Which foods increase collagen? A complete nutritional guide

October 6, 2025 •

4 min read

Did you know that collagen production in the skin declines by about 1% each year after the age of 20? Understanding which foods increase collagen can help counteract this natural process by providing the essential building blocks and cofactors needed for synthesis, supporting your skin, joints, and overall health.

Quick Summary

A balanced diet rich in specific amino acids, vitamins, and minerals helps the body produce and protect its own collagen. Optimal food sources include high-protein animal products, bone broth, and plant-based foods full of vitamin C, zinc, and powerful antioxidants.

Key Points

Amino Acid Power: Prioritize high-protein foods like chicken, fish, eggs, and legumes to supply your body with the essential amino acids, such as proline and glycine, needed for collagen synthesis.
Vitamin C is Crucial: Include plenty of vitamin C-rich foods, including citrus fruits, berries, and bell peppers, as this nutrient is a vital cofactor for collagen production.
Mineral Support: Ensure your diet contains adequate zinc and copper from sources like nuts, seeds, and shellfish, which are essential for forming and stabilizing collagen fibers.
Antioxidant Protection: Consume antioxidant-rich foods like berries, leafy greens, and tomatoes to protect your existing collagen from oxidative damage and breakdown.
Consider Bone Broth: Integrate bone broth into your diet for a natural source of gelatin (a form of collagen) and minerals, which may support joint and gut health.
Protect What You Have: Safeguard your collagen by limiting sun exposure, quitting smoking, and reducing your intake of sugar and refined carbohydrates.

The Role of Diet in Collagen Production

Collagen, the most abundant protein in the human body, acts as the foundational 'glue' for your skin, bones, muscles, tendons, and cartilage. As we age, our natural production of collagen slows down, leading to visible signs of aging like wrinkles and less resilient connective tissue. While supplements are popular, a well-rounded diet can provide the necessary amino acids and cofactors to support your body's innate ability to synthesize and repair collagen. You can either consume foods that contain collagen directly or those rich in the nutrients required for its production.

Foods with the Building Blocks: Amino Acids

For your body to create new collagen, it needs a ready supply of the necessary amino acids, primarily glycine, proline, and hydroxyproline. These are readily available in high-protein foods, both animal- and plant-based.

Animal-Based Sources

These foods contain collagen itself, which the body then breaks down into amino acids for use elsewhere.

Bone Broth: Made by simmering animal bones and connective tissue, bone broth contains gelatin, a cooked form of collagen. Beef bone broth is rich in Type I and III collagen, while chicken broth offers Type II, beneficial for cartilage.
Chicken: The connective tissue in poultry, particularly in cuts like chicken feet, thighs, and wings, is a dense source of dietary collagen.
Fish and Shellfish: Fish skin, bones, and scales contain collagen, with marine collagen being highly bioavailable and easily absorbed by the body. Eating fish with the skin on or consuming shellfish like oysters and shrimp can be beneficial.
Eggs: While eggs don't contain connective tissue, egg whites are a good source of proline, a key amino acid for collagen synthesis.

Plant-Based Sources

While plants do not contain collagen, many are rich in the amino acids and other nutrients needed for the body to manufacture its own.

Legumes and Beans: These are excellent sources of protein that provide key amino acids for synthesis. Beans also contain copper, another important cofactor.
Soy Products: Tofu and tempeh are good sources of the amino acids needed to build proteins, including collagen.

Foods for the Cofactors and Protection

Amino acids aren't the only pieces of the puzzle. Your body also needs specific vitamins and minerals to assist in the complex process of collagen formation and to protect existing fibers from damage.

Vitamin C

Vitamin C is one of the most critical nutrients for collagen synthesis, acting as a vital cofactor for the enzymes that stabilize collagen's triple-helix structure. Without enough vitamin C, your body simply can't effectively produce collagen.

Citrus Fruits: Oranges, lemons, and grapefruits are packed with vitamin C.
Berries: Strawberries, blueberries, and raspberries are rich in both vitamin C and protective antioxidants.
Bell Peppers: Red bell peppers are an especially potent source of vitamin C.
Leafy Greens: Vegetables like spinach, kale, and broccoli offer good amounts of vitamin C.

Zinc and Copper

These trace minerals are essential cofactors for the enzymes involved in collagen production and cross-linking.

Nuts and Seeds: Cashews, almonds, and pumpkin seeds are good sources of zinc and copper.
Shellfish: Oysters, crab, and lobster are high in zinc.
Legumes and Whole Grains: Beans, chickpeas, lentils, and whole grains provide both zinc and copper.

