You may have heard that collagen keeps your skin glowing and your nails strong. But that’s just the beginning: As the most abundant protein in the body, it gives your skin, bones, muscles, and connective tissues their structure and strength.
“When you eat collagen, your body breaks it down into amino acids and small fragments called peptides,” explains Kylie King, M.S., R.D., registered dietitian and founder of Kylie King Nutrition. “Despite the marketing, it doesn’t travel intact to your skin, your hair, or your nails. Your body decides where those building blocks go.”
King notes that dietary collagen is rich in the amino acids glycine, proline, and hydroxyproline, which are what your body uses to build its own collagen. “Eating collagen gives your body the raw materials, but it does not give your body the finished product,” she explains.
Meet the Experts: Kylie King, M.S., R.D., registered dietitian and founder of Kylie King Nutrition; Keri Gans, M.S., R.D., registered dietitian and author of The Small Change Diet; Melissa Mroz-Planells, D.C.N., R.D.N., national media spokesperson for the Academy of Nutrition and Dietetics and member of the Prevention Medical Review Board.
“Having adequate collagen levels helps maintain your muscles and joint cartilage, and helps your skin stay more elastic,” said Melissa Mroz-Planells, D.C.N., R.D.N., national media spokesperson for the Academy of Nutrition and Dietetics and member of the Prevention Medical Review Board. Along with reducing wrinkles and increasing muscle mass, collagen may also help reduce osteoarthritic joint pain and keep your bones strong, added Keri Gans, M.S., R.D., registered dietitian and author of The Small Change Diet.
The best way to add more collagen to your diet is to take a two-pronged approach. First, enjoy more foods that contain the protein. And second, choose foods with nutrients that support the body’s natural production of collagen, such as vitamin C. Below, you’ll find the top foods that fit into both categories, plus what else you should know about incorporating more collagen into your diet.
Best foods to support collagen production
Fish
Protein-rich foods are going to be your best option for boosting collagen, said Mroz-Planells. One great animal protein option is fish, especially with the skin on! Plus, collagen derived from fish, known as marine collagen, has great bioavailability—meaning that it’s absorbed into the body more efficiently than collagen from other sources.
Chicken
Did you know that many collagen supplements are actually derived from chicken? Another animal protein suggestion from Mroz-Planells, chicken, specifically chicken cartilage, is a natural source of collagen and beneficial for joint health and alleviating symptoms of arthritis.
Egg whites
While eggs don’t contain connective tissues like many other animal products, egg whites do have large amounts of proline, one of the amino acids necessary for collagen production.
Oysters
While not naturally rich in collagen, oysters are very rich in zinc—only eating a few will get you to more than your daily value! Studies have shown that zinc is a critical component in the creation and repair of collagen, promoting skin health and healing.
Beans
If you’re following a plant-based diet, beans are a great source of plant protein, said Mroz-Planells. Plus, they are rich in collagen-boosting properties. Studies have shown that the consumption of common beans can help maintain collagen production because they contain amino acids necessary for building the protein.
Citrus fruits
Many foods that are not naturally high in collagen can still support collagen production. It is more about helping your own body make more collagen by eating certain foods, particularly those rich in vitamin C, said Gans. Research shows that vitamin C plays an integral role in the synthesis of pro-collagen, the body’s precursor to collagen. So, citrus fruits, which are high in this essential vitamin, can play a big role in boosting your collagen.
Bell peppers
Similar to citrus fruits, bell peppers are a great source of vitamin C, said Mroz-Planells, which plays a significant role in collagen production. In fact, all bell peppers—green, yellow, red, and orange—contain more vitamin C than an orange.
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Potatoes
A lesser-known source of vitamin C, potatoes can also help your body produce more collagen, said Mroz-Planells. Sweet potatoes are a great source of vitamin C, too, as well as beta-carotene antioxidants that the body converts to vitamin A, which sends messages to your body to produce collagen. One study even found that potato peel extract can stimulate collagen production and can be an effective anti-aging agent in skincare. Potato face mask anyone?
Bone broth
Animal bones are a particularly rich source of collagen, and the slow simmering of bones and connective tissues in water allows the collagen in the bones to break down into gelatin, which can be more easily absorbed by your body. However, recent research has shown that bone broth may not always be a reliable source of collagen—but it does provides key amino acids for collagen production.
Dairy
Milk, cheese, yogurt, and any of your other favorite dairy products can also indirectly support collagen production in your body. While they do not naturally contain collagen themselves, they are rich in two amino acids, proline and glycine, that are essential for collagen production.
Garlic
While not naturally rich in collagen, garlic is rich in sulfur, which studies have shown to play a role in collagen production. Keep in mind that you probably need to consume a lot of garlic for it to make a difference in your collagen levels. Eating too much garlic can cause heartburn and indigestion, so it is best to avoid adding excess garlic just to hit your goal collagen intake.
Cashews
Cashews may not be a natural source of collagen, but they are a good source of zinc, which we already mentioned plays an important role in collagen production. Cashews are also rich in copper, a mineral that plays a crucial role in the development of collagen and elastin—which, much like collagen, gives strength and flexibility to the skin.
How much collagen do you need daily?
It varies depending on how much your body absorbs as you age, said Gans. “However, most research will support between 2.5 and 15 grams per day,” she noted.
If you are eating a balanced diet with adequate amounts of protein, fruits, and vegetables, you probably are doing a good job supplying your body with the building blocks needed to make collagen, said Mroz-Planells. “If you need a supplement, the research is mixed with the dosage of collagen supplements tested and there is not one recommended serving amount.” If you are taking a supplement, follow the manufacturer’s label for dosing since each formulation will contain varying amounts of collagen, Mroz-Planells advised.
Is it better to get collagen from your diet than from supplements?
As we age, two things happen. Collagen production and concentration decrease and our ability to absorb nutrients from the foods we eat also lessens, said Mroz-Planells. For these reasons, a supplement may be better tolerated or more effective than getting collagen from your diet. With that being said, “not everyone is going to need collagen supplements,” she noted. Focus first on improving your diet to include those collagen-boosting foods and then, if needed, consider adding on a collagen supplement, Mroz-Planells suggested.
Taking collagen supplements is an emerging area of interest, said Mroz-Planells. “Some studies have shown improvements in skin hydration, elasticity, and fewer wrinkles by increasing collagen either through diet or taking a collagen supplement in older adults.” Talk with your healthcare provider to learn if increasing collagen is right for you, she advised. They will work with you to determine the best strategy for doing so.
If you’re looking to up your collagen intake to support skin health, King notes that protecting your skin is key. “UV exposure breaks down collagen. Protecting the collagen you already have with sunscreen may matter more for your skin than chasing collagen-rich foods,” she says.
Dietary supplements are products intended to supplement the diet. They are not medicines and are not intended to treat, diagnose, mitigate, prevent, or cure diseases. Be cautious about taking dietary supplements if you are pregnant or nursing. Also, be careful about giving supplements to a child, unless recommended by their healthcare provider.
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