Which drink is high in collagen? Your complete guide

October 7, 2025 •

4 min read

Over one-third of your body's total protein is collagen, a vital component for skin, bones, and connective tissues. When considering which drink is high in collagen, options range from nourishing bone broth to convenient supplements and nutrient-rich, plant-based smoothies that support your body’s natural production.

Quick Summary

Bone broth is a primary dietary source of collagen, extracted from animal bones during slow simmering. Alternatively, supplements in powder, capsule, or liquid form offer concentrated collagen peptides from animal or marine sources. For vegans, booster drinks provide key amino acids and vitamins, like Vitamin C, that aid the body's natural synthesis.

Key Points

Bone Broth is a direct source: Slow-simmered bone broth is rich in naturally extracted collagen and other beneficial nutrients like minerals and amino acids.
Supplements offer concentrated peptides: Hydrolyzed collagen peptides in powders or liquids are highly bioavailable and offer a convenient, concentrated dose from bovine or marine sources.
Plant-based drinks boost production: Vegan options do not contain collagen but provide the necessary amino acids, vitamins (especially C), and minerals to help the body produce its own.
Different sources yield different collagen types: Beef broth and bovine supplements offer Type I & III (skin, bones), while chicken broth offers Type II (joints).
Combine with exercise for best results: Research suggests that combining collagen intake with resistance exercise can significantly improve muscle mass and strength.
Quality and absorption are key: For supplements, look for hydrolyzed peptides and third-party testing for better absorption and purity. For whole foods, quality of sourcing matters.

Bone Broth: The Traditional Collagen Power Drink

Bone broth is a savory liquid made by simmering animal bones and connective tissue for an extended period, extracting nutrients like collagen, amino acids, and minerals. Unlike supplements that contain hydrolyzed collagen, bone broth provides a more holistic and nutrient-dense option.

How Bone Broth Provides Collagen

During the slow-simmering process, collagen is naturally broken down and released into the liquid, forming gelatin that becomes visible when the broth cools. This process yields a bioavailable form of collagen that your body can easily absorb.

Beef Bone Broth: Typically rich in Type I and Type III collagen, which support skin, bones, muscles, and ligaments.
Chicken Bone Broth: A good source of Type II collagen, which is most beneficial for cartilage and joint health.
Fish Bone Broth: Provides Type I collagen, and is noted for its high bioavailability due to smaller peptide size.

Collagen Supplements: Convenient and Targeted

For a concentrated and convenient collagen boost, supplements in powder, liquid, or capsule form are a popular choice. Most quality supplements use hydrolyzed collagen (or collagen peptides), which is broken down into smaller, easier-to-absorb molecules.

Animal-Derived Supplements

Bovine Collagen: Sourced from cows, this often contains Type I and Type III collagen, promoting skin elasticity, bone strength, and joint function.
Marine Collagen: Extracted from fish skin and scales, it is primarily Type I collagen and is known for its high bioavailability, making it very effective for skin health.

Plant-Based Collagen Boosters

It's important to note that actual collagen only comes from animals. However, vegan-friendly drinks support the body’s natural production by providing the necessary building blocks and cofactors. These are often called “collagen builders.”

Amino Acid Blends: Vegan powders provide the key amino acids—glycine, proline, and lysine—needed for collagen synthesis.
Vitamin and Mineral Support: Ingredients like Vitamin C from fruits (citrus, berries) and silica from bamboo or horsetail are crucial cofactors for collagen production.

Homemade Collagen-Boosting Drink Recipes

Creating your own drink can be a delicious way to get collagen or its precursors. For a direct source, you can simply add unflavored collagen powder to almost any beverage.

Here are some examples of homemade collagen-supporting drinks:

Citrus Collagen Water: Mix 1 tbsp of hydrolyzed collagen powder with cold water, the juice of one lemon, and a teaspoon of honey.
Berry Collagen Smoothie: Blend a cup of mixed berries (rich in Vitamin C and antioxidants), a scoop of collagen powder, a banana for creaminess, and milk or coconut water.
Golden Glow Latte: Whisk together warm almond milk, a scoop of collagen powder, turmeric, ginger, and a pinch of black pepper for absorption.

