Understanding Where to Get Collagen Peptides Naturally

January 5, 2026 •

4 min read

Over 90% of the body's collagen is type I, found in skin, bones, and tendons, yet the body doesn't absorb dietary collagen directly. To get collagen peptides naturally, your body must first break down the collagen protein from food into smaller, absorbable peptides and amino acids during digestion.

Quick Summary

The body must break down dietary collagen into absorbable amino acids and peptides from animal products like bone broth, skin-on chicken, and fish. It can also synthesize its own collagen by consuming nutrient-rich plant-based foods containing key building blocks like vitamin C, zinc, and amino acids.

Key Points

Source directly from animals: Animal-based foods like bone broth, skin-on chicken, fish, and tough meat cuts provide direct collagen protein.
Peptides are digested collagen: Your body breaks down food-based collagen into smaller, absorbable amino acids and peptides during digestion, not absorbing the whole protein.
Support production with nutrients: Vegan and vegetarian options focus on foods rich in Vitamin C (citrus, berries), zinc (nuts, legumes), and copper (cashews, seeds) to support the body's own collagen synthesis.
Enhance absorption through hydrolysis: Supplemental collagen peptides are pre-broken down (hydrolyzed) for better absorption than natural food sources.
Lifestyle impacts collagen: Staying hydrated, limiting sugar, and protecting against sun damage help preserve existing collagen and aid new production.
Balanced diet is key: A diverse diet provides all the essential amino acids and cofactors needed for healthy collagen synthesis.
Consider whole foods first: Prioritizing nutrient-dense whole foods over supplements is generally a safer and more comprehensive approach to supporting collagen naturally.

The Difference: Natural Collagen vs. Collagen Peptides

It's a common misconception that you can consume 'collagen peptides' directly from whole foods. Collagen is a large, complex protein found in animal connective tissues. The body cannot absorb this large molecule in its whole form. Instead, during digestion, the body breaks down collagen from foods into smaller components called amino acids and peptides, which are then absorbed and utilized. Supplemental collagen peptides, or hydrolyzed collagen, have already gone through a manufacturing process to break them down, making them more bioavailable and easily absorbed. However, a natural approach focuses on providing the body with the raw materials it needs to both break down and build its own collagen effectively.

Direct Animal Food Sources of Collagen

For those who eat animal products, certain foods are rich in the structural protein collagen itself. When you consume these foods, your digestive system gets to work, breaking down the complex collagen into its more usable peptide form.

Bone Broth

Simmering animal bones and connective tissues for an extended period creates a nutrient-rich broth containing collagen, gelatin, and various minerals.

How to make it: Slow-cook beef, chicken, or fish bones with water and a splash of vinegar for 4 to 24 hours to help extract maximum nutrients.
Serving suggestion: Use as a base for soups, stews, or simply sip warm throughout the day.

Skin-On Poultry and Fish

Connective tissue is concentrated in the skin and joints of animals. Eating chicken with the skin on or cooking with fish skin can contribute to your dietary collagen intake.

Chicken: Opt for skin-on chicken thighs, drumsticks, or use chicken feet for broth.
Fish: Marine collagen is easily absorbed. Eating canned sardines (which include bones and skin) or leaving the skin on your salmon provides an excellent source.

Other Animal Parts

Some cultures regularly consume less common cuts of meat that are exceptionally high in collagen.

Tough cuts of meat: Pot roast, brisket, and oxtail are packed with connective tissue that becomes gelatinous when slow-cooked.
Organ meats: Beef liver and other organ meats are a concentrated source of Type I collagen.
Gelatin: This is a cooked form of collagen, created by boiling animal connective tissues. It is found in many desserts, but can also be used as a thickener in cooking.

Nutrients That Boost Natural Collagen Production

Whether you eat meat or follow a vegan/vegetarian diet, providing your body with the right co-factors and amino acid building blocks is essential for synthesizing its own collagen.

Vitamin C

This vitamin is a crucial cofactor for the enzymes that stabilize and synthesize collagen molecules. Without enough Vitamin C, collagen production is impaired.

Excellent sources: Citrus fruits (oranges, lemons), berries (strawberries, blueberries), bell peppers, kiwi, and tropical fruits.

Zinc

Zinc is a vital mineral that helps break down and rebuild collagen, playing a role in wound healing and skin integrity.

Excellent sources: Shellfish (especially oysters), red meat, poultry, beans, legumes, nuts, seeds, and whole grains.

