13 Foods That Boost Your Body’s Natural Collagen Production

Key Takeaways

• Collagen gives skin its structure and stretch, but the body makes less with age.
• Chicken, fish, and vitamin C-rich foods like citrus may support collagen production.
• Bone broth is a weaker source than many assume, and the evidence stays limited.

“Diet plays a surprisingly large role in the appearance and youthfulness of your skin,” Krista Goncalves, CHN, a certified holistic nutritionist, told Healthline. “And that all comes down to collagen.”

Collagen is the protein that gives skin its structure, suppleness, and stretch. As we age, we produce

This explains the boom of collagen supplements touted in our social media feeds and store shelves these days. But are collagen supplements better than the collagen you get from food? Which foods are high in collagen, anyway?

The key difference between collagen in supplements and food comes down to bioavailability — your body’s ability to use a nutrient.

“Foods like bone broth contain a bioavailable form of collagen your body can use right away, making it arguably superior to supplements,” said registered dietitian Carrie Gabriel, MS, RDN. However, it’s important to note that research is limited in supporting the claim that collagen in food sources is more bioavailable.

Since over-the-counter (OTC) supplements are not regulated by the Food and Drug Administration (FDA), it’s probably safer to stick with a dietary approach to boosting collagen.

Eating collagen-rich foods or foods that boost collagen production may also help create the building blocks (amino acids) you need for your skin goals.

“There are three amino acids important for collagen synthesis: proline, lysine, and glycine,” said registered dietitian and beauty expert Katey Davidson, MScFN, RD. This means all three contribute to the process of your body producing more collagen.

Many people think that bone broth is a good source of collagen, but it’s actually not particularly high in it. According to a

Bone broth is made… Show more

There’s a reason why many collagen supplements are derived from chicken — it’s relatively high in the protein. If you’ve ever cut up a whole chicken, you’ve probably noticed how much connective tissue poultry contains. These tissues make… Show more

Like other animals, fish have bones and ligaments made of collagen. Some people have claimed marine collagen is one of the most easily absorbed. According to a

Vitamin C plays a

Citrus fruits like oranges, grapefruit, lemons, and limes are full of this nutrient. Try a… Show more

Though citrus tends to get all the glory for its vitamin C content, berries are another excellent source. Strawberries, raspberries, blueberries, and blackberries are all high in the nutrient.

Garlic may add more than just flavor to your stir-fries and pasta dishes. It could boost your collagen production, too.

According to Gabriel, “Garlic is high in sulfur, which is a trace mineral that helps synthesize and prevent the… Show more

Leafy greens are a key player in a healthy diet. As it turns out, they may offer skin benefits, too.

Spinach, kale, Swiss chard, and other salad greens get their color from chlorophyll, known for its antioxidant properties.

“Some studies… Show more

Beans are a high protein food that often

The next time you reach for a handful of nuts to snack on, make it cashews. These filling nuts contain zinc and copper, both of which boost the body’s ability to create collagen.

Another hidden source of vitamin C, one medium tomato can provide a significant amount of this important nutrient for collagen synthesis. Tomatoes also boast large amounts of lycopene, a powerful

While you’re adding tomatoes to a salad or sandwich, toss in some bell peppers, too. These veggies are high in vitamin C.

To help your body do its best to produce collagen, focus on high collagen animal or plant foods or vitamin- and mineral-rich fruits and vegetables.

And if you don’t like the foods listed, remember, there’s no one source. A diet full of protein-rich foods, whether from plant or animal sources, can help supply these critical amino acids.

Other nutrients that aid collagen production include zinc, vitamin C, and vitamin E. So, fruits and vegetables high in vitamins and minerals are also good for supple skin.

It’s also a good idea to avoid consuming too much sugar and refined carbohydrates, like white bread and pastries. These can cause inflammation, potentially inhibiting collagen synthesis.

Sometimes, it’s hard to get a wide variety of foods in your diet — and some experts have questioned whether consuming collagen-rich foods actually translates to firmer skin.

It’s possible that stomach acid

And since dietary collagen for pro-aging skin health is still a relatively new area of research, many experts hesitate to draw definite conclusions.

Still, some research does look promising. A

Consuming more foods high in collagen may help your skin, hair, and nails. Some options include chicken, fish, bone broth, and egg whites. Plant foods high in vitamin C, like citrus fruits and leafy greens, can also aid in collagen synthesis.

While research on just how helpful oral collagen can be is limited, it may be worth focusing on adding more of these foods into a varied, balanced diet.

Sarah Garone, NDTR, is a nutritionist, freelance health writer, and food blogger. She lives with her husband and three children in Mesa, Arizona. Find her sharing down-to-earth health and nutrition info and (mostly) healthy recipes at A Love Letter to Food.