&nbsp;will also find what they\u2019re looking for.<strong>&nbsp;What are the best food sources of collagen?&nbsp;<\/strong><span class=\"tadv-color\" style=\"color: #ff6600;\">[10] [11]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Fish<\/strong>&nbsp;\u2013 not only are they very tasty, they are also rich in amino acids that support collagen production. Fish skin is a particularly nutritious part. Have you ever wondered why is the skin of fish so smooth after removing the scales? This is because it contains a high concentration of type I collagen. If you ever eat salmon, consider not removing the skin from it.<\/li>\n\n\n\n<li><strong>Red peppers<\/strong>&nbsp;\u2013 they are a rich source of vitamin C, which is key in the formation of collagen. Red pepper is essentially a ripe green pepper, and in general, the more ripe the pepper is, the more vitamin C it contains. That\u2019s why red pepper is the right kind of vegetable to supplement with vitamin C.<\/li>\n\n\n\n<li><strong>Tomatoes<\/strong>&nbsp;\u2013 especially sun-dried \u2013 also contain high levels of vitamin C needed to produce collagen. They also contain the antioxidant lycopene, which is known to protect the skin from sun damage and collagen breakdown.<\/li>\n\n\n\n<li><strong>Bone broth<\/strong>&nbsp;\u2013 this is one of the oldest and most popular natural sources of collagen, the preparation of which is really simple. All you have to do is add beef, chicken or other animal bones to the pot and let them cook for a few hours.<\/li>\n\n\n\n<li><strong>Berries<\/strong>&nbsp;\u2013 strawberries, blackberries, raspberries or blueberries are full of antioxidants, including vitamin C. They also contain ellagic acid, which protects the skin from UV radiation.<\/li>\n\n\n\n<li><strong>Beef<\/strong>&nbsp;\u2013 a popular source of collagen, which contains a high amount of zinc, but is also extremely rich in the three amino acids that make up collagen \u2013 glycine, proline and hydroxyproline.<\/li>\n\n\n\n<li><strong>Citrus fruits<\/strong>&nbsp;\u2013 lemon, orange, grapefruit or tangerines \u2013 these crops are one of the best sources of vitamin C.<\/li>\n\n\n\n<li><strong>Eggs<\/strong>&nbsp;\u2013 if you want to support the production of collagen and increase its levels in the body, we recommend you to enjoy whole eggs. Egg yolks contain a type of collagen that is responsible for keeping hair strong and shiny. Egg whites, on the other hand, contain several amino acids needed for proper collagen production.<\/li>\n\n\n\n<li><strong>Dark leafy vegetables<\/strong>&nbsp;\u2013 again a great example of foods high in vitamin C. In addition, if you enjoy kale, broccoli or spinach, you will also take the green color chlorophyll. It can increase procollagen levels (a collagen precursor).<\/li>\n\n\n\n<li><strong>Legumes<\/strong>&nbsp;\u2013 Several types of legumes, such as chickpeas, are very rich in manganese, zinc or vitamin C, which promote collagen production.<\/li>\n\n\n\n<li><strong>Oysters<\/strong>&nbsp;\u2013 are one of the best natural sources of copper, which helps to produce collagen in the body.<\/li>\n\n\n\n<li><strong>Chicken meat and bones<\/strong>&nbsp;\u2013 like beef or fish, chicken is a valuable source of collagen as it contains a lot of connective tissue. There are also chicken bones, which can be used to prepare gelatin or broth. Chicken neck and cartilage are a particularly rich source.<\/li>\n\n\n\n<li><strong>Garlic<\/strong>&nbsp;\u2013 it contains a high amount of sulfur, which helps prevent the breakdown of collagen.<\/li>\n\n\n\n<li><strong>Cashew nuts&nbsp;<\/strong>\u2013 all nuts contain many beneficial substances, but cashew nuts are an extremely rich source of zinc and copper, which support the natural production of collagen.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/09\/steak-1081819_1920-min-1124x750.jpg\" alt=\"The best food sources of collagen\" class=\"wp-image-185487\" style=\"width:843px;height:563px\" title=\"The best food sources of collagen\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/steak-1081819_1920-min-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/steak-1081819_1920-min-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/steak-1081819_1920-min-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/steak-1081819_1920-min.jpg 1920w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Vitamins and minerals that support the natural production of collagen<\/h3>\n\n\n\n<p>Some<strong>&nbsp;vitamins, minerals and other beneficial nutrients<\/strong>&nbsp;significantly help to<strong>&nbsp;improve the body\u2019s natural production of collagen.