Antioxidants

Antioxidants protect your skin and collagen from damage caused by free radicals, which can be generated by sun exposure and other environmental stressors.

Tomatoes: Contain lycopene, a powerful antioxidant that protects the skin.
Garlic: High in sulfur, which helps synthesize and prevent the breakdown of collagen.
Avocados: Rich in vitamin E and healthy fats that help maintain skin elasticity.
Pomegranates: Packed with antioxidants that protect against collagen breakdown.

Comparing Collagen-Building Food Sources


Food Source	Direct Collagen Content	Key Nutrients for Synthesis	Best For	Considerations
Bone Broth	High (Gelatin form)	Glycine, Proline, Minerals	Joint & Gut Health	Quality and cooking time can vary collagen content.
Chicken	High (Connective Tissue)	Glycine, Proline	General Protein Intake	Collagen content varies by cut; skin-on cuts are richer.
Fish & Shellfish	High (Skin, Bones)	Glycine, Proline, Zinc, Copper	Skin Elasticity	Marine collagen is highly bioavailable; some parts not typically eaten.
Citrus Fruits	None	Vitamin C	Synthesis Cofactor	Crucial for vegetarian/vegan diets to support production.
Leafy Greens	None	Vitamin C, Chlorophyll	Antioxidant Protection	Rich in vitamins and minerals that boost skin health.
Nuts & Seeds	None	Zinc, Copper	Mineral Support	Excellent plant-based source for cofactors.

Lifestyle Factors for Preserving Collagen

Beyond diet, several lifestyle choices can impact your body's collagen levels. Protecting the collagen you already have is just as important as building new collagen.

Sun Protection: Excessive exposure to UV light is a major cause of collagen breakdown. Use sunscreen daily and limit sun exposure.
Avoid Smoking: Chemicals in cigarette smoke can damage collagen and elastin, accelerating aging.
Limit Sugar Intake: High sugar consumption can lead to the formation of advanced glycation end products (AGEs), which damage nearby proteins and cause collagen to become weak and brittle.
Hydrate Adequately: Staying hydrated is essential for skin moisture and elasticity, supporting the overall health of connective tissues.
Get Sufficient Sleep: The body uses sleep time to repair and regenerate, including producing new collagen.

Conclusion: A Holistic Approach to Boosting Collagen

While no single food acts as a magic bullet for increasing collagen, adopting a comprehensive nutritional strategy can provide your body with the best chance to synthesize and maintain this vital protein. Instead of relying solely on supplements, focus on a varied, whole-foods diet rich in the essential amino acids from high-quality protein sources and the necessary cofactors like vitamin C, zinc, and copper. For those following a plant-based diet, focusing on nutrient-dense fruits, vegetables, nuts, seeds, and legumes is key to supporting natural collagen production. Combined with healthy lifestyle habits like sun protection and limiting sugar, this dietary approach offers a sustainable and effective way to nourish your body and support healthy, youthful-looking skin and strong joints for the long term. For more in-depth information on nutrition, consult a resource like Harvard T.H. Chan School of Public Health: The Nutrition Source.

Frequently Asked Questions

True collagen is only found in animal products. However, vegetarians and vegans can support their body's natural collagen production by consuming a varied diet rich in the necessary amino acids from legumes, soy, and nuts, along with crucial cofactors like vitamin C, zinc, and copper found in a wide range of fruits and vegetables.

While bone broth contains gelatin, a form of collagen, the amount and amino acid profile can vary significantly depending on how it's prepared. Your body still needs to break down the protein into amino acids for use, but it's a valuable source of nutrients.

Some studies suggest that collagen supplements, particularly hydrolyzed collagen peptides, are highly bioavailable and easily absorbed. However, a balanced diet provides a wider range of synergistic nutrients that support overall health, making a food-first approach often preferable.

Excessive intake of sugar and refined carbohydrates can form compounds called AGEs that damage collagen fibers. Similarly, a diet low in fruits and vegetables, which provide key cofactors and antioxidants, can hinder production.

The effects of dietary changes on collagen production are not instant and can take time to become noticeable. Studies on supplements show results can be seen after 8 to 12 weeks of consistent intake, but a holistic approach with whole foods may take longer.

While topical vitamin C has been shown to have skin benefits, dietary vitamin C is essential for collagen synthesis throughout the entire body. For optimal results, both internal and external methods can be used, but consuming enough vitamin C is the key.

Marine collagen from fish is often cited as being more bioavailable due to its smaller peptide size, meaning it may be absorbed more easily. However, research shows that different collagen sources can be effective, and the best choice may depend on dietary preference and budget.