Everything you need to know about Collagen 🌿✨

Collagen is an essential protein that plays a key role in the health of skin, joints and connective tissues. Naturally present in our bodies, its production decreases with age, leading to visible signs of aging and joint discomfort. Find out everything you need to know about this essential protein !

1. What is collagen? 🧐

Collagen is the most abundant protein in the human body, accounting for about 30% of total protein . It ensures the firmness and elasticity of the skin , the strength of bones and the proper functioning of joints . There are several types of collagen :

• Type I : Found in skin, tendons and bones.

• Type II : Essential for cartilage and joints.

• Type III : Found in blood vessels and skin.

2. What are the benefits of collagen? 🌟

Infographic of the benefits of collagen

✅ Firmer and hydrated skin : Reduces wrinkles and improves elasticity.
✅ Joint Support : Soothes joint pain and strengthens cartilage.
✅ Stronger Nails and Hair : Prevents breakage and stimulates growth.
✅ Better muscle recovery : Promotes tissue repair after exercise.
✅ Bone Health : Contributes to bone density and reduces the risk of osteoporosis.

3. Where to find collagen? 🍽️

Interactive table of natural sources of collagen

Food	Type of Collagen	Benefits
Bone Broth	Type I, II	Promotes joint and skin health
Pisces	Type I	Improves skin firmness
Lean meat	Type I, III	Strengthens muscles and bones
Eggs	Type I, V	Stimulates natural collagen production
Green vegetables	Indirectly	Promotes collagen synthesis

🔹 Tip : Vitamin C plays a crucial role in collagen synthesis , so remember to eat citrus fruits, kiwis and peppers!

4. Comparison of collagen supplements 💊

If your diet isn’t enough to cover your collagen needs, supplements may be a good option. Here’s a comparison chart to help you choose:

Type of Supplement	Origin	Benefits	Disadvantages
Marine collagen 🌊	Fish	Rapid absorption, benefits for skin and joints	Higher price
Bovine collagen 🐄	Beef	Good for bones and joints	Slower absorption
Collagen powder 🥄	Miscellaneous	Easy to integrate into the diet	Neutral taste but sometimes difficult to dissolve
Collagen in capsules 💊	Miscellaneous	Convenient to consume	Sometimes lower dosage

👉 Recommendation : For optimal effects, choose hydrolyzed collagen with vitamin C for better absorption.

5. How much collagen should you consume per day? ⏳

• For skin and hair : 2.5 to 5 g of collagen per day.

• For joints and muscles : 8 to 10 g per day.

• For muscle recovery : Up to 15 g per day.

📌 Tip : Consume your collagen in the morning or after a workout for better assimilation.

6. Precautions and side effects ⚠️

• No major side effects are known, but some may experience bloating at first.

• Choose collagen without additives to avoid unnecessary allergens.

• Always consult a healthcare professional before starting a supplement, especially in the event of a pathology.

7. Conclusion: Why integrate collagen into your routine?

✔️ Improves skin elasticity and hydration .
✔️ Supports joints, muscles and bones .
✔️ Strengthens hair and nails .
✔️ Facilitates muscle recovery after exercise.

💬 And you, have you already tried collagen? Share your experience in the comments!