Understanding What is the Best Natural Form of Collagen?

October 7, 2025 •

4 min read

After the age of 20, the human body's collagen production declines by approximately 1% each year, leading to wrinkles and joint issues. This makes understanding what is the best natural form of collagen crucial for anyone looking to support their body's health and vitality through nutrition.

Quick Summary

The most effective natural sources of collagen depend on health goals, with options including animal-derived foods and plant-based nutrients that support synthesis. Dietary collagen is broken down into amino acids, which the body then utilizes for various functions, including skin and joint support.

Key Points

No Single 'Best' Source: The most effective natural collagen strategy depends on dietary preferences and health goals, focusing on providing raw materials rather than consuming collagen directly.
Animal-Based Collagen: Foods like bone broth, skin-on chicken, and marine products contain actual collagen proteins, which are broken down into amino acids by the body.
Plant-Based Support: Vegans and vegetarians can boost natural collagen production by eating foods rich in cofactors like Vitamin C, zinc, and copper, found in citrus fruits, leafy greens, nuts, and seeds.
Marine vs. Bovine: Marine collagen (from fish) is rich in Type I and known for high bioavailability, while bovine collagen (from cows) provides Types I and III, benefiting both skin and joints.
Protect Existing Collagen: Factors like sun exposure, sugar, smoking, and stress can deplete collagen, making protective measures and a healthy lifestyle as important as diet.
Look Beyond Supplements: While supplements exist, focusing on a diverse, nutrient-rich whole foods diet is a safer and often more effective approach, as the body uses the amino acid building blocks regardless of the original source.

Collagen is the body's most abundant protein, acting as the structural 'glue' that holds connective tissues together, including skin, bones, muscles, tendons, and cartilage. As natural production slows with age, many people seek to increase their intake through diet. However, it is important to note that consuming collagen-rich foods does not directly add collagen to the body; rather, the protein is broken down into amino acids during digestion and then used to rebuild tissue where the body needs it most. Therefore, the 'best' natural form depends on the specific amino acids and cofactors provided.

Animal-Derived Collagen: Direct Sources

Animal products are the only true dietary sources of collagen, as plants do not contain it. These foods provide the specific amino acids, like glycine, proline, and hydroxyproline, which are the building blocks of collagen.

Bone Broth

Bone broth is made by simmering animal bones and connective tissue over a long period, which extracts some of the collagen. While often touted as a superior source, the actual amount of amino acids can vary significantly depending on the cooking time and quality of bones. It is, however, a flavorful way to consume these collagen precursors.

Fish and Marine Collagen

Marine collagen is primarily extracted from the skin, scales, and bones of fish. It is mainly composed of Type I collagen, which is excellent for skin health, and is known for its high bioavailability due to its smaller molecular size.

High bioavailability: Its smaller peptide size allows for faster absorption by the body.
Skin benefits: Specifically beneficial for skin elasticity, hydration, and reducing wrinkles.
Source: Uses fish by-products, making it a more eco-friendly choice.
Common sources: Sardines (eaten whole), salmon skin, and fish broth.

Bovine Collagen

Sourced from cows, bovine collagen is rich in Type I and Type III collagen, which support skin, bones, joints, and gut health.

Comprehensive benefits: Supports a wider range of connective tissues, including joints and bones.
Sources: Tough cuts of meat, beef bone broth, and organ meats.
Sustainability: Often made from hides and connective tissues that are by-products of the meat industry.

Plant-Based Collagen Boosters: Supporting Natural Production

For those following a vegetarian or vegan diet, consuming actual collagen is not an option. However, a wide variety of plant foods provide the necessary nutrients and amino acids to help the body synthesize its own collagen.

Vitamin C: This is perhaps the most critical cofactor for collagen synthesis. Excellent sources include citrus fruits, berries, bell peppers, and leafy greens.
Amino Acids: Soy products, legumes, nuts, and seeds provide the necessary amino acids like proline and lysine.
Zinc and Copper: These minerals are essential for collagen production and are found in nuts, seeds, beans, and whole grains.
Chlorophyll: Leafy greens get their color from chlorophyll, which has been shown to increase pro-collagen precursors in the skin.

