The 14 Foods That Naturally Boost Your Collagen

What Is Collagen & Why Is It Important?

Collagen is the most abundant protein in your body, acting as the framework that holds everything together. Think of it as the scaffolding for your skin, bones, muscles, tendons, and ligaments, all the parts that keep you moving.

As you age or spend more time in the sun, your body naturally slows down collagen production, affecting your joints and skin.

While your body makes collagen on its own, it can use a little boost. Support your collagen levels with foods rich in this protein, like bone broth, salmon, or roast chicken.

These choices help keep your skin supple and your ligaments strong, ensuring your body's scaffolding stays resilient.

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Why Stick With Food For Your Collagen Fix?

If you’re deciding between collagen supplements or bone broth, it’s better to stick with what’s already on your plate. Foods like chicken skin, fish, or homemade broth provide collagen your body can use right away.

Although collagen supplements can be an effective collagen source, over-the-counter supplements aren’t FDA-regulated, so quality can vary.

By choosing dietary sources, you know exactly what you’re eating and get extra nutrients, too. Since it’s unclear if supplements work better than food-based collagen, whole foods are often the safer (and tastier) choice.

Foods That Boost Your Body's Natural Collagen Production

Here are some of the best foods that increase collagen:

Bone broth is one of the best collagen sources. It is made by simmering animal bones and connective tissues, releasing collagen into the broth. Drinking bone broth regularly can provide your body with a good amount of collagen.

Registered dietitian Carrie Gabriel, MS, RDN added,

“Foods like bone broth contain a bioavailable form of collagen your body can use right away, making it arguably superior to supplements.”

Chicken is another excellent natural source of collagen. The white meat, skin, and bones contain collagen, making it a perfect addition to your diet.

Fish and shellfish have bones and ligaments made of collagen. Consuming fish skin and bone broth made from fish bones can be one of the best ways to get collagen into your diet.

Egg whites contain a high amount of proline, an amino acid necessary for collagen production. Including egg whites in your meals can help boost your collagen intake.

While citrus fruits do not contain collagen, they are foods rich in Vitamin C, which is crucial for collagen synthesis. Eating oranges, lemons, and grapefruits can help your body produce collagen more effectively.

Healthy Berries such as strawberries, blueberries, and raspberries, are high in antioxidants and Vitamin C. These nutrients help protect the skin and support collagen production.

Garlic contains sulfur, which helps prevent the breakdown of collagen. Adding garlic to your dishes can support your body's natural collagen levels

Leafy greens like spinach, kale, and Swiss chard are packed with nutrients that support collagen production. They contain chlorophyll, which has been shown to increase the precursor to collagen in the skin.

READ MORE: Single vs. Multi-Collagen: Which is Best for Youthful Skin?

Nuts and seeds, such as almonds and flaxseeds, provide essential nutrients like omega-3 fatty acids, which help protect and support collagen in the body.

Beans are high in protein and contain amino acids necessary for collagen synthesis. They also provide other nutrients that support healthy skin and joints.

The best beef for collagen is the tough, cheap cuts: chuck, brisket, shank, and oxtail. These are full of connective tissue, which is collagen. Cook them low and slow, and the collagen melts into the sauce. That sticky feel on your lips is the collagen. You get up to 2.5 grams per serving.

Pork skin is one of the highest collagen foods by weight. One ounce of pork rinds gives about 2 grams. It is also high in fat and salt, so keep it as a treat rather than a daily food.

Sardines are one of the best collagen foods you can buy. You eat the whole fish, skin and bones, so you get about 5 grams per tin. They are cheap, need no cooking, and give you omega-3 and calcium too.

Gelatin is just collagen that has been cooked and dried. One tablespoon gives about 6 grams, which makes it the strongest food source there is. Stir it into soups or use it to set a dessert.

Collagen: Food vs. Supplements

Not all collagen sources are equal, especially when it comes to bioavailability, meaning how well your body absorbs and uses it. Collagen in whole foods, like homemade bone broth, is often in a form your body can easily recognize and use.

Therefore, food-based collagen may be more effective for your skin, joints, and health.

Scientific evidence proving that food-based collagen is better than supplements is still limited. While it sounds promising, more research is needed.

