11 Nutrient-Packed Foods That Help Boost Your Collagen Naturally

Collagen supplements have become increasingly popular, with sales of collagen-based powders, drinks, and capsules rising in recent years. These products promise to improve the health of skin, hair, nails, bones, joints, and muscles. While our bodies naturally produce collagen, the key question is: What's the best way to promote this process—through food, supplements, or a combination of both?

Here's the lowdown on collagen, alongside a clear look at the claims surrounding it—plus nutritious ways to incorporate this age-defying, resilience-boosting protein into your diet.

What is Collagen and Why is it Beneficial for You?

"Collagen is a protein that helps maintain the structure of our skin, muscles, and bones," explains Samantha MacLeod, MS, RDN. This remarkable protein also contributes to the health of our organs, hair, nails, ligaments, eyes, and arteries. Collagen, being a key structural component in these vital areas, is plentiful in our bodies, but we can also enhance our collagen levels through diet and supplements. "Our body produces collagen, but we can also obtain it from foods and supplements," MacLeod adds.

As we grow older and face environmental stressors like UV rays, our body’s ability to produce collagen diminishes. This is when collagen supplementation—either through food or supplements—can help support our body’s needs.

Are Collagen Supplements Really Effective?

While there is no conclusive evidence proving that supplements are as effective as nutrients from food, research suggests that collagen supplements, particularly those containing hydrolyzed collagen (which is broken down for better absorption), might be beneficial. Studies have shown that collagen supplements are linked to enhanced skin elasticity, UV protection, heart health, bone preservation, improved muscle strength, and relief from joint pain.

"Taking collagen supplements may help preserve cartilage (which reduces joint pain), improve skin elasticity, and slow down the muscle and bone loss that typically accompanies aging," says MacLeod. "Preliminary studies suggest that collagen supplements could also benefit hair, nails, and gut health." MacLeod notes that supplements containing hydrolyzed collagen might have an advantage over food-based collagen since "our bodies must first break down collagen from food before it can be absorbed."

Nutrients from Food That Support Collagen Production

That said, collagen from food still plays a vital role in benefiting the body. The most effective ways to enhance the body’s collagen supply are to focus on nutrients that support collagen production and to consume foods rich in collagen.

"To provide your body with the nutrients it needs to produce collagen, ensure you’re eating a varied diet," MacLeod advises. "Amino acids like glycine, proline, and hydroxyproline are the foundation for collagen. Vitamin C and zinc are also essential for collagen production, which is why consuming foods rich in these nutrients is helpful." Copper and sulfur are two other minerals that support the body’s natural collagen production.

So, what does this mean for your everyday meals? Here are some tasty options that can promote collagen production and help your body stay vibrant and healthy.

Foods Rich in Collagen and Nutrients That Boost Collagen Production

1. Fish

Fish is one of the best foods for naturally supporting collagen production. "A study found that fish collagen is one of the most efficiently absorbed food sources of collagen," says MacLeod. She particularly recommends Chilean salmon, which is rich in omega-3 fatty acids and provides high-quality protein through amino acids that help enhance collagen synthesis.

Other excellent choices include smaller fish like anchovies and sardines, as they come with their skin, bones, and connective tissues. But don't be concerned: These elements dissolve as you eat, so you hardly notice them, while still providing both amino acids and collagen.

2. Citrus Fruits

Citrus fruits such as oranges, lemons, grapefruits, and limes are packed with vitamin C. Whether you enjoy a glass of freshly squeezed lemon water, a half grapefruit for breakfast, or a vibrant citrus fruit salad, you'll be helping to support healthy skin, hair, nails, joints, and more.

3. Leafy Greens

"Leafy greens are an excellent source of Vitamin C," explains MacLeod, "and we know that Vitamin C helps preserve collagen in the body, while also playing a key role in collagen production."

4. Eggs

Eggs are packed with proline, zinc, and sulfur, all of which contribute to collagen production. While zinc is mostly found in the yolk, proline and sulfur are concentrated in the whites. This means that even those who opt for egg whites to manage cholesterol can still benefit from eggs' collagen-boosting properties.

5. Berries

Strawberries, raspberries, acai, blueberries, cranberries, and other delightful berries are rich in vitamin C, which is essential for collagen production. You can enjoy them in countless ways—smoothies, smoothie bowls, baked treats, yogurt parfaits, savory salads, homemade jams, and much more.

6. Oats

Let's remember the amazing benefits of whole grains! As MacLeod points out, "Oats and other 100% whole grain foods provide amino acids along with essential vitamins and minerals, all of which aid in collagen production in the body."

7. Bone Broth

Bone broth stands out as one of the foods highest in collagen. You can either prepare it yourself at home or opt for more convenient options like store-bought bone broth, typically found in natural or organic food sections. Bone broth offers about 8 grams of collagen and 14 grams of protein per serving.

8. Beans

There are plenty of vegan protein sources that offer the essential amino acids necessary for collagen production, such as hearty legumes like beans. In addition to providing collagen-boosting amino acids, certain varieties of beans, including pinto beans and white beans, are excellent sources of copper.

9. Skin-On Poultry

You may not often find skin-on poultry in a health-focused food list, but when it comes to collagen production, the skin of poultry (as well as fish skin) can truly make a difference. While skinless poultry tends to be lower in fat and calories, "poultry skin is a good source of collagen and shouldn’t be overlooked," says MacLeod.

10. Shellfish

Shellfish, particularly clams and oysters, are excellent at boosting collagen. These salty treasures are packed with various amino acids necessary for collagen synthesis, and they are among the top food sources of copper and zinc.

11. Nuts and Seeds

For more zinc benefits: Nuts and seeds are also rich in this mineral, which plays a key role in collagen production. Enjoy them by the handful or sprinkle them over vegetables, like these garlicky green beans, to add a satisfying crunch and enhance the flavor.