Foods With Collagen: What You Should Know
How can collagen-rich foods benefit your body?
Here’s what research reveals about the best foods that can support collagen levels in your diet.
What happens when collagen declines?
As we age, the body’s natural collagen production drops significantly. This results in reduced skin elasticity and a thinner epidermis, which can lead to wrinkles, sagging, and fragile-looking skin. Lower collagen levels may also slow hair growth, contributing to thinning hair.
Beyond skin and hair, reduced collagen can make tendons and ligaments less flexible, muscles weaker, and joints more painful. It’s also linked to osteoarthritis and digestive issues.
Why add more collagen to your diet?
Since collagen decreases with age, including more protein-rich foods along with vitamin C can support your body’s natural collagen synthesis. Maintaining healthy levels of collagen helps preserve muscle, protect cartilage in your joints, and improve skin elasticity.
In addition to promoting smoother skin and greater muscle mass, collagen may ease osteoarthritis-related joint pain and support bone strength.
Top Foods That Boost Collagen
Fish
High-protein foods are the most effective at supporting collagen, and fish is one of the best—especially when eaten with the skin. Marine collagen from fish is particularly bioavailable, meaning the body absorbs it more easily than other sources.
Eggs
Egg whites are packed with proline, an amino acid vital for collagen formation, even though eggs don’t contain connective tissue like meat or fish.
Oysters
While not naturally high in collagen, oysters are rich in zinc—just a few can surpass your daily requirement. Zinc is key for collagen production and skin repair.
Beans
For plant-based eaters, beans provide both protein and amino acids necessary for collagen production, helping your body maintain healthy levels.
Citrus Fruits
Vitamin C is crucial for making pro-collagen, the precursor to collagen. Citrus fruits are excellent sources, helping the body boost its own collagen naturally.
Bell Peppers
Even richer in vitamin C than oranges, all bell peppers—red, yellow, green, or orange—support collagen synthesis.
Potatoes
Both regular and sweet potatoes contain vitamin C, with sweet potatoes also offering beta-carotene, which converts to vitamin A and signals the body to produce collagen. Research even suggests potato peel extract can stimulate collagen production.
Bone Broth
Made by simmering animal bones and connective tissue, bone broth releases collagen that turns into easily absorbed gelatin. However, studies show it may not always be a consistent source.
Dairy
Milk, yogurt, and cheese don’t contain collagen, but they provide proline and glycine—two essential amino acids your body uses to produce it.
Garlic
Rich in sulfur, garlic supports collagen synthesis, though significant amounts would be needed to make a real impact. Too much, however, can cause digestive discomfort.
Cashews
Packed with zinc and copper, cashews support collagen and elastin formation, both of which help maintain skin firmness and flexibility.
Skin-On Chicken
Collagen supplements derived from chicken cartilage have been shown to improve fine lines, wrinkles, and skin elasticity. Eating skin-on chicken provides a food-first approach to similar benefits.
Berries
Strawberries, raspberries, blueberries, and blackberries all deliver vitamin C, necessary for collagen synthesis. A single cup of strawberries gives nearly your entire daily vitamin C needs.
Broccoli
Another vitamin C powerhouse, broccoli offers almost 100% of the daily value in a cup, supporting collagen formation. You don’t need to eat it alongside collagen-rich foods—just including both in your daily diet is enough.
How much collagen do you need daily?
The ideal intake varies by age and absorption rates, but research suggests anywhere from 2.5 to 15 grams per day. A balanced diet with protein, fruits, and vegetables usually provides sufficient building blocks. For supplements, follow the manufacturer’s dosing instructions, as formulations differ.
Food vs. Supplements: Which is better?
As aging reduces both collagen and nutrient absorption, supplements may sometimes be better tolerated. Some studies show that collagen supplements or collagen-rich diets improve skin hydration, elasticity, and reduce wrinkles in older adults.
Remember: dietary supplements are not medicines. They are not intended to treat or cure diseases. Always consult a healthcare provider before giving supplements to children or if you are pregnant or breastfeeding.