When people think about building muscle and protecting their bones, protein shakes and gym workouts usually come to mind. But one often-overlooked nutrient plays a central role in mobility, strength, and healthy ageing: COLLAGEN.
Collagen is the most abundant protein in the human body. It forms the structure of your skin, tendons, cartilage, bones, and muscles. As we age, natural collagen production declines, leading to weaker joints, reduced bone density, and slower recovery after exercise. Supporting your body with collagen-rich foods can help preserve mobility, protect bones, and build resilient muscles.
Why Collagen Matters for Muscle and Bone Health
- Muscle Repair and Growth: Collagen provides glycine and proline, amino acids essential for repairing tissues after exercise. Combined with resistance training, collagen helps reduce muscle soreness and improves recovery.
- Joint Protection: Strong muscles mean little if joints are weak. Collagen supports cartilage, helping prevent wear and tear that often leads to stiffness and arthritis.
- Bone Density Support: About 30% of bone is collagen. Without it, bones become brittle—even if you’re getting enough calcium. Collagen acts like the “scaffolding” for minerals such as calcium and phosphorus to bind properly.
- Mobility and Flexibility: By strengthening ligaments and tendons, collagen improves movement and reduces injury risk.
Affordable Sources of Collagen
Many people associate collagen with expensive powders and supplements, but nature provides free or very cheap alternatives:
- Chicken feet – rich in natural collagen, gelatine, and minerals.
- Beef or lamb bones – ideal for bone broth.
- Fish skin and heads – often discarded but highly collagen-rich.
- Eggshell membrane – a natural layer that contains collagen and glucosamine.
Among these, chicken feet are the most accessible in many households and local markets.
Recipe: Simple Chicken Feet Collagen Broth
This broth is nutrient-dense, inexpensive, and can be taken as a warm drink or added to soups and stews.
Ingredients
- 8–10 chicken feet (cleaned and nails trimmed)
- 1 onion, chopped
- 2 cloves garlic
- 2 carrots (optional, for flavour)
- 1 tablespoon apple cider vinegar (helps extract collagen from bones)
- Salt and pepper to taste
- 2 litres water
Instructions
- Wash and blanch chicken feet in boiling water for 5 minutes to remove impurities.
- Place them in a large pot with all the ingredients.
- Bring to a boil, then reduce to a gentle simmer for 4–6 hours.
- Strain the broth, allow to cool, and store in glass jars.
The result is a golden, gelatinous broth full of collagen that solidifies slightly when cooled—a good sign of rich gelatin content.
Food to avoid to ensure maximum absorption and effectiveness.
To maximise absorption and effectiveness, avoid certain foods at the same time:
- Excess sugar – sugar binds to collagen and causes it to break down faster (a process called glycation).
- Highly processed foods – trans fats and preservatives can increase inflammation, reducing collagen’s benefits.
- Excess alcohol – weakens collagen formation and delays muscle recovery.
Instead, pair your collagen-rich meals with Vitamin C–rich foods (like oranges, tomatoes, bell peppers, or spinach), since Vitamin C is essential for collagen synthesis.
By nourishing your body with natural collagen sources like chicken feet broth, you are already building a strong foundation for healthy muscles, joints, and bones. To go a step further, consider booking a DXA body composition and bone density scan at InsureSPR Health. It’s the most accurate way to see how your muscles, fat, and bones are working together, helping you detect early changes, track your progress, and protect your mobility for the future. Investing in your nutrition and monitoring your body with DXA is a powerful combination for lasting strength and healthy ageing.
Final Thoughts
Collagen is more than a beauty supplement—it’s a foundational protein for strength, resilience, and long-term mobility. By regularly including natural collagen-rich foods like chicken feet broth in your diet, you can support your muscles, bones, and joints without spending on expensive supplements.
Strong muscles need strong bones and joints to carry them—and collagen is the glue that holds it all together.