Copper

Copper is another essential cofactor for the enzyme lysyl oxidase, which helps with the cross-linking of collagen fibers, providing them strength.

Excellent sources: Nuts, seeds, leafy greens, organ meats, and shellfish.

Amino Acids

Collagen is made up of amino acids, especially glycine, proline, and hydroxyproline. The body produces these from protein-rich foods.

Sources: Eating a variety of complete protein sources like eggs, fish, poultry, dairy, and legumes ensures a sufficient supply of these building blocks.

Natural Sources vs. Synthetic Supplements: A Comparison


Feature	Natural Food Sources	Processed Supplements (Peptides)
Form of Collagen	Whole protein (broken down by digestion)	Hydrolyzed into small, bioavailable peptides
Absorption Rate	Slower, as the body must break it down first	Much faster, due to pre-hydrolyzed molecules
Nutrient Profile	Provides a complete profile of vitamins, minerals, and proteins	Targeted, often containing only collagen peptides and maybe a few additives
Cost	Generally more cost-effective as part of a regular diet	Can be more expensive, depending on brand and source
Evidence for Benefits	Limited specific studies on whole food collagen, though indirect evidence for nutrient-dense diets exists	A growing body of research supports the benefits of hydrolyzed collagen peptides
Vegan/Vegetarian Options	No direct source, but many foods support production	Lab-grown vegan options exist, but are less common

Lifestyle Factors for Natural Collagen Support

Beyond diet, other habits can impact your body's ability to produce and maintain collagen.

Stay hydrated: Drinking plenty of water helps maintain skin elasticity and aids the transport of nutrients needed for collagen synthesis.
Limit sugar and refined carbs: Excessive sugar intake can damage collagen through a process called glycation, which stiffens collagen fibers.
Protect from sun damage: UV rays break down collagen fibers, accelerating the aging process. Wearing sunscreen is crucial.
Avoid smoking: Smoking drastically inhibits collagen production.
Eat a balanced diet: A nutrient-rich diet, such as the Mediterranean diet, provides antioxidants and other nutrients that protect existing collagen from damage.

Conclusion

While true collagen peptides are typically a result of a manufacturing process, you can get the amino acid building blocks for collagen naturally through a well-rounded diet. The most direct food sources of collagen come from animal parts rich in connective tissue, such as bone broth, skin-on poultry, and fish. For everyone, consuming a variety of fruits, vegetables, nuts, and seeds rich in Vitamin C, zinc, and copper is essential for stimulating the body's natural collagen production. Combining these dietary choices with a healthy lifestyle is the most comprehensive way to support your body's collagen and overall vitality.

For more information on the role of nutrition in skin health and collagen, you can explore resources from reputable institutions such as the Harvard T.H. Chan School of Public Health. Harvard University Nutrition Source: Collagen

Frequently Asked Questions

The main difference is size and absorption. Dietary collagen from food is a large, complex protein that your body must break down into smaller amino acids and peptides. Collagen peptides, or hydrolyzed collagen, are smaller, pre-broken-down fragments that are more easily absorbed by the body.

Plants do not naturally contain collagen, as it is an animal-based protein. However, many plant-based foods provide the essential amino acids and co-factors, like Vitamin C, zinc, and copper, that your body needs to produce its own collagen.

When you consume bone broth, your digestive system breaks down the collagen and gelatin into amino acids and smaller peptides, which are then absorbed. The amount can vary depending on how the broth was prepared, but it does contribute to the building blocks for collagen synthesis.

Vitamin C is arguably the most critical nutrient, acting as a crucial cofactor for the enzymes involved in collagen synthesis and stability. Without sufficient Vitamin C, the body cannot effectively produce or maintain collagen.

For maximum benefit, combine direct collagen sources (like bone broth or skin-on poultry) with nutrient-rich foods containing Vitamin C, zinc, and copper. Additionally, maintain a healthy lifestyle by staying hydrated, limiting sugar, avoiding smoking, and protecting your skin from the sun.

As you age, your body's natural collagen production declines. Unhealthy lifestyle choices like excessive sun exposure, smoking, high sugar intake, and poor hydration can accelerate this decline by damaging existing collagen fibers and inhibiting synthesis.

It depends on your goals. Processed supplements (peptides) offer higher bioavailability for rapid absorption. However, a whole-foods approach provides a broader range of nutrients at a lower cost and supports overall health, which in turn boosts natural collagen production. Some research suggests supplements may have specific benefits, but overall diet is key.