6 Drinks High in Collagen for Healthier Skin, Hair, and Joints

Collagen is essential for maintaining healthy skin, hair, and joints, but its production decreases with age. Drinks like bone broth, citrus juice, and milk may help support natural collagen production and reduce premature aging.

1. Bone Broth

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Bone broth is a rich in collagen , naturally found in animal products like beef, chicken, and fish. Whether bought at the grocery store or made at home, sipping on a cup of bone broth could offer you around 4 grams (g) of collagen. However, studies have noted that this may differ based on the type of bone broth (beef, chicken, turkey, or fish) and preparation method.

2. Milk

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While milk doesn’t contain collagen, its complete proteins provide amino acids that help your body produce collagen. Studies have shown that proline and glycine in milk help promote collagen production, boost skin elasticity , and support joints.

3. Soy Milk

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Soy milk is another collagen-producing option for people who don’t consume dairy. Soy provides complete protein and contains isoflavones , which some research suggests may support collagen production. Some studies have shown that soy milk, due to its isoflavone content, boosts collagen and improves facial photoaging (skin aging from sun damage) and skin hydration in postmenopausal people.

4. Green Juice

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Because leafy greens are packed with nutrients, vitamin C, amino acids, and protein, they can help your body make collagen. To promote overall collagen production, try juicing with leafy greens like spinach, kale, Swiss chard, or collard greens, but keep in mind that the juicing process can deplete some of the nutrients from the beverage. Research suggests that green vegetables are helpful for delaying skin aging and promoting tissue regeneration in the body, making them a key part of a nutritious anti-aging diet.

5. Citrus Juice

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Citrus fruits’ rich vitamin C and antioxidant content can help promote collagen production. This vitamin’s role in collagen formation is why people deficient in vitamin C may have issues with skin wound healing . Some animal studies found that citrus-based juices promoted anti-aging activity in the body, including reducing wrinkles and increasing collagen content. However, more human research is needed to make this an official connection. To reap this potential collagen-boosting benefit, try incorporating 100% orange, grapefruit, lemon, or lime juice (with no or limited added sugar) into your diet.

6. Berry Smoothies

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Like citrus fruits, many types of berries contain potent levels of vitamin C . Creating a smoothie with strawberries, blackberries, and raspberries is a good option for getting a dose of this vitamin and promoting collagen production. Some evidence suggests that berries can help promote skin wound healing and significantly improve collagen formation when consumed regularly.

Tips for Supporting Collagen Production

Because the body produces less collagen with age, obtaining collagen-boosting nutrients through your diet can help better support collagen levels in the body. This contributes to healthier skin, hair, and joints. In addition, consider incorporating the following lifestyle tips:

• Try collagen peptide supplements in capsule or powder form
• Follow a healthy diet, prioritizing protein and avoiding added sugar
• Get plenty of good-quality sleep
• Manage stress levels
• Avoid smoking
• Limit alcohol intake
• Protect your skin from sun damage

While collagen supplements are generally considered safe for most healthy adults, it’s a good idea to check with your healthcare provider before adding anything new to your supplement or dietary routine. Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our

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By Cristina Mutchler Mutchler is an award-winning journalist specializing in health and wellness content. She is based in Illinois. Thanks for your feedback! What is your feedback?

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