Collagen is an important structural protein in skin, bones, tendons and joints. Traditionally, collagen comes from animal sources - such as bone broth or fish - which can be problematic for vegetarians and vegans. However, new developments in nutritional supplements now also offer plant-based alternatives. In this article, you will find out what your body builds collagen from, which nutrients play a part and what is in the new Vegan Amino Acid Complex from the Kollagen Institut.
Why is collagen so important?
Collagen is an essential structural protein that is found in almost all tissues in our body and accounts for around 30% of the total protein content. Type I collagen makes up more than 90% of the organic matter in bone, the dermis, tendons and ligaments (1). Organic matter here means everything except water and minerals.
Collagen and skin health
In the skin, collagen ensures firmness and elasticity. It forms a network of fibers that holds the skin cells together and gives it structure. With increasing age, however, the body makes less collagen and the skin has fewer blood vessels, which leads to a loss of skin elasticity and the formation of wrinkles (2).
In addition, external factors such as UV radiation, smoking and an unbalanced diet can accelerate the breakdown of collagen. So how much collagen your skin holds does not depend on age alone.
Collagen and joint function
Collagen is a key building block in the joints too. It is the main component of cartilage tissue, which acts as a buffer between the joint surfaces and enables smooth movement. Cartilage tissue also changes with age. Glycine, proline and hydroxyproline together make up 57% of the amino acids in collagen, the structural protein of bones, skin, cartilage and blood vessels (3).
Influence of lifestyle on collagen production
A healthy lifestyle can have a positive influence on the body's own collagen production. Vitamin C contributes to normal collagen formation for the normal function of skin, bones and cartilage, and protein-rich foods supply the amino acids collagen is built from. In addition, factors that accelerate the breakdown of collagen, such as excessive sun exposure, smoking and high alcohol consumption, should be avoided. Regular physical activity and sufficient sleep also support the health of the connective tissue and therefore the collagen structure.
Challenges for vegetarians and vegans
Most traditional sources of collagen are based on animal products. For vegetarians and especially vegans, this is a major obstacle, because collagen supplements from animal sources are not an option for them. This is where plant foods and products come in, supplying amino acids the body builds collagen from.
Limitations of traditional collagen sources
As collagen is only found in animal products, vegetarians and vegans face the challenge of not being able to obtain this important protein directly from food. This requires a rethink and the search for plant-based alternatives in order to supply the body with the necessary building blocks for collagen synthesis.
Plant-based alternatives for collagen production
The body can also produce collagen from plant-based building blocks if it is supplied with the right nutrients. Here are some key nutrients:
Vitamin C
Vitamin C contributes to normal collagen formation for the normal function of skin, bones and cartilage. It acts as a helper (co-factor) for the enzymes that convert proline into hydroxyproline in collagen and so stabilise the collagen molecule (4). Foods rich in vitamin C include:
- Citrus fruits such as oranges, lemons and grapefruits
- Berries such as strawberries and blueberries
- Leafy vegetables such as spinach and kale
Amino acids: proline and glycine
Proline and glycine are two amino acids that play a key role in collagen synthesis. These amino acids can be found in plant proteins, for example in:
- Legumes (such as lentils and beans)
- Nuts and seeds
- Wholemeal products
These foods supply amino acids the body uses to make collagen.
Zinc and copper
Zinc and copper are also mentioned in connection with collagen formation. Copper is part of enzymes (lysyl oxidases) that start the cross-linking of collagen and elastin fibres; this cross-linking makes connective tissue stiffer (5).
- Good plant sources of zinc are pumpkin seeds, cashews and whole grain products.
- You can get copper from nuts, seeds and pulses.
Vegetarian collagen and the Vegan Amino Acid Complex
For vegetarians, Kollagen Institut now offers capsules with collagen from eggshell membrane; for vegans, the Vegan Amino Acid Complex. This product is not based on animal ingredients but on a selected combination of plant-based nutrients, among them the amino acids the body draws on as raw material.
Advantages of the Vegan Amino Acid Complex:
- Purely plant-based: Ideal for vegans and vegetarians who want to avoid animal products.
