Collagen and hyaluronic acid are the substances you hear about most when it comes to youth and health. Their role in the body is truly very important.
What is collagen?
Collagen is the most abundant protein in our body. It makes up 30% of all protein mass. It is the main building block of skin, bones, cartilage, connective tissue, hair and nails.
What is hyaluronic acid?
Hyaluronic acid is a natural lubricating substance. It is present in the synovial fluid of joints, helps retain moisture in the skin, and is found in the vitreous body of the eyes.
Decline with age
From the age of 25, our body reduces collagen production by 1–2% each year. By age 50 this difference becomes noticeable:
- Skin elasticity decreases
- Joint pain begins to be felt
- Hair and nails become brittle
- Wrinkles appear around the eyes
Natural sources and replenishment
Collagen and hyaluronic acid can be obtained from the following foods:
- Bone broth — a natural collagen source in the highest concentration
- Fish and seafood — marine collagen is good for the skin
- Egg white — amino acids needed for collagen synthesis
- Green leafy vegetables — stimulate collagen production
Ways to boost it naturally
Besides diet, following this routine helps preserve collagen and hyaluronic acid:
- Vitamin C-rich foods — needed for collagen synthesis
- Adequate protein intake (1 g per kg of body weight per day)
- Sun protection (use SPF)
- Enough sleep (between 22:00 and 03:00)
- Reducing stress
Should you take supplements?
For people over 40, athletes, and those suffering from joint discomfort, collagen and hyaluronic acid supplements can be beneficial.
Although the natural approach is always a priority, complex supplements taken together with other beneficial components have higher effectiveness.