In recent years, collagen It has gone from being a term almost exclusively found in physiology textbooks to becoming the buzzword on social media, in beauty clinics, and even in neighborhood butcher shops. From bone broths that promise to be a "lifesaver" to powdered supplements and viral workout routines, there are many messages claiming that simply taking more collagen is enough to stop wrinkles and joint pain.
However, when the scientific evidence is examined more closely, the picture is much more nuanced. Collagen from food does not reach the skin or joints intactAnd many of the claims made about it are more marketing than reality. That doesn't mean, however, that certain traditional dishes, combined with vitamin C, adequate rest, and exercise, can't support long-term health of bones, ligaments, and skin.
The bone broth boom: tradition, social media, and collagen
The old-fashioned bone broth that our grandmothers used to spend hours preparing has made a strong comeback. In cities like Murcia, Butchers report a notable increase in demand for marrow bones and pieces rich in connective tissue.What was once given away as scrap has become a coveted product that is even reserved in advance.
Calf shank and knee bones, especially prized for their bone marrow and ligament remnantsBones are now fetching several euros per kilo, with prices ranging from around 4,50 to 9 euros depending on origin and availability. The phenomenon has become so widespread that some shops have opted for rationing: they prioritize regular customers over the influx of new buyers who are only looking for bones for their "restorative" broths.
This resurgence is no coincidence. Wellness influencers and food content creators have positioned the bone broth as a supposed collagen elixirIdeal for maintaining agile joints, elastic skin, and a "bombproof" gut. Versions adapted to current tastes incorporate nods to Asian ramen, or are chilled to form a homemade jelly that many visually identify with collagen.
At the same time, some practitioners with more naturalistic approaches recommend these broths as a source of “natural” collagen. The idea of serving collagen on the plate fits very well with society's fear of aging, but Human physiology is somewhat less romantic than the story circulating on social media.
What happens to collagen when we eat it?
From a biochemical point of view, collagen is just another protein. When ingested, the digestive system breaks it down into amino acids and small peptides.which the body then reuses according to its needs. It doesn't travel "whole" to the face nor does it stick directly to the knees.
Certain studies have observed that some of these specific peptides can reach the bloodstream and stimulate fibroblasts (the cells that produce collagen) or modulate joint pain. However, the available reviews speak, at most, of modest effects on skin elasticity or certain joint discomforts, and almost always after several months of taking hydrolyzed collagen in controlled doses (around 2,5-10 g per day).
The European Food Safety Authority (EFSA) has assessed requests to authorize health claims relating to hydrolyzed collagen, but has not found a sufficiently strong cause-and-effect relationship to support most commercial messages about joints or skin. And those trials, already limited in themselves, cannot simply be applied to homemade broth.
In bone broth, the concentration of protein, collagen, and amino acids varies greatly depending on type of bone, cooking time, water ratio, presence of fat and recipeVery different broths have been analyzed, with disparate results, which makes it difficult to guarantee a "therapeutic dose" comparable to that used in supplement studies.
Bone broth: what it really offers beyond the myth
Although the idea of "replenishing collagen" may seem simplistic, these broths can indeed have significant nutritional value. Preparations like soups, ramen, or stews based on bones and connective tissue provide... amino acids that are scarce in other protein sources, such as glycine, proline, or glutamine, involved in the collagen synthesis and in multiple metabolic processes.
Furthermore, the broth itself concentrates minerals in bioavailable form (calcium, phosphorus, magnesium in small amounts, among others), certain fats, bone marrow compounds, and gelatin. The latter is especially satiating, so a good bowl of thick broth can help control appetite as part of a weight-loss diet that doesn't rely on ultra-processed foods.
It's important to adjust expectations: Nobody is going to erase wrinkles with a spoonful of food.However, it can be integrated into a healthy eating pattern, especially if prepared with quality ingredients and accompanied by vegetables, legumes, or whole grains. In that context, it's a culinary resource that adds value, without being a magic shortcut to eternal youth.