Also, dietary supplements don’t face the same level of regulation as food. If safety is a priority, sticking to real, collagen-rich foods might be the safer choice for now.

READ MORE: Are Collagen Supplements Safe?

About Collagen Supplements

When its challenging to get enough collagen from food alone. Using the collagen supplement can be beneficial.

Collagen supplements are available in various forms, including powders, capsules, and liquids. They are made from different sources, such as bovine (cow), marine (fish), and chicken.

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How Much Collagen Is in Food?

Gelatin has the most, with about 6 grams in one tablespoon. A tin of sardines gives about 5 grams. A cup of bone broth gives about 4 grams. An ounce of pork rinds gives about 2 grams. Slow-cooked beef gives up to 2.5 grams per serving. Chicken skin and salmon skin give less than 1 gram.

Now, the part that surprises people. Oranges, berries, peppers, spinach, and eggs give you zero collagen. None at all.

What they give you is vitamin C. Guava has about 377 mg per cup. Red peppers have about 152 mg. Broccoli has about 101 mg. An orange has about 70 mg.

So there are really two kinds of food here:

• Foods with collagen in them. These all come from animals — bones, skin, and cartilage.
• Foods that help you make collagen. These are mostly plants. Your body cannot build collagen without vitamin C, and this is where you get it.

Do Fruits and Vegetables Have Collagen?

No fruit or vegetable has collagen in it. Collagen only comes from animals. Plants do not make it.

So why are they on every list?

Because they do something else that matters. They give you vitamin C, and your body cannot make collagen without it. No vitamin C, no new collagen.

Best fruits for collagen: guava, kiwi, oranges, strawberries, papaya, and pineapple.

Best vegetables: red peppers, broccoli, kale, spinach and tomatoes.

The trick is to eat them together with a collagen food. Bone broth with lemon. Beef with roasted peppers. Sardines with a tomato salad.

Collagen Types 1, 2 and 3: Which Foods Give You Which

Your page explains the three types later on. Here is where you actually find them in food.

Type 1 is in your skin, bones, hair, and nails. It is about 90% of the collagen in your body. Get it from fish skin, sardines, beef, pork skin, and gelatin.

Type 2 is in cartilage, so this is the joint one. Get it from chicken — the cartilage, the feet, and chicken bone broth.

Type 3 sits next to Type 1 in your skin and blood vessels. Get it from beef, pork skin, and beef bone broth.

How to Choose the Best Collagen Supplement

When looking for the best collagen supplement, consider the following factors:

Collagen supplements can come from various sources, including bovine, marine, and chicken. Choose the one that suits your dietary preferences and needs.

There are different types of collagen, such as Type I, Type II, and Type III. Type I collagen is best for skin, hair, and nails, while Type II is beneficial for joint health. Type III collagen supports skin, muscles, and blood vessels.

Some collagen supplements contain added vitamins and minerals, such as Vitamin C, which aids in collagen production. Look for supplements with beneficial additional ingredients.

Opt for supplements from reputable brands that have good reviews and transparent ingredient lists.

In this video, Risa Pulido shares her experience with WOWMD Collagen Complex and how it helps improve joint health, skin quality, and overall vitality.

Tips for Boosting Collagen Naturally

• Eat a Balanced Diet: Include a variety of foods rich in collagen and vitamin C for collagen synthesis in your body.
• Stay Hydrated: Drinking plenty of water helps maintain your skin's moisture and elasticity, which is crucial for collagen health.
• Avoid Excess Sugar: Excessive sugar can damage collagen and lead to premature aging. Limit your sugar intake to protect your collagen levels.
• Use Sunscreen: Protecting your skin from UV rays helps prevent collagen breakdown. Always wear sunscreen when you're outdoors.
• Exercise Regularly: Regular exercise promotes healthy circulation, which supports collagen production and skin health.
• Avoid Smoking: Smoking can damage collagen and lead to premature aging. Quitting smoking can help maintain your collagen levels.
• Get Enough Sleep: Quality sleep is essential for overall health and helps the body repair and produce collagen.
• Limit Alcohol Consumption: Excessive alcohol can dehydrate the skin and reduce collagen production. Limiting alcohol intake can support your collagen levels.

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