Best Collagen-Rich Foods and Collagen-Boosting Foods

Collagen has been well-studied for its medicinal properties, particularly in recent years, and it’s an important compound that many of us don’t get enough of. Although supplementation is widely available, including a few servings of collagen-rich foods or collagen-boosting foods in your diet can help optimize collagen levels to minimize joint pain and keep your skin soft and smooth.

At this point, you may wonder: How can I get collagen naturally, and what foods have collagen?

Let’s take a closer look at a few of the best collagen-rich foods for joints, hair growth and skin health … plus how you can add them to your diet.

Why you need collagen

Collagen is an important protein found in abundance throughout the body. Often considered the glue that holds the body together, collagen is responsible for supplying suppleness to the skin, slowing certain signs of aging and keeping your joints moving smoothly.

As you get older, however, collagen production starts to screech to a halt, giving way to symptoms like joint pain, wrinkles and decreased cartilage. There are a variety of other different factors that can interfere with collagen synthesis as well, such as smoking, sun exposure and a poor diet.

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Fortunately, there are plenty of methods that can help boost collagen levels. Using a collagen supplement is perhaps the most easy and effective way to kick up collagen levels, but consuming a variety of foods that contain collagen is another option to increase levels as well.

Some research has suggested that using a collagen supplement or increasing your intake of dietary sources of collagen could help:

• Promote gut health
• Reduce joint pain
• Decrease hair loss
• Improve skin elasticity
• Boost muscle mass
• Prevent bone loss
• Enhance heart health

Collagen-rich foods and collagen-building foods

Wondering how to naturally boost collagen levels in your body? Adding a few foods high in collagen and elastin (a type of protein found in connective tissue) to your diet can help increase collagen quickly and easily.

In addition to eating a good variety of foods with collagen, you can also boost collagen production by incorporating a few collagen-producing foods in your diet.

​Incorporating a variety of collagen-rich foods and collagen-boosting foods into your diet can significantly enhance your body’s collagen production, leading to improved skin elasticity, joint health and overall well-being.

What foods restore collagen? What foods help produce collagen?

Here are a few of the best collagen-rich foods and top collagen-boosting foods that you can add to your diet:

1. Bone broth

Made by simmering the bones, tendons, ligaments and skin over a period of several days, bone broth is a great source of collagen, along with several important amino acids. Bone broth is also available in powder, bar or even capsule form for an easy collagen food supplement to add to your routine.

2. Spirulina

This type of algae is a great plant-based source of amino acids like glycine, which is a key component of collagen. Spirulina can be found in dried form at most health food stores and makes a great addition to green smoothies, desserts or juices.

3. Cod fish

Like most other types of white fish, cod fish is jam-packed with amino acids, such as glycine and proline. It’s also high in essential nutrients, such as selenium, vitamin B6 and phosphorus.

Plus, as you probably guessed, it provides plenty of fish collagen.

However, be sure to opt for Alaskan cod over Atlantic cod, which is a species that is overfished and considered less sustainable.

4. Eggs

Eggs and egg whites, in particular, are some of the top collagen foods thanks to their content of the amino acids that make up collagen, including glycine and proline. Using the whole egg instead of just the egg whites can also supply a steady stream of healthy fats and high-quality protein.

5. Gelatin

Gelatin is a type of protein derived from collagen, which is why it’s considered one of the top collagen-rich foods available. It can be used in cooking and mixed into soups, stews or broths to bump up the nutritional value of your meal.

Gelatin supplements are also widely available in sheet, granule or powder form.

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6. Leafy green vegetables

Loaded with vitamin C, leafy green vegetables like spinach, kale and arugula are some of the top foods that promote collagen synthesis in the body. Not only does vitamin C act as an antioxidant to protect against free radical damage, but it is also required for the production of type I collagen, which is the most abundant form of collagen in the body.

7. Pumpkin seeds

Pumpkin seeds are incredibly nutrient-dense, securing them a slot as one of the best collagen-boosting foods. Pumpkin seeds also offer a hearty dose of zinc in a single serving, which is an important mineral that is integral to collagen synthesis, along with immune function, wound healing and cell growth.

8. Strawberries

Besides being a stellar source of vitamin C, strawberries are considered among the top collagen-building foods because they contain ellagic acid, a type of antioxidant that has been shown to protect against the degradation of collagen.

9. Citrus fruits

Citrus fruits, such as lemon, limes, oranges and grapefruit, are highly nutritious. These fruits are especially high in vitamin C, an important water-soluble vitamin that plays a central role in collagen production.

Plus, they’re high in antioxidants, fiber and other micronutrients that help support overall health.

10. Garlic

Garlic is one of  the top herbs rich in collagen-boosting compounds, such as sulfur, which is thought to ramp up collagen synthesis in the body. Not only that, but garlic also makes a nutritious and delicious addition to nearly any dish, from soups and sauces to salad dressing and beyond.