Comparison of Natural Collagen Sources


Feature	Bovine Collagen	Marine Collagen	Plant-Based Boosters
Source	Cows (hides, bones)	Fish (skin, scales, bones)	Fruits, vegetables, legumes, nuts
Primary Types	Types I and III	Primarily Type I	Provides precursors, not collagen
Best For	Joints, bones, skin, gut health	Skin elasticity, hydration, wrinkles	Stimulating the body's natural synthesis
Bioavailability	High, though marine peptides may be smaller	High, due to smaller particle size	Dependent on the nutrient combination
Dietary Focus	Consuming animal connective tissues	Consuming whole fish, skin-on fish	Consuming a varied diet rich in cofactors
Examples	Bone broth, tough meats	Sardines, salmon skin	Citrus fruits, leafy greens, legumes

Factors that Damage Natural Collagen

To preserve your body's natural collagen, it's not just about what you eat, but also what you avoid and how you live.

Sugar and refined carbs: These can cause inflammation and a process called glycation, where sugar molecules attach to collagen, making it stiff and less elastic.
Excessive sun exposure: Ultraviolet light can damage collagen fibers, leading to photoaging, wrinkles, and saggy skin.
Smoking: Many chemicals in tobacco smoke can damage collagen, leading to premature skin aging.
Stress: High levels of the stress hormone cortisol may negatively impact collagen production.
Lack of sleep: Proper sleep is essential for the body's repair processes, including collagen regeneration.

Holistic Lifestyle for Collagen Support

Beyond diet, adopting a healthy lifestyle is key to preserving and boosting natural collagen. Staying hydrated, managing stress, getting adequate sleep, and protecting your skin from the sun are all crucial components.

Conclusion

While no single food can be definitively crowned what is the best natural form of collagen, the most effective approach combines dietary protein with key nutrient cofactors. For carnivores, high-collagen foods like bone broth, skin-on chicken, and sardines provide amino acid building blocks. For plant-based diets, consuming an abundance of vitamin C-rich fruits and vegetables, along with zinc and copper from nuts and seeds, is the most powerful strategy for supporting the body's synthesis process. Ultimately, a balanced, whole-foods diet combined with healthy lifestyle habits is the best natural strategy for maintaining robust collagen levels and overall health. For further information on nutrition and overall wellness, consult reputable sources like the Harvard T.H. Chan School of Public Health's Nutrition Source at https://nutritionsource.hsph.harvard.edu/collagen/.

Frequently Asked Questions

You cannot get actual collagen from a vegan diet, as collagen is only found in animals. However, a vegan diet rich in specific nutrients like vitamin C, zinc, and amino acids from legumes, soy, and nuts can help your body produce its own collagen naturally.

Bone broth is a source of amino acids from animal connective tissue, which can be used as building blocks for collagen production. However, the collagen content can vary, and your body breaks it down into amino acids before use.

Marine collagen, primarily Type I, is often favored for skin health due to its smaller peptide size and high bioavailability. Bovine collagen also provides Type I and III, which benefits the skin, but marine is specifically noted for its skin-boosting properties.

Vitamin C is a crucial cofactor for the enzymes involved in collagen synthesis. Without enough vitamin C, the body cannot efficiently produce and stabilize new collagen fibers, affecting skin structure and strength.

Collagen creams are generally not effective for boosting collagen levels internally, as the molecules are too large to be absorbed through the skin. They may provide a moisturizing barrier but do not increase the amount of collagen in your body.

A diet high in sugar and refined carbohydrates can damage collagen through a process called glycation. Additionally, excessive sun exposure and smoking can also accelerate the breakdown of collagen.

It is not definitively known if food or supplements are more effective. Your body breaks down all ingested collagen into amino acids. A balanced diet provides a wide range of nutrients for synthesis, while supplements offer concentrated amounts of specific peptides.