6 Foods High in Collagen That Help Support Skin Health and More

Image of glass mason jars labeled with the words "Bone Broth," and a ladle pouring bone broth from a pot into them. — Foods high in collagen can be incorporated into your diet to help support both our existing levels of collagen and future collagen production.Credit: Organic Authority Studio

About 30% of the human body contains the structural component collagen¹. From our skin to our bones, muscles, and connective tissues, collagen helps give our body support and strength. Without enough collagen, our muscles and bones can weaken, and our skin starts to sag and wrinkle. This happens naturally as we age and our collagen stores start to diminish.

Collagen supplements have become popular because of their supposed ability to support anti-aging. But dietary supplements can feature contaminants that do more harm than good — so it’s worth exploring natural, organic sources of collagen that can help your body stay strong.

Image of a woman from behind, holding small dumbbells in both hands above her head. — Foods high in collagen are a great way to support your body’s collagen production through natural sources. – Credit: Unsplash Kateryna Hliznitsova

Read below to learn more about what collagen is, some examples of animal and plant-based foods high in collagen (plus relevant recipes!), and what lifestyle changes you can make to preserve your collagen stores.

What Does Collagen Do?

Collagen is the most abundant protein in the body, and it’s vital to help make the tissues and organs of the body resilient to stretching². There are 28 types of collagen, with the most common being types I through IV³. Type I collagen makes up nearly 90% of collagen in the human body⁴.

Type I collagen makes up the structural integrity of connective tissues, as well as the interstitial matrix of cells, bone, muscles, and ligaments⁵. The functions of other common types of collagen include:

Type II: provides joint support
Type III: found in muscles, arteries, and organs
Type IV: layers of skin

Collagen stores decrease as you age, which is why skin starts to sag and muscles and bones start to weaken. Over time, the body not only produces less collagen, but collagen also begins to break down at a faster rate. Collagen production starts to decrease more rapidly as a woman enters menopause.

Image of various bowls on a marble countertop, filled with different supplements and pills. — *As our collagen stores decrease over time, some people may choose to take collagen dietary supplements.* – Credit: Pexels Ready Made

Other factors that can decrease collagen stores in the body include smoking of any kind, excessive sun exposure without sun protection, as well as poor diet and exercise habits⁶.

Foods High in Collagen

It’s not all doom and gloom — there are many naturally collagen-supporting foods you can eat to potentially help replenish your collagen stores.

Collagen is found in both plant-based and animal-based sources, so it’s possible to find foods high in collagen no matter what your dietary restrictions. Keep reading to learn about the foods highest in collagen that can help you look and feel your best. Let’s start by talking about animal-based foods containing collagen⁷.

Bone Broth

One of the first collagen-rich foods that come to mind for many people is bone broth. Animal bones are naturally high in collagen, so it makes sense that they’d be high on the list. The process of simmering bones over long periods of time allows the collagen in bones and connective tissues to break down into gelatin, which helps because it’s easier for your body to absorb gelatin.

You can purchase pre-made bone broth at your local health food store, or you can make it on your own.

Fish and Shellfish

Fish and shellfish are not only rich in protein, they’re also a great source of marine collagen⁸. Marine collagen can help provide a safe, natural form of collagen, which research shows can help protect skin from signs of aging if consumed consistently over time⁹. It’s especially beneficial to consume wild caught fish and shellfish to ensure that the marine collagen is not affected in any way by antibiotics that farmed seafood and fish may be exposed to.

Chicken and Beef

Chicken (especially organic and pasture-raised options) or beef (especially grass-fed options) can offer a high-quality source of collagen.

Pork Rinds

Although these fatty and salty snacks should not necessarily be a part of a healthy diet, pigskin pork rinds can be an occasional crunchy treat that provides some collagen.

Eggs

Eggs, especially egg whites, are a delicious source of collagen — not to mention that they’ve finally been included in the FDA’s new definition of “healthy.” Try eating eggs as a regular breakfast option or as a protein-rich snack.

Dairy Products

Enjoying milk, yogurt, cheese, cottage cheese, or kefir can provide a nutrient-dense source of collagen that’s versatile enough to easily fit into your existing routine.

Plant Foods That Support Collagen Production

If you follow a plant-based diet and don’t consume animal-based foods and drinks, then you may be wondering, “How can I get collagen naturally from plant-based foods?”

This list of plant-based natural sources of collagen and collagen-supporting foods can be a helpful resource to help you get your daily dose. Some plant-based foods that can support collagen stores in the body include:

Certain Fruits and Vegetables

Image of a farmer's market table covered in colorful fresh vegetables — from ripe tomatoes to mini bell peppers. — *Some fruits and vegetables like bell peppers and tomatoes do a great job of supporting collagen production in the body.* – Credit: Pexels Mark Stebnicki

Although in many cases we’re looking for natural sources of collagen, it’s also helpful to consume foods that can support collagen production — like many brightly colored produce options. Citrus fruits and berries as well as tomatoes, leafy greens, and bell peppers are all examples of fruit and veg that do not necessarily contain collagen but can support collagen production.