11. Fermented foods

Fermented foods can improve gut health thanks to their beneficial probiotic bacteria, which is indirectly linked to better skin health and may support collagen synthesis.

Foods like sauerkraut, kimchi, yogurt, apple cider vinegar and kefir support digestion, which in turn enhances nutrient absorption, including those needed for collagen production, like vitamin C, zinc and amino acids.

12. Herbs and spices

Certain herbs and spices, such as those rich in antioxidants, can protect against collagen degradation and support skin health. Cinnamon and ginger, for example, contain antioxidants and sulfur compounds that prevent collagen breakdown and stimulate the body’s natural production processes. ​

Onions, leeks, chives and shallots also can boost flavonoid and organic sulfur compound intake. Turmeric, ginger, clove, cinnamon, rosemary, parsley, thyme and oregano are also good options.

13. Chicken

As you might suspect, chicken is an excellent source of chicken collagen.

This popular poultry is abundant in connective tissues and cartilage, making it a direct source of collagen, particularly type II collagen. Type II collagen supports joint, ligament and cartilage health.

Chicken skin especially offers high collagen content, which makes free-range chicken with the skin on one of the best collagen-rich foods around.

14. Berries

Strawberries aren’t the only type of berry that supports collagen levels. Other berries, like blueberries, blackberries, raspberries, elderberries, cranberries, acai berries and goji berries, also work as collagen-boosting foods.

Berries are high in vitamin C and antioxidants, which protect against collagen breakdown and support skin health. ​They’re also packed with ellagic acid, which fights oxidative stress and helps stabilize collagen fibers in the skin.

15. Tropical fruits

Tropical fruits like mango, kiwi, papaya and pineapple are rich in vitamin C, which is essential for collagen synthesis. They also provide enzymes (like bromelain and papain) that support collagen formation and renewal.

• 16. Beans: Beans provide amino acids necessary for collagen production and are rich in copper, which supports collagen synthesis. High in protein as well, beans promote collagen synthesis while supporting the repair and maintenance of skin and connective tissue.
• 17. Cashews: Cashews are high in zinc and copper, both of which are crucial co-factors for collagen production and stability.
• 18. Tomatoes: Tomatoes, especially sun-dried varieties, are high in vitamin C and lycopene, supporting collagen production and skin health. Lycopene is an antioxidant that helps prevent collagen breakdown caused by UV rays and environmental stress.
• 19. Bell peppers: Bell peppers are loaded with vitamin C and capsaicin, which combat signs of aging and support collagen production. They promote collagen production while offering anti-inflammatory benefits that protect skin structure.
• 20. Sardines: These small fish are rich in type I collagen, the most prevalent collagen type in the human body, essential for skin, bone and tendon health. ​They contain bones and skin, both of which are natural collagen sources. Sardines also supply omega-3s that reduce inflammation and help protect collagen stores in the skin.
• 21. Organ meats: Organ meats are packed with nutrients and proteins, including collagen, contributing to skin elasticity and joint function. ​Liver, kidney and heart are loaded with glycine and proline, for instance, two amino acids essential for collagen formation. They’re also rich in nutrients like vitamin A and copper that stimulate collagen synthesis.
• 22. Broccoli: Broccoli is rich in vitamin C, which is essential for collagen synthesis and skin health. Also high in sulforaphane, broccoli boosts collagen synthesis and helps combat free radicals that degrade collagen.
• 23. Aloe vera: Aloe vera supplementation has been shown to increase collagen production, reducing wrinkles. Ingesting aloe also has been shown to increase hyaluronic acid and collagen production in the skin, improving elasticity and hydration.
• 24. Salmon: Salmon is renowned for its high omega-3 fatty acid content, which supports collagen production and skin health. Beyond its healthy fats, salmon also holds astaxanthin, a potent antioxidant that protects skin from collagen breakdown due to UV exposure, helping maintain elasticity and firmness.
• 25. Beef: Grass-fed beef, especially cuts rich in connective tissue like brisket or shank, provides type I and III collagen, vital for skin firmness and elasticity. As one of the top collagen-rich foods, beef supports skin, tendons and bones. It also supplies zinc and amino acids vital for collagen production, providing a great source of bovine collagen.
• 26. Dairy: Dairy products contain proteins and amino acids that support collagen synthesis, contributing to skin and bone health. For instance, these collagen-rich foods are rich in lysine, an amino acid essential for collagen cross-linking and strength. Fermented dairy also supports gut health, indirectly benefiting collagen absorption and metabolism.
• 27. Oysters: Oysters are rich in zinc, a mineral crucial for collagen production and skin repair. ​One of the highest natural sources of zinc, oysters play a key role in activating the enzymes needed for collagen formation and wound healing.
• 28. Flaxseeds: Flaxseeds are high in omega-3 fatty acids, which can help maintain skin health and may support collagen production. More specifically, they possess alpha-linolenic acid (ALA), a plant-based omega-3 that supports skin hydration and preserves collagen by lowering inflammation.
• 29. Mackerel: Mackerel, like other fatty fish, provides omega-3 fatty acids that support skin health and may enhance collagen production. This fatty fish helps reduce collagen degradation from inflammation. It’s also rich in selenium, supporting overall skin health.
• 30. Chia seeds: Like flaxseeds, chia seeds provide ALA and antioxidants that help reduce damage to existing collagen and support healthy skin regeneration. Their omega-3 fatty acids and antioxidants support skin health and potentially aid collagen synthesis.