<\/strong>&nbsp;In addition, when&nbsp;<strong>combined with collagen supplementation,<\/strong>&nbsp;they can also&nbsp;<strong>promote the natural production of collagen in the body.<\/strong>&nbsp;Which are they?&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[8] [9] [14]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Vitamin C<\/strong><\/p>\n\n\n\n<p><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/vitamin-c\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Vitamin C<\/a>&nbsp;is one of&nbsp;<strong>the most<\/strong>&nbsp;<strong>sought-after vitamins<\/strong>, which our body cannot make on its own. It even needs it so much that it&nbsp;<strong>can absorb it and use it within a few hours of receiving it.<\/strong>&nbsp;It fulfills several important functions, including&nbsp;<strong>strengthening the immune and nervous systems, supporting bone and cartilage health,<\/strong>&nbsp;and according to several studies,<strong>&nbsp;it also plays an important role in skin protection.<\/strong>&nbsp;Vitamin C acts in the process of collagen production as an antioxidant that<strong>&nbsp;regulates the synthesis of collagen and elastin<\/strong>. In addition to these functions, it has another important one, and that is its<strong>&nbsp;necessary presence in the formation of procollagen.<\/strong>&nbsp;Then it<strong>&nbsp;undergoes a process of hydrolysis,<\/strong>&nbsp;which is necessary to form<strong>&nbsp;the final structure of collagen.<\/strong>&nbsp;Therefore,<strong>&nbsp;the intake of vitamin C is really crucial for collagen production.<\/strong><span class=\"tadv-color\">&nbsp;<span style=\"color: #ff6600;\">[15]<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>In addition to being found in many foods, such as citrus fruits and several fruits and vegetables, it is also available as a nutritional supplement. You can choose vitamin C in the form of <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/vitamin-c-1000-mg-gym-beam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">tablets<\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/vitamin-c-1000-mg-gym-beam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">effervescent tablets<\/a> or <a href=\"https:\/\/gymbeam.com\/vitamin-c-powder-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">powder<\/a>. For the best possible<strong> participation of vitamin C for collagen production,<\/strong> nutritional supplements<strong> containing both components<\/strong> \u2013 vitamin C + collagen \u2013 are also available. If you are considering collagen supplementation, make sure that <strong>vitamin C is included in the composition.<\/strong> This will <strong>get the most out of it.<\/strong><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"588\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/09\/vitaminC_fb-min-1124x588.png\" alt=\"collagen and vitamin C\" class=\"wp-image-185461\" style=\"width:843px;height:441px\" title=\"collagen and vitamin C\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/vitaminC_fb-min-1124x588.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/vitaminC_fb-min-400x209.png 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/vitaminC_fb-min.png 1200w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<p><strong>Zinc<\/strong><\/p>\n\n\n\n<p>This mineral is<strong>&nbsp;an essential trace element needed for bone formation,<\/strong>&nbsp;which contributes positively to many processes in the body, such as&nbsp;<strong>DNA synthesis<\/strong>&nbsp;or<strong>&nbsp;the promotion of fertility and proper reproductive function.<\/strong>&nbsp;However,&nbsp;<a class=\"ek-link ek-link\" href=\"https:\/\/gymbeam.com\/zinc\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">zinc<\/a>&nbsp;has been shown to have<strong>&nbsp;strong stimulatory effects to promote collagen production.<\/strong>&nbsp;The results of the study suggest that zinc may increase its osteogenic effect by stimulating cell proliferation, ALP activity and collagen synthesis in osteoblastic cells. Simply put,&nbsp;<strong>zinc<\/strong>&nbsp;has been shown to<strong>&nbsp;promote collagen production and help increase bone density.