Of course, you’ve heard of collagen. In recent years, collagen products have become more famous. Research predicts that collagen use in healthcare and skincare will be valued at $19.9 billion by 2030. These collagen supplements for the skin and body are becoming more popular in stores like your favourite beauty shop and shopping store. But did you know that you can also eat collagen to boost its level in the body? Our dedicated article contains all the research-based knowledge you need to have about collagen foods and their reliable sources.
But let’s first understand why collagen is important for the body.
Research Highlights
Why is Collagen So Important For the Body?
Collagen is one of the most abundant types of protein in the body. You can find it in your bones, muscles, blood, and skin. It also makes up about one-third of the protein content of the body. Collagen has a variety of functions in the body and is important to maintain its levels for optimal functioning of the body.
Is Taking Collagen Supplement Effective?
Even while our bodies manufacture collagen naturally, our capacity to do so decreases significantly with age. But fortunately we have ways to improve it by increasing our intake of collagen sources. In fact, a study from 2022 says that eating enough collagen can slow down the aging process and improve the health of your joints.
This highlights the need to boost our collagen storage. Increasing the amount of reducing levels of collagen in the body can be achieved in two ways. The first step in naturally synthesizing collagen is getting enough of certain nutrients and antioxidants, like vitamin C and zinc, in our diet. The second step is to make sure we get enough of certain amino acids, like proline and glycine, in our diet, which are necessary for collagen formation and maintenance.
Top Food Sources of Collagen 
Here are some of the best foods that are high in collagen and help your body make more collagen. They are divided into two parts: animal collagen foods and vegan collagen foods.
Animal Collagen Foods
Consuming foods derived from animals is a great way to get the natural collagen that your skin, joints, and connective tissues need to be healthy. These foods are abundant in amino acids that are the core for producing more collagen for the body.
1. Fatty Fish and Oysters
One of the best collagen food sources can be fish. Collagen is abundant in the bones, scales, and skin of fish, particularly edible fish such as sardines and salmon. According to studies, the anti-aging effects of fish collagen are comparable to those of meat collagen. It is also an easily absorbable collagen source than meat.
Fish collagen is not only good for providing you the best source of collagen with over 97% protein and has no fat, sugar, or carbs. Apart from omega-3 fatty acids, many fish also contain vitamin D which has its own role in supporting a healthy immune system, bones, and skin health.
Although oysters don’t contain a lot of collagen by themselves, they are a great source of zinc. Research shows that zinc plays an essential role in collagen synthesis and repair, which in turn promotes healthy skin and speedy wound healing.
2. Chicken
Chicken can be another great source of animal collagen, particularly if you consume it with the skin on. Studies in the lab and on animals have shown that collagen peptides from chicken skin may be able to fight cancer.
But chicken parts that keep their skin and bones, such wings, legs, and feet, are excellent sources of collagen type II.
There are many supplements made from chicken cartilage that have anti-aging and joint-comfort properties. A 2019 research published in Alternative Therapies in Health and Medicine found that when middle-aged women (39 to 59 years old) took oral collagen supplements manufactured from chicken cartilage. They noted that chicken collagen improved their skin suppleness, fine lines, wrinkles, and crow’s feet
To learn more about collagen supplements and how you can benefit from them, you can refer to our article here. But to get the best source of collagen, opt for organic or pasture-raised chicken wherever possible.
So, if you want to reap the best benefits of chicken as a collagen source, skip the skinless chicken breasts next time. The best is to get cuts that include the skin and bones like bone-in thighs, legs, or wings instead.
3. Bone Broth
Collagen is very abundant in animal bones. It is considered one of the best food sources for increasing collagen synthesis in our bodies. Bone broth is loaded with all the essential amino acids needed by the body, like glycine, proline, and hydroxyproline, as they make most of the collagen.
To make it, you need to stew bones in water with a little vinegar for at least an hour and up to a day. Boiling bones begin the disintegration process, which releases proteins, nutrients, and collagen into the water. Collagen in bones is broken down into gelatin during the long simmering process of connective tissues and bones in water. This makes the gelatin easier for the body to absorb. Bone broths derived from chicken, pork, or beef are the most collagen-rich and may be simply and cheaply prepared at home.
There are other potential benefits of drinking bone broth, such as,
- Improved skin and nail health
- Better skin firmness, fewer wrinkles and fine lines.
- Stronger bones
- It is good for digestive health as the gelatin in bone broth helps to restore the gut lining.
You may also find prepared bone broth in most supermarkets; just be sure you select a high-quality brand that uses just bones and tissues and has little or no added ingredients by reading the label. However, some recent research has found that the collagen content in commercially made bone broths is too low to show any difference in the body.