Incorporating these foods into your diet can naturally boost your body’s collagen production, leading to healthier skin, joints and overall wellness.​

Sample plan to boost collagen

Ready to include a few foods high in collagen and collagen-boosting foods in your daily routine? Here is a three-day sample day meal plan loaded with collagen-rich foods to help get you going:

Day 1

• Breakfast: Smoothie with spirulina, gelatin, berries and almond milk
• Lunch: Thai coconut chicken soup
• Dinner: Lemon baked Alaskan cod with roasted broccoli and brown rice
• Snacks: Roasted pumpkin seeds and hard-boiled eggs

Day 2

• Breakfast: Greek yogurt with sliced strawberries and chia seeds
• Lunch: Spinach and strawberry salad with grilled chicken
• Dinner: Zucchini noodles with pumpkin seed pesto and turkey side salad
• Snacks: Protein peanut butter fudge and sliced oranges

Day 3

• Breakfast: Veggie omelet
• Lunch: Herb and citrus roasted chicken with Brussels sprouts and quinoa
• Dinner: Slow cooker chili with grass-fed beef, bone broth and veggies
• Snacks: Lemon garlic kale chips and fruit salad

Frequently asked questions

What foods are rich in collagen?

Some foods that are rich in collagen or help boost collagen production include:

• Bone broth
• Chicken skin and meat
• Fish skin and meat
• Egg whites
• Gelatin

Are there negative effects of eating collagen-rich foods?

Generally, collagen-rich foods are safe for most people, but potential downsides include:

• High sodium (especially in store-bought bone broth)
• Heavy metals (poorly sourced bone broth might contain lead or other contaminants)
• Allergies or sensitivities (rare, but possible, especially with fish or gelatin)
• Digestive issues (for some, collagen supplements can cause bloating or a feeling of fullness)

Does vitamin C increase collagen production?

Yes, vitamin C is essential for collagen synthesis. It helps convert proline into hydroxyproline, a key step in stabilizing collagen structure. Without enough vitamin C, collagen production is impaired.

What increases collagen the most?

The biggest collagen boosters include:

• Vitamin C
• Collagen supplements (especially hydrolyzed collagen peptides)
• Amino acids (from protein-rich foods)
• Zinc and copper
• Silica (found in foods like cucumbers and oats)
• Avoiding collagen-destroyers, like smoking, excessive sugar and UV exposure, along with collagen-destroying foods, such as refined carbs, fried foods, sugar-sweetened beverages and processed meats.

What are the symptoms of low collagen?

Signs of low collagen levels include:

• Wrinkled, sagging skin
• Joint pain or stiffness
• Weak or brittle nails
• Thinning hair or hair loss
• Muscle weakness
• Slow wound healing
• Gut issues (like leaky gut)

Which food has the highest collagen?

Bone broth is the richest natural source of collagen. Homemade versions (simmered for 12 to 24 hours) yield the most benefits.

How can I increase my collagen intake naturally?

You can boost collagen naturally by:

• Eating collagen-rich foods (bone broth, fish skin, chicken, etc.)
• Eating protein-rich foods (eggs, meats, legumes)
• Consuming vitamin C-rich fruits and vegetables (citrus, bell peppers, kiwi)
• Staying hydrated
• Reducing sugar and processed foods
• Protecting your skin from sun damage
• Getting enough sleep and rest

What fruit is rich in collagen?

Fruits don’t contain collagen, but they boost collagen production due to their high vitamin C content. The top collagen-boosting fruits include:

• Oranges
• Kiwi
• Strawberries
• Pineapple
• Guava (one of the highest in vitamin C)
• Mangoes
• Berries (especially blueberries and raspberries)

Conclusion

• ​Incorporating a variety of collagen-rich foods into your diet is a natural and effective strategy to support your body’s collagen production.
• This approach can lead to noticeable improvements in skin elasticity, joint flexibility and overall vitality.
• By focusing on nutrient-dense options, such as bone broth, fish, chicken, eggs, and a colorful array of fruits and vegetables, you provide your body with the essential building blocks needed for collagen synthesis.
• Embracing this dietary pattern not only enhances your body’s natural collagen levels, but also contributes to a balanced and healthful eating regimen.
• Remember, while diet plays a crucial role, maintaining a healthy lifestyle, including regular exercise, adequate sleep and stress management, is equally important in preserving and boosting collagen for long-term health benefits.​