The traditional practice of skimming the fat from the broth after refrigeration, removing the solid layer of fat that forms on the surface, allows you to obtain a A dish rich in collagen and amino acids but moderate in fatThis makes it more interesting for people looking to manage their blood lipid levels without giving up these types of preparations.
From the pot to the countertop: homemade recipes and tricks to extract more collagen
The popularity of collagen has also spurred new ways of preparing these broths in Spanish kitchens. Professional and amateur cooks agree on several key steps for maximize collagen extraction and flavor from bones, both in traditional versions and in more modern formats.
A common trick is to pre-roast the bones in the oven. Roasting them at a high temperature for a good while intensifies the flavor and releases juices that are then added to the pot. Some cooks insist that The longer the bones are roasted, the more collagen and aromatic nuances they contribute to the broth.always making sure they don't burn.
As for cooking, there are two main methods: a pressure cooker or traditional slow cooking. The pressure cooker allows to concentrate into a couple of hours what previously required half a dayAlways filling with water without exceeding the limit and letting the pressure do its work. In contrast, those who opt for the conventional saucepan usually maintain a very gentle boil for several hours, with the lid slightly ajar so that the liquid reduces and the broth thickens.
A common mistake is to keep refilling the water as it evaporates. Home experts recommend avoiding this if you're aiming for that result. slightly gelatinous when cooledAdding more water dilutes the collagen concentration and reduces the rich texture many associate with a "strong" broth. It's best to start with just the right amount and accept that some will be lost through evaporation.
Once the cooking time is over, the broth is carefully strained, removing bones, vegetables, and meat scraps. Many households opt for a double straining with a fine sieve and a clean cloth to obtain a clearer liquid, without floating impuritiesAfter that, it is usual to refrigerate it for a few hours or overnight to easily lift the solidified grease from the surface.
Foods rich in collagen and joints: from the stew pot to the little hands
Interest in collagen isn't limited to bone broth. Offal dishes like Lamb or pig's trotters, highly prized in traditional Spanish cuisineThey have also been revalued by focusing on their connective tissue content.
These preparations contain a high concentration of collagen which, when cooked for a long time, transforms into gelatin rich in glycine and prolineThese are amino acids associated with the maintenance of cartilage, tendons, and ligaments, as well as with functions related to joint health. They also provide minerals such as calcium, phosphorus, and magnesium, which are linked to the skeletal system.
It is worth remembering, however, that this type of dish is usually high in fat and caloriesTherefore, it is advisable to consume them in moderation and as part of a balanced diet, especially for people with high cholesterol, cardiovascular problems, or high uric acid levels. Offal can be an interesting piece of the puzzle, but it shouldn't become the basis of your daily menu.
At the same time, many middle-aged people are incorporating into their routine oral collagen supplementsThese products are often influenced by testimonials from celebrities or social media users who link them to improved mobility or more radiant skin. The general recommendation from specialists is to individualize the approach and, when in doubt, always consult with healthcare professionals, especially if taking other medications or suffering from chronic conditions.
Vitamin C, lifestyle, and how to protect your own collagen
Beyond how much collagen you ingest, the key lies in how each person takes care of what their own body is capable of producing. From the age of 40, The cells that produce collagen naturally reduce their activityThis results in a thinner dermis, more vulnerable joints, and progressive loss of bone density.
In this context, the Vitamin C It takes on a leading role. This micronutrient, abundant in citrus fruits, kiwis, peppers, and leafy green vegetables, participates directly in the collagen synthesis and maintenanceIt also acts as an antioxidant, neutralizing free radicals that promote oxidative stress and tissue damage.
Adequate vitamin C intake contributes not only to healthy skin, but also to... joints, cartilage and blood vesselsIts presence promotes tissue repair after daily exertion and helps maintain the integrity of ligaments and tendons. It also improves the absorption of dietary iron and contributes to the maintenance of healthy teeth and gums.