So, supplementing solely with bone broth to increase collagen in the body isn’t the best practice.
4. Eggs
Another good source of collagen is eggs. Most collagen eggs are found inside the thin layer between the egg and shell, which is not edible to humans. While the edible areas of eggs may not directly contain collagen, egg whites are considered to be the best source of glycine and proline, an amino acid that can help increase collagen production in the body.
Some additional benefits of choosing egg whites as a collagen source include the fact that they are low in calories and fat, making them perfect for weight maintenance. Not only this, eggs have a great amount of zinc and Sulphur that has its own benefits for skin integrity. Zinc has an essential role in collagen synthesis and repair, which in turn promotes healthy skin and speedy wound healing.
So, if you are looking to maintain your weight and avoid cholesterol, the best is to opt for egg whites and choose organic, pasture-raised eggs for the best nutrient consumption.
5. Beef & Organ Meats
Beef is a major source of Type I and Type III collagen, known as bovine collagen. Steak may be a fan favorite but tough cuts like pot roast, brisket, shanks, and chuck steak are where you’ll find the most collagen-rich beef.
On the other hand, a very less used source of collagen food is organ meats. The collagen content of organ meats is 1.5-3 times higher than that of muscle meat as it is rich in Type 1 of collagen.
While organ meats have gone out of favor in America and numerous Western countries, they were staples in ancient diets and are still regularly consumed in certain regions of the world. A common method to consume organ meats is by eating liver pate, which is made by cooking liver with onion, garlic, and herbs into a paste, and is used as a spread for crackers or toast.
If you are concerned about the collagen content getting reduced while we cook these meats, then there is nothing to worry about. Collagen actually turns into gelatin when it’s heated. Plus, the meat still contains the amino acids necessary for your body to create collagen.
6. Dairy
Like all other collagen foods, dairy products like milk, cheese, and yogurt do not increase the collagen in the body naturally. They contain amino acids like glycine and proline, which are necessary for the body to produce collagen.
These amino acids are essential for collagen production, which in turn helps keep skin supple, bones strong, and joints healthy. Dairy also contains additional nutrients that act together to promote healthy bones, such as vitamin D and calcium. Because of their high-fat content, they should be eaten in moderation, much like meat.
Incorporating these animal collagen-rich foods into your diet can significantly boost your body’s natural collagen production, contributing to healthier skin, stronger joints, and overall improved well-being.
| Animal Collagen Foods | Function |
|---|---|
| Fatty Fish and Oysters | Rich in collagen (bones, scales, skin) and zinc for collagen synthesis |
| Chicken | High in collagen, especially in skin and connective tissues |
| Bone Broth | Packed with collagen and amino acids (glycine, proline, hydroxyproline) |
| Eggs | Egg whites are rich in glycine and proline, aiding collagen production |
| Beef and Organ Meats | Rich in Type I and III collagen, particularly in tough cuts and organ meats |
| Dairy | Contains glycine and proline, essential for collagen production |
Vegan Collagen Foods
Collagen production may be supported by a variety of plant-based choices, which is great news for vegetarians and vegans. Although vegan sources do not naturally contain collagen, they do contain amino acids, vitamins, and minerals that the body uses to make collagen. Some of the best vegan collagen sources include the following:.
7. Berries
If you are looking for the best collagen-enhancing foods for the skin and body, berries can be a perfect choice. These berries, such as strawberries, blackberries, cranberries, or blueberries, are great for collagen synthesis but also a great source of increasing antioxidant content in the body.
All these berries contain a lot of antioxidants. Vitamin C aids in creating the framework of collagen, which in turn promotes its synthesis.
They can be consumed in a lot of different ways, like smoothies and smoothie bowls, breakfast, baked goods, yogurt parfaits, savory soups, homemade jams, and a lot more. So take these berries as your tasty buddies to support the best vegan collagen source for the body.
8. Citrus Fruits
Many citrus fruits like orange, lemon, and grapefruit, are not themselves very rich in collagen, but they can be a great source of vitamin C. This vitamin C is essential for the production of pro-collagen, which is the building block of collagen. Vitamin C also helps convert lysine into hydroxylysine and proline into hydroxyproline. Both of these are important for collagen synthesis.
Not only this but being an antioxidant, Vitamin C also protects skin cells from free radical damage.
9. Beans
Beans provide several amino acids necessary for collagen formation and are a great source of plant-based protein. Copper, another essential mineral for collagen formation, is abundant in several bean varieties.
Studies have shown that eating common beans can help keep collagen production going. It is because beans also contain the amino acid lysine that is needed to boost collagen production in the body. One cup of cooked beans usually contains 15–16 g of protein.