- Composition: Contains amino acids (proline, glycine and 14 others), the building blocks the body uses to assemble its own structural proteins.
- Easy integration into the diet: The capsules are easy to swallow and simple to fit into your day.
- Skin, hair and nails: collagen is a structural protein of the skin, while hair and nails are built mainly from keratin.
The Kollagen Institut is thus setting new standards in nutritional supplements for a conscious, sustainable diet that also meets the needs of vegans and vegetarians.
Tips for optimizing your diet and lifestyle
Your body builds its own collagen from amino acids it gets from food.In addition to using plant-based collagen alternatives, a holistic lifestyle plays an essential role. Below are detailed recommendations on how to optimise your diet and lifestyle.
Nutritional optimization
Integrate foods rich in vitamin C
Vitamin C acts as a helper substance (cofactor) when the body converts proline into hydroxyproline, a step that stabilises the collagen structure. Vitamin C contributes to normal collagen formation for the normal function of skin, bones and cartilage.
To take advantage of this effect, a variety of fruits and vegetables rich in vitamin C should be consumed daily. Examples include citrus fruits such as oranges and grapefruits, peppers, strawberries, kiwis and dark leafy vegetables such as spinach and kale. These foods supply vitamin C along with other plant compounds such as polyphenols and carotenoids.13
Use protein-rich plant sources
Amino acids such as glycine, proline and lysine are the building blocks of collagen. A sufficient supply of these amino acids is necessary for collagen synthesis. Vegetable protein sources such as pulses (lentils, chickpeas, black beans), nuts (almonds, walnuts) and seeds (chia seeds, hemp seeds) offer a broad spectrum of amino acids. By combining different plant proteins, a complete amino acid profile can be achieved.
Include healthy fats
Omega-3 fatty acids, in particular eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), occur in algae oil; flaxseed and walnuts supply the plant precursor ALA.
Plant sources of omega-3 fatty acids include flax seeds, chia seeds, walnuts and hemp seeds. Eating these foods regularly supplies plant-based omega-3 fatty acids.
Lifestyle factors
Sufficient sleep
High-quality sleep is very important for skin regeneration and collagen production. Lack of sleep is being studied in connection with skin ageing. One study examined the link between sleep quality and the skin readings of participants who were taking oral collagen.
It is recommended to aim for 7-9 hours of undisturbed sleep per night to support the body's natural repair mechanisms and promote skin health.
Stress management
Chronic stress increases the production of glucocorticoids such as cortisol, which can promote the breakdown of collagen and inhibit the synthesis of new collagen fibers. This can lead to a reduction in skin elasticity and the formation of wrinkles.15
Techniques such as meditation, yoga, breathing exercises and mindfulness training can help to reduce stress levels. Regular use of these methods can not only increase general well-being, but also have a positive effect on skin health.
Regular exercise
Physical activity promotes blood circulation, which improves the supply of nutrients and oxygen to the skin cells. Research has examined how strength training relates to collagen in the skin. Most of the skin's collagen sits in the dermis, the layer beneath the skin's surface; it gives the skin firmness and elasticity – the ability to spring back after being stretched.
It is recommended to incorporate a combination of cardio and strength training into your weekly schedule to support skin health and collagen production. Activities such as brisk walking, cycling, swimming and targeted muscle training can be helpful.
A varied vegetarian or vegan diet supplies the amino acids and micronutrients that the body draws on when it builds its own structural proteins.
Conclusion
Collagen is a structural protein of skin, tendons and joints, and the body assembles it from amino acids. Plant foods supply those amino acids alongside micronutrients such as vitamin C, zinc and copper. The vegetarian capsules with collagen from eggshell membrane and the Vegan Amino Acid Complex from Kollagen Institut are convenient ways to add to a diet without meat and fish. Add to that a healthy lifestyle, enough sleep and a good handle on stress.
Use the above tips and scientific findings as a guide to optimize your diet and lifestyle. In this way, a plant-based diet can supply the amino acids and micronutrients your body draws on.