Comparison of Collagen Drink Options


Feature	Bone Broth	Collagen Supplements	Plant-Based Boosters
Primary Source	Animal bones, connective tissue	Animal hides (bovine), fish skin (marine), or amino acids (vegan)	Amino acids, vitamins from plants (fruits, vegetables, herbs)
Collagen Type(s)	Varies based on source (e.g., Type I, II, III)	Targeted types (e.g., Type I & III, or Type II)	No direct collagen; provides building blocks
Nutrient Profile	Broad range (minerals, electrolytes, gelatin)	Concentrated collagen peptides, sometimes with added vitamins	Vitamins (especially C), minerals (zinc, copper), antioxidants
Bioavailability	Bioavailable, less concentrated than peptides	Highly bioavailable due to hydrolysis	Depends on the body's natural synthesis ability
Convenience	Requires simmering or buying prepared broth	High convenience; dissolvable powders, ready-to-drink liquids	High convenience; easily blended into smoothies or juices
Taste	Savory and rich; can be used in cooking	Often flavorless (powders), or comes in various flavors	Varies widely based on ingredients

Making Your Choice: The Pros and Cons

Choosing the best drink depends on your specific health goals, dietary preferences, and lifestyle. There are compelling arguments for each option.

The Case for Bone Broth

As a whole-food source, bone broth offers more than just collagen. It provides essential minerals and is considered less processed than most supplements. The presence of gelatin can also be beneficial for gut health. However, its collagen concentration can vary, and it requires more preparation time if made at home. Some research even suggests it might not contain as much collagen as proponents claim, though it's still a nutrient-dense food.

The Case for Collagen Supplements

Supplements provide a targeted dose of easily absorbed, hydrolyzed collagen peptides. This makes it a convenient and effective option, especially for skin hydration and elasticity. The key is choosing a high-quality product that is third-party tested and aligns with your dietary needs (e.g., grass-fed bovine, sustainably sourced marine). While effective, some supplements may contain unnecessary fillers or high doses of other nutrients.

The Case for Plant-Based Boosters

For vegetarians and vegans, or those who prefer a food-first approach, drinks that boost natural collagen production are the only option. By focusing on nutrient-rich fruits and vegetables high in Vitamin C, zinc, and copper, you provide your body with the raw materials needed for synthesis. This approach, however, relies on your body's own production mechanisms, which may not be as direct as consuming external collagen peptides. Many vegan collagen-boosting products mimic the amino acid profile of human collagen and combine it with other beneficial ingredients like hyaluronic acid.

Conclusion

When it comes to the question, "Which drink is high in collagen?", the answer depends on whether you seek direct intake or a synthesis boost. Bone broth is the definitive source of natural, dietary collagen, offering a wide array of nutrients and a savory flavor. Collagen peptide supplements offer a more convenient, concentrated, and highly absorbable option for targeted benefits. For vegans and those prioritizing a holistic, plant-based approach, smoothies and juices rich in Vitamin C, amino acids, and minerals can effectively support the body's natural collagen production. Each option provides distinct benefits, and the best choice ultimately aligns with your dietary preferences and wellness goals.

For those interested in the broader science of supplements, authoritative sources like the NIH provide extensive research on the effects of different nutrients and compounds.

Frequently Asked Questions

Yes, bone broth is an excellent and natural source of dietary collagen, along with other nutrients like amino acids and minerals. The amount of collagen can vary based on the bones used and cooking time.

No, real collagen only comes from animal sources. However, plant-based 'collagen builder' drinks or powders provide the amino acids and vitamins, like Vitamin C, that are essential for the body to produce its own collagen.

Results can vary, but many studies show improvements in skin elasticity and hydration within 4 to 12 weeks of consistent intake of collagen peptides. Joint health benefits might take longer to become noticeable.

The form of the supplement (liquid, powder, or capsule) is less important than whether it is hydrolyzed (broken down into peptides). Hydrolyzed collagen is easier for the body to absorb effectively, regardless of its form.

While a balanced diet provides the building blocks for collagen, your body's natural production declines with age. Consuming collagen-rich foods like bone broth or supplementing can help replenish levels, though supplements offer a more concentrated dose.

The key amino acids for collagen synthesis are glycine, proline, and lysine. These can be sourced from various protein-rich foods, both animal and plant-based.

Collagen supplements are generally safe, but some people might experience mild bloating or digestive discomfort. Additionally, it's important to be aware of potential interactions with other ingredients, such as high doses of vitamins in combination formulas.