So add beans to your diet as a filling way to get plant-based protein, and they also help your body make and keep natural collagen.
10. Garlic
When you think about collagen-boosting foods, this might not be the first thing that comes to mind. But this tasty spice does not directly increase the collagen in the body, but research indicates that it contains a good amount of sulfur, which is one of the building blocks of collagen.
Remember, using garlic as your only source of collagen synthesis isn’t a good choice, as it might require a very large amount of garlic to reach the desired goal. The best is not to add extra garlic only to reach your collagen consumption target; doing so could lead to heartburn and indigestion.
11. Green Leafy Vegetables
If you want to improve your health and happiness as a whole, you should definitely eat more dark, leafy green vegetables. These vegetables like kale, spinach, collard greens and Swiss chard contain a large amount of vitamin C, which has its own role in promoting collagen synthesis in the body and fighting free radicals.
In addition to supporting collagen formation, the green hue of these vegetables is due to another crucial component called chlorophyll. It was found in research that chlorophyll boosted collagen formation, reduced wrinkles, and enhanced face suppleness in 45-year-old female participants in as little as 90 days.
Phytoceramides, a plant-based ceramide, serve as a vegan-friendly alternative to popular collagen supplements. Found in foods like spinach, they help restore the body’s natural lipids, maintaining the skin barrier, locking in moisture, plumping fine lines, and fading acne scars, all while keeping pollutants out.
12. Nuts and Seeds
Nuts seeds are a great addition to collagen-rich foods. Zinc and copper are two important minerals that can be found in most of the nuts and seeds. These two elements are very important for making collagen and elastin, which, like collagen, makes the skin strong and flexible.
These superfoods also have good fats in them, like omega-3 fatty acids, which help keep skin moist and healthy by supporting the collagen network. Nuts also contain many vitamins and minerals, such as vitamin E which help protect cells from damage and start the process of making collagen.
Almonds, walnuts, cashews, pistachios, and Brazil nuts are particularly beneficial for collagen synthesis. And to mention a few, pumpkin seeds, cashews, sunflower seeds, flax seeds and almonds are fantastic snacks to nibble on.
| Vegan Collagen Foods | Function |
|---|---|
| Berries | High in antioxidants and vitamin C, supporting collagen synthesis |
| Citrus Fruits | Provide vitamin C, crucial for collagen production |
| Beans | Rich in amino acids and copper, essential for collagen formation |
| Garlic | Contains sulfur, a building block of collagen |
| Green Leafy Vegetables | High in vitamin C and chlorophyll, supporting collagen production |
| Nuts and Seeds | Rich in zinc, copper, and healthy fats, essential for collagen synthesis |
| Phytoceramides (e.g., in spinach) | Restore natural lipids, maintain skin barrier, lock in moisture, plump fine lines, fade acne scars |
What is the Preferred Supplement or Collagen Food?
In addition to getting collagen from food, supplements can be a quick and easy way to increase your intake. But as to what is preferred as the best source of collagen synthesis as we age, it depends on the lifestyle, age, and dietary preferences of a person.
Collagen supplements, although seemingly convenient, can have their drawbacks. While they do contain “hydrolyzed collagen” (collagen that has been broken down for easier absorption), they do lack the amino acids, vitamin C, copper, and zinc that the body needs to optimize collagen synthesis and utilization. Without these essential ingredients, the body might not make full use of the collagen that the supplements provide, lowering their effectiveness.
Since supplements are not regulated by the Food and Drug Administration (FDA), people may worry about what’s in them, whether they are safe, or whether they are harmful.
Also, people should know that collagen products usually come from the skin and bones of animals like pigs and cows. Because of this, they are not good for people who are vegan, vegetarian, or follow certain faiths.
Bone soup is savory, and green leafy veggies are crunchy and bright. Each of these foods adds something different and tasty to the world of natural collagen boosts.
If the collagen in your food isn’t enough, take collagen supplements to get more.
Recommendation of Collagen Intake
Studies have shown that even a daily dose of as little as 2.5 grams can help restore your collagen restore in the body. A more thorough study showed that a daily dose of 2.5 to 15 grams of collagen is safe to include in your diet.
But if you want to boost your bone density, one study suggests that eating 5 grams more per day can help! To find the optimal dosage of collagen for you, it is best to see a medical expert before making any changes to your food or way of life.
Collagen is already present in our diets (in foods like bone broth), so adding a supplement to your daily routine is an easy way to ensure you’re getting enough of it. Whether you take a collagen supplement or increase the number of collagen foods in your diet, one thing to remember is that these changes won’t occur magically. In fact, they need patience, discipline, and a lot of time and effort because your body only converts a small percentage of the collagen you eat into collagen under your skin.