<\/strong><strong>&nbsp;<\/strong><span class=\"tadv-color\" style=\"color: #ff6600;\">[12]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/09\/Copy-of-gymbeam-7-of-23-1-min-1124x749.jpg\" alt=\"collagen and zinc\" class=\"wp-image-185474\" style=\"width:843px;height:562px\" title=\"collagen and zinc\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/Copy-of-gymbeam-7-of-23-1-min-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/Copy-of-gymbeam-7-of-23-1-min-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/Copy-of-gymbeam-7-of-23-1-min-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/Copy-of-gymbeam-7-of-23-1-min-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<p><strong>Copper<\/strong><\/p>\n\n\n\n<p>Another mineral that plays<strong>&nbsp;an important role in collagen formation.<\/strong>&nbsp;Copper&nbsp;<strong>activates an enzyme<\/strong>&nbsp;in the body&nbsp;<strong>called lysyl oxidase<\/strong>, which is&nbsp;<strong>needed to make collagen mature<\/strong>. A great way to get enough copper in the body is to supplement it, but you can also find it&nbsp;<strong>in beef liver<\/strong>,&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/cashew-nuts-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>cashew nuts<\/strong><\/a>,&nbsp;<strong>oysters, crabs and&nbsp;<a class=\"ek-link ek-link\" href=\"https:\/\/gymbeam.com\/bio-sunflower-seeds-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">sunflower seeds<\/a><\/strong>.&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[14] [17]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Manganese<\/strong><\/p>\n\n\n\n<p>Did you know that manganese is extremely important for&nbsp;<strong>maintaining the health of bones and connective tissues?<\/strong>&nbsp;It is therefore not surprising that its&nbsp;<strong>supplementation together with collagen<\/strong>&nbsp;will have positive effects for you. In addition, the collagen protein in the body<strong>&nbsp;contains the amino acid proline,<\/strong>&nbsp;which helps give the collagen fibers their shape and strength. It is manganese that&nbsp;<strong>activates the enzymes needed to make proline.<\/strong>&nbsp;According to experts, you should take from 1,8 to 2,3 mg of manganese per day. You can consume it as<strong>&nbsp;a separate nutritional supplement<\/strong>&nbsp;or as part of&nbsp;<a class=\"ek-link ek-link\" href=\"https:\/\/gymbeam.com\/multimineral-supplements\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>mineral complexes<\/strong><\/a>. However, you can also find it in brown rice, pecans and green tea.<span style=\"color: #ff6600;\">&nbsp;<span class=\"tadv-color\">[14] [16]<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Collagen supplementation<\/h3>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p><strong>The fastest<\/strong>&nbsp;and<strong>&nbsp;most comfortable<\/strong>&nbsp;way to get more collagen is through nutritional supplements. The composition of the individual supplements varies, but they usually&nbsp;<strong>contain type I, II, III collagen<\/strong>, or their combination. However, you can find it on the market in&nbsp;<strong>three main forms<\/strong>:<strong>&nbsp;<\/strong><span class=\"tadv-color\" style=\"color: #ff6600;\">[6] [7]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Hydrolyzed collagen<\/strong>&nbsp;\u2013 this is a collagen hydrolyzate that decomposes into smaller collagen peptides. These enter the body much more easily, are better absorbed into the blood, and can pass into the layer of skin called suede, which is directly responsible for the elasticity and strength of the skin. Therefore, if you want to firm and strengthen the skin, you should try&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/hydrolyzed-collagen-runcollg-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">hydrolyzed collagen<\/a>&nbsp;or a&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/joint-support-articular-drink-390-g-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">supplement<\/a>&nbsp;that contains it.