How to Get Collagen Without Bone Broth: Food Sources and Supplements

November 23, 2025 •

4 min read

While bone broth has long been touted as a primary source, it is far from the only way to obtain this vital protein. Getting collagen without bone broth is achievable through various dietary adjustments and supplementation, offering excellent alternatives for those with dietary restrictions or specific preferences.

Quick Summary

This guide explores effective methods for increasing collagen intake without relying on bone broth. It covers various food sources, including fish, poultry, eggs, and specialized collagen-boosting nutrients found in plant-based foods, along with modern supplementation options and a comparison of different collagen types.

Key Points

Marine & Poultry Sources: Fish skin, sardines, and skin-on chicken are concentrated sources of absorbable collagen.
Plant-Based Support: While plants don't contain collagen, foods rich in Vitamin C (citrus, berries), amino acids (legumes, nuts), and minerals (zinc, copper) help your body produce it.
Supplement Options: Hydrolyzed collagen peptides, available in bovine or marine versions, and vegan collagen boosters offer convenient alternatives to bone broth.
Gelatin's Role: Cooked collagen, known as gelatin, can be consumed through desserts or added to recipes, providing a simple way to increase intake.
Nutrient-Focused Approach: A diet balanced with key nutrients is crucial for supporting the body’s natural synthesis and protecting existing collagen from degradation.
Choose the Right Source: Select your collagen alternative based on dietary needs (e.g., pescatarian, vegan) and desired convenience, whether through whole foods or supplements.

For many, bone broth is not a practical or desirable way to consume collagen due to taste preferences, vegetarian or vegan lifestyles, or other dietary concerns. Fortunately, the body's natural collagen production can be supported and enhanced through a variety of other protein-rich foods, supplements, and key nutrients. Understanding how to source and build collagen from these alternatives is key to maintaining healthy skin, joints, and connective tissues.

Marine and Other Animal-Based Collagen Sources

Beyond bone broth, numerous animal-based foods are excellent sources of collagen and its essential amino acids, including glycine and proline. These sources are often more palatable and versatile for daily consumption.

Fish and Shellfish

Fish, especially the skin and bones, contain type I collagen, which is highly bioavailable and easily absorbed by the body.

Salmon and Snapper (with skin): Eating the skin from these fish is a concentrated source of marine collagen. Sardines are another excellent option, as they are consumed with skin and bones intact.
Oysters and Shrimp: These shellfish provide collagen-building minerals like zinc and copper.

Poultry and Eggs

Chicken is a well-known source of collagen, particularly in the skin and cartilage. Egg whites also provide a rich supply of proline, a critical amino acid for collagen synthesis.

Skin-on Chicken: Opting for bone-in, skin-on chicken pieces for meals can provide a significant collagen boost.
Egg Whites: Incorporating egg whites into your diet is a simple way to increase your proline intake.

Gelatin-Based Products

Gelatin, which is cooked collagen, is found in various food products and can be used in cooking and baking.

Jello and Gummies: Desserts made with gelatin are a surprising, and sometimes enjoyable, source of collagen.
Unflavored Gelatin: This can be a versatile ingredient for making homemade desserts, thickeners for sauces, or added to hot drinks.

Plant-Based Support for Collagen Production

For vegetarians and vegans, or those simply looking to increase plant-based nutrition, the focus shifts to providing the body with the necessary building blocks and cofactors to produce its own collagen. True collagen doesn't exist in plants, but key nutrients support the body's synthesis.

Vitamin C: A crucial co-factor for collagen synthesis, vitamin C is abundant in citrus fruits, berries, bell peppers, and leafy greens.
Amino Acids: Plant-based proteins from legumes, nuts, seeds, and soy products (like tofu and tempeh) provide the necessary amino acids, such as glycine and proline.
Minerals: Zinc, found in nuts, seeds, and whole grains, and copper, present in legumes, avocados, and cashews, are vital for collagen synthesis.
Sulfur: Found in allium vegetables like garlic, onions, and leeks, sulfur plays a role in collagen production and stabilization.
Antioxidants: Richly colored fruits and vegetables contain antioxidants that protect existing collagen from damage.

Supplementation Options Beyond Bone Broth

For those who prefer a more direct or convenient approach, modern supplements offer a variety of options without involving bone broth.

Collagen Peptides: These hydrolyzed collagen powders are flavorless and dissolve easily into beverages, smoothies, or food. They are typically sourced from bovine or marine sources.
Marine Collagen Supplements: Derived from fish, marine collagen is often praised for its high bioavailability and is a popular choice for pescatarians.
Vegan Collagen Boosters: These supplements are formulated with plant-based nutrients and sometimes genetically engineered yeast or bacteria to provide the necessary collagen-building blocks, appealing to strict vegans.

Comparison of Collagen Alternatives


Feature	Marine Collagen	Plant-Based Nutrients	Bovine Collagen Peptides	Whole Foods (e.g., Chicken)
Source	Fish skin and scales	Fruits, vegetables, legumes, nuts	Cow and pig hides	Chicken skin, cartilage, eggs
Best For	High bioavailability, pescatarian diets	Vegetarians and vegans, comprehensive nutrition	Convenience, flavorless addition to drinks	Food-first approach, whole-food benefits
Bioavailability	High	Indirect, relies on body's synthesis	High	Variable depending on preparation
Key Nutrients	Type I collagen	Vitamin C, zinc, copper, amino acids	Types I & III collagen, amino acids	Amino acids, specific animal collagen
Considerations	Not for vegetarians/vegans, potential allergies	Slower, dependent on a varied diet	Not for vegetarians/vegans, processed source	Can be fatty, preparation time

Conclusion

For those looking for alternatives to bone broth, the options for boosting collagen are numerous and effective. Whether through the concentrated proteins in marine sources, the strategic nutrient intake from a plant-based diet, or the convenience of modern supplements, achieving your collagen goals is more accessible than ever. By diversifying your intake and focusing on the building blocks, you can nourish your body's collagen production naturally and sustainably. The best method depends on your dietary needs, lifestyle, and preferences, proving that a robust collagen strategy can be maintained without relying solely on bone broth.

Frequently Asked Questions

Excellent food sources include fish with skin (like salmon), chicken with skin and cartilage, and egg whites, which are rich in collagen-producing amino acids like proline.

You can't get true collagen from plants, but a plant-based diet can provide the essential nutrients like vitamin C, zinc, and copper, along with amino acids from legumes and nuts, that your body needs to synthesize its own collagen.

Yes, collagen peptides from sources like bovine or marine hides are highly bioavailable and offer a concentrated, easy-to-use alternative to bone broth, without the specific flavor.

While topical collagen can help with skin hydration, the collagen molecule is generally too large to be absorbed effectively through the skin's surface to boost internal levels. Ingesting collagen or its building blocks is more effective for overall body benefits.

Vitamin C is the most critical nutrient for collagen synthesis. Other key players include zinc, copper, and the amino acids glycine and proline, which are essential building blocks.

Marine collagen is known for high bioavailability and is rich in type I collagen, which is great for skin. Bovine collagen contains types I and III, benefiting skin, bones, and joints. The 'better' option depends on your specific health goals and dietary preferences.

Vegetarians can focus on foods rich in vitamin C (citrus, berries), zinc (nuts, seeds), and amino acids (eggs, dairy, soy products) to give their body the necessary components for synthesis.