These foods also contain vitamin C and other antioxidants which can fight off free radicals, and in turn protect cells in the skin from damage over time¹⁰. Garlic, especially aged garlic, can also support collagen health in the body through its antioxidant properties¹¹.

Beans and Legumes

The amino acids and cofactors found in common beans and legumes can help maintain collagen production. Plus, they provide antioxidant properties that can protect skin and overall health¹².

Nuts

Nuts can support collagen health, which is a big win because they’re so easy to incorporate into a range of different meals. Try consuming nuts as snacks, on salads, in smoothies, or spread in the form of nut butters on sandwiches.

Studies show that nuts, especially cashews, provide antioxidant value that can protect skin cells from damage and may also support collagen production through their zinc, copper, and omega-3 fatty acid content¹³.

Organic vs. Conventional: Why Source Matters for Foods with Collagen

Conventional farming often utilizes pesticides and fertilizers that contain compounds that could impact the purity and quality of the soil. From there, these compounds could impact the quality of the collagen derived from the plants grown in such soil.

A 2021 review of organic farming practices show that organic farming systems can enrich the microbiome in the soil, outputting higher-quality crop yields¹⁴. Lower-quality yields of livestock feed from conventional farming can also impact the amount of collagen available from animal byproducts¹⁵.

3 Collagen-Supporting Recipes

Getting your collagen intake doesn’t have to be in the form of boring supplements. Try any of the following simple recipes to get a dose of collagen while enjoying a delicious meal.

Recipe: Slow Cooker Bone Broth

Image of a bowl of bone broth with small green onions sliced on top, on a wooden tabletop. — Credit: iStock

To make homemade bone broth, start by simply saving the carcass and bones from chicken, turkey, or beef food products. Simmer them in your slow cooker for up to 48 hours with carrots, celery, onions, as well as your favorite herbs and spices.

Recipe: Collagen Chocolate Mint Smoothie

Image of a chocolate mint shake in a glass jar with fresh mint on top of it. — Credit: Lauren Lobley

This dairy-free shake uses collagen powder to amp up the power of delicious dates, mint, and coconut yogurt. Alternatively, add a scoop of collagen protein powder to any of your favorite smoothie or drink recipes.

Recipe: Warm Quinoa Salad with Walnuts

Quinoa salad with fresh figs, asparagus, and mint

For a plant-based meal that supports collagen production, combine leafy greens like spinach or arugula with chopped walnuts and figs for a delicious meal at any time of day.

How to Support Collagen Production and Protect Natural Collagen

Aside from eating collagen-rich foods or taking a collagen supplement, there are still several ways you can tweak your current healthy lifestyle to support your natural levels of collagen and preserve what you have. Lifestyle changes to help support your natural collagen levels include:

Sun protection: Use sunscreen or wear a brimmed hat whenever you’re in the sun to prevent skin from drying out and prematurely aging¹⁶.
Quality sleep: Sleep deprivation can impair skin hydration and elasticity by reducing collagen production. To help preserve your natural levels of collagen, be sure to get at least seven hours of sleep each night¹⁷.
Hydration: Higher water intake can help improve skin hydration — which in turn can positively impact overall skin health and physiology¹⁸.
Exercise: Engaging in physical activity on a regular basis can help increase blood flow to the skin, improving overall skin condition¹⁹.
Avoid smoking and excessive alcohol: Consuming alcohol or smoking on a regular basis can negatively impact skin health by impairing the body’s antioxidant defense system²⁰.

Food vs. Supplements: Making the Right Choice

While there are a range of easy collagen-rich recipes out there to try, it’s true that collagen supplements are in many ways the more convenient option. So why should you cook or change your diet when you could just take a supplement each day?

The pros of collagen supplements is that they’re a fairly bioavailable form of collagen²¹. They’re also a great way to achieve consistency. If your diet varies from day to day and you’re not sure if you’re getting enough collagen from your meals, adding a collagen powder or capsule to your routine may ease your mind.

If you go with a collagen supplement, be sure to do your homework and look for high-quality options. Check the label for certifications like Good Manufacturing Practices (cGMP), National Sanitation Foundation (NSF), and United States Pharmacopeia (USP) Verified to ensure the purity and quality of the product.

However, whole food sources of collagen happen to be foods that can truly contribute to a healthy and balanced diet. There are a variety of nutrient-dense foods containing collagen that you can easily incorporate into your daily routine. Plus, making the effort to add whole foods like fruits, vegetables, nuts, beans, legumes, and animal meats will not only benefit collagen stores and production in your body, but can also provide a wealth of other nutrients.

Remember that it’s not about adding every single “superfood” to your eating plan, but more about being consistent in consuming foods rich in collagen daily. If you do it right, you can reap the ultimate health benefits from this vital protein compound — while improving your overall diet in the process.

Sources:

Staci has been a registered dietitian since 2010 and has treated hundreds of patients for nutrition-related issues ranging from … More about Staci Gulbin, Registered Dietitian

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