<\/li>\n\n\n\n<li><strong>Gelatin<\/strong>&nbsp;\u2013 it is a product of plant or most often animal origin, which is obtained by processing connective tissue. Animal-based gelatin is called aspic and is made from pork, beef, chicken and fish bones. These are heat treated and then filtered for collagen. Gelatin from plant sources, called agar or agarose, is made from seaweed, specifically a type of agar agar. Pectin, which is made from the peel of citrus fruits or even crushed apples, can also be included in this category of gelatine.<\/li>\n\n\n\n<li><strong>Undenatured collagen II. type<\/strong>&nbsp;\u2013 it is a raw unprocessed type of collagen. This nutritional supplement is mainly used in healthy people who experience pain after exercise and in patients with osteoarthritis of the knee.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>However, several studies have shown that<strong>&nbsp;hydrolyzed collagen supplementation seems to be the most effective.<\/strong><strong>&nbsp;<\/strong><span class=\"tadv-color\" style=\"color: #ff6600;\">[7]<\/span><\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/09\/Facetune_05-08-2020-12-52-47-min-749x1124.jpg\" alt=\"Collagen supplementation\" title=\"Collagen supplementation\"\/><\/figure>\n<\/div>\n<\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Collagen supplementation in vegetarians and vegans<\/h3>\n\n\n\n<p>Since collagen supplements come mostly from animals,<strong>&nbsp;they are not suitable for vegans or vegetarians<\/strong>. Fortunately, collagen can also be produced using&nbsp;<strong>genetically modified yeasts and bacteria<\/strong>, which are<strong>&nbsp;suitable for opponents of animal diets.<\/strong><strong>&nbsp;<\/strong><span class=\"tadv-color\" style=\"color: #ff6600;\">[13]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Remember,&nbsp;<strong>collagen is lost from the body<\/strong>&nbsp;<strong>with age<\/strong>, and if you do not want to<strong>&nbsp;suffer from joint pain or loss of skin elasticity<\/strong>&nbsp;at a later age, you should consider taking it. Whether you choose&nbsp;<strong>collagen supplements<\/strong>&nbsp;or&nbsp;<strong>their food sources,<\/strong> you are guaranteed to do something beneficial for your health.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>How do you supplement collagen levels?<\/strong>&nbsp;Share your tips in the comments and don\u2019t forget to&nbsp;<strong>share<\/strong>&nbsp;the article.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/collagen\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tCollagen\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/healthy-food\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHealthy food\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Do you suffer from knee pain or inelastic skin? Maybe you should consider collagen supplementation. Don&#8217;t know how to do it? Here are some guaranteed tips on how to take more collagen effectively, but especially comfortably.<\/p>\n","protected":false},"author":22,"featured_media":186066,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":8,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[97],"tags":[6749,7619,7349,6497],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-259295","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-fitness-tips","8":"tag-collagen","9":"tag-health","10":"tag-nutrition","11":"tag-nutritional-supplements","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>How to take more collagen from the diet? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Find out how to take more collagen from food to help relieve joint pain or increase skin elasticity. 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Even back during her studies of media and communications, she was a fan of healthy lifestyle and exercise. When producing content about working out and healthy dieting, she always follows the facts, and last but not least, her common sense. More than anything she loves her son, gourmet foods, hiking, good movies, fantasy, travelling and meeting interesting people. Her greatest weaknesses are sweets, coffee and staying up too late.\",\"url\":\"https:\/\/gymbeam.com\/blog\/author\/dominika-hvizdosova\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"How to take more collagen from the diet? - GymBeam Blog","description":"Find out how to take more collagen from food to help relieve joint pain or increase skin elasticity. 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