Collagen is the most abundant protein in the body and is essential for cartilage, tendons, bones and skin. In recent years, bone broth has become a trendy dish precisely because of its content of this structural protein. However, specialists warn that, although it is a good source, it is not a superfood nor does it replace other high-quality protein options, according to EFE.
The interest in collagen is not coincidental. It is a key component in the tissues that support the body and influences both the mobility and appearance of the skin. Understanding what it is, where it is found, and whether you really need supplements can help you make more informed decisions about your daily diet.
What is collagen and why does it matter?
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“We are talking about the structural protein of the elements that support the body,” Carmen Aragón, member of the managing committee of the Nutrition Area of the Spanish Society of Endocrinology and Nutrition, explains to EFE Salud. Its function is to provide support and resistance to different tissues.
“Collagen molecules are assembled to form fibers and other similar structures that give organs and tissues elasticity and resistance,” emphasizes the doctor specializing in endocrinology and nutrition. This ability to provide firmness and flexibility explains its relationship with healthy joints and smoother skin.
The University of Navarra Clinic points out on its website that this protein promotes the repair of damaged tissues and helps keep the skin hydrated and elastic, which delays the appearance of wrinkles and sagging. In addition, it “acts as a protective barrier” in organs such as the liver, kidneys and blood vessels, helping to maintain their structure and function.
The body synthesizes it in its own cells from the assembly of amino acids that come from the diet. That is, you do not depend only on a specific food: the essential thing is to have the appropriate nutrients.
Where it is found in the diet
Collagen is present in “almost all foods of animal origin,” says the SEEN expert, especially in bones, cartilage and tendon structures. Hence, certain less common parts on the table are, in fact, very rich in this protein.
Among the foods with the highest content are:
- Pig trotters: between 6,000 and 9,000 milligrams per 100 grams of edible portion.
- Pigskin: 5,000-9,000 milligrams.
- Chicken skin: 5,000-8,000 milligrams.
- Tendons cow: 4,000-7,000 milligrams.
- Broth of bones: 4,000-6,000 milligrams.
Bone broth is one of the most common dishes to consume. It is not surprising that, according to what is said, cow bones are in high demand, even among young people who attend the gym and seek to take care of their joints or improve their body composition.
Even so, Aragón is clear: “There are no superfoods, there are healthy and unhealthy dietary patterns. Bone broth is rich in collagen, calcium and magnesium in relation to other broths but it does not surpass nutritional protein sources such as eggs, lean meat or fish.”
Other products of animal origin also provide relevant quantities, such as fish with skin, octopus, oxtail, squid, gizzards or beef liver, according to the Clínica Universidad de Navarra.
In addition, certain plant foods such as soy, nuts and seeds promote the production of collagen in the body, by providing nutrients necessary for its synthesis.
Supplements yes or no
The rise of bone broth was accompanied by a growing supply of supplements in powder, capsules or drinks. The question is whether you really need them.
Collagen production also requires specific micronutrients. Zinc, for example, is found in seafood, legumes, meats, nuts, seeds and whole grains. Vitamin C, essential for its formation, is present in citrus fruits, red fruits, peppers and tomatoes, among other foods.
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In the opinion of the SEEN expert, it is not necessary to resort to supplements. This protein is degraded during digestion and its amino acids are those used for the synthesis of endogenous proteins, including collagen itself.
“Studies on the usefulness and effects of collagen supplementation on the skin and joints are small and with variable results, and few studies compare them with the contribution of amino acids from other sources, so the recommendation of consuming collagen supplements cannot be established,” says Aragón.
Along the same lines, the Clínica Universidad de Navarra indicates that if a diet rich in high-quality proteins and essential nutrients for its production is consumed, “additional supplements may not be needed.”
More than a fad, a comprehensive approach
The appeal of bone broth responds to a broader trend: looking for foods that provide specific benefits for skin and joint health. However, specialists agree that the focus should be on the diet as a whole.
Incorporating a variety of proteins, ensuring a good supply of vitamin C and zinc, and maintaining healthy habits in general is more relevant than concentrating on a single dish. Collagen performs essential functions in the body, but its synthesis depends on a nutritional balance sustained over time.
If you decide to include bone broth in your menu, you can do it as part of a diverse diet. The key is not to attribute miraculous properties to it or displace other sources of protein that provide proven benefits.
date: 2026-02-14 23:00:00
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