What is the best way to supplement collagen?
Disease description:
My skin has not been in good condition for the past two years. I usually consume pig's trotters and similar foods to supplement collagen, but I feel the effect is not very significant. I would like to know what would be better to eat for supplementing collagen.
Doctor's answer (1)
Dr. Shen Yonghua
When considering dietary choices for collagen supplementation, the following aspects can be taken into account:
1. Animal skin and bones: Collagen protein is abundant in the skin and bones of animals, such as pig feet, chicken feet, and beef tendons. When preparing broth, prolonged cooking can dissolve collagen protein from these parts into the soup, making it easier for the human body to absorb.
2. Fish: The skin and bones of deep-sea fish, such as salmon and cod, contain relatively high levels of collagen protein. It is advisable to retain the fish skin during consumption to increase collagen protein intake.
3. Pig feet and chicken feet: These parts are rich in collagen protein, and cooking can make it easier for the human body to digest and absorb.
4. Bone broth: Long-cooked bone soups, such as beef bone broth and chicken bone broth, can effectively extract collagen protein from the bones, while also providing calcium and other minerals.
5. Foods rich in vitamin C: Although not a direct source, vitamin C is a key cofactor in collagen protein synthesis. Citrus fruits, strawberries, kiwifruit, leafy green vegetables, and other foods rich in vitamin C can promote collagen protein production.
It should be noted that collagen protein from food sources cannot be directly converted into collagen protein in the human body; instead, it must be utilized by the body through processes such as digestion, absorption, and metabolism.