At the same time, aspects such as a restful sleep and the regular exercise They exert an indirect effect on collagen. During the night, the body releases hormones such as melatonin, with antioxidant and anti-inflammatory functions, which allow connective tissue to recover. Meanwhile, physical activity—ideally combining strength training and gentle aerobic exercise—stimulates bone and muscle renewal, fostering a metabolic environment conducive to maintaining structural proteins in good condition.
In practice, this means that There is no single food or supplement that can compensate for a poor quality lifestyleA bowl of broth or some collagen powder can be incorporated into your routine, but prioritizing fruits and vegetables rich in vitamin C, getting enough sleep, and moving daily has a much greater impact on the health of your skin and musculoskeletal system.
Collagen and cosmetics: between illusion and evidence
While the culinary world celebrates collagen from within, the cosmetics industry promotes it from without. Creams, serums, and masks boast of containing this protein, sometimes associated with terms like "filler," "lifting effect," or "intensive anti-aging." However, The actual effectiveness of these products is limited. when analyzed from an independent scientific perspective.
Researchers in medicine and public health emphasize that Collagen is not generated on the surface of the skinThe creams don't act on the surface, but rather on deeper layers. The large molecules of this protein have difficulty penetrating an intact skin barrier, so their direct effect is questionable. However, some formulas can provide moisturizing or antioxidant ingredients that temporarily improve the skin's appearance.
In the case of oral supplements, skepticism is similar. Some studies suggest moderate benefits in skin elasticity or joint comfort, but The studies with the best results are usually funded by the industry itself.While independent research has found more modest or no effects, it cannot yet be definitively stated that taking collagen powder prevents skin aging.
This doesn't mean that every product containing collagen is useless, but rather that expectations need to be adjusted and consumers need to be more discerning. In many cases, The perceived improvement may be due to accompanying components (vitamin C, hyaluronic acid, specific peptides, moisturizers) or parallel changes in lifestyle habits, rather than collagen as the main molecule.
Habits that damage skin collagen: the case of makeup remover wipes
While efforts to increase collagen through diet and cosmetics are multiplying, some everyday actions are putting it at risk without us even realizing it. One of them is... daily use of makeup remover wipesstill very present in many nighttime routines due to their convenience.
Dermatologists and cosmetic doctors describe collagen as a protein especially sensitive to chronic inflammation and mechanical stressThe repeated friction of wipes on the face, night after night, generates micro-abrasions in the outermost layer of skin and the skin barrier. This aggression causes microinflammation, dehydration, and a less favorable environment for cell regeneration.
In the long term, these small, accumulated aggressions can translate into premature aging, loss of firmness and the appearance of fine wrinklesThis is especially true in delicate areas such as around the eyes or the neck. These areas have thinner skin, fewer sebaceous glands, and are highly exposed to movement, making mechanical damage more visible.
The problem isn't just friction. Many wipes contain ingredients such as alcohols, strong perfumes, harsh surfactants or irritating preservativesThese methods can alter the skin's pH and further dry out mature or sensitive skin. Furthermore, since this type of cleansing often doesn't completely remove makeup, people tend to scrub more vigorously, amplifying the damage.
Alternatively, the specialists recommend double gentle cleansingFirst, apply an oil or balm that dissolves makeup and sunscreen without stripping the skin, followed by a pH-balanced cleanser, rinsed off with lukewarm water without rubbing. This approach helps preserve the skin's natural collagen and barrier function, while keeping it clean and ready for subsequent treatments.
Between broths making a comeback, supplements promising miracles, and beauty routines under scrutiny, collagen has become a central topic in many health and beauty conversations in Spain and Europe. Available research suggests that There is no single magic formula.Neither broth, powder, nor cream will stop the aging process on its own. It does seem reasonable, however, to opt for a sensible combination of good nutrition (including dishes rich in amino acids and vitamin C), adequate rest, regular exercise, and skin-friendly cosmetic treatments. Within this framework, collagen—both the collagen we eat and, above all, the collagen our bodies produce—can play its role more effectively, without exaggerated promises or impossible shortcuts.
