Collagen and nutrition: everything you need to know

Collagen has become a hot topic in recent years, and for good reason. This protein plays an important role in maintaining radiant skin and flexible joints, depending on the type of collagen. But did you know that our bodies start producing less collagen as early as our mid-twenties? With the right nutrition and support, you can slow down this process and give your collagen levels a boost.

Through nutrition, you can not only replenish your natural collagen supply but also stimulate its production. We provide an overview of several foods that are rich in collagen or support its production, backed by scientific findings.

Bone broth

Bone broth is one of the best-known sources of collagen. By simmering bones and connective tissue for a long time, collagen and gelatin are released, along with minerals like calcium and magnesium. Gelatin is a digestible form of collagen that is easily absorbed by the body (Shoulders & Raines, 2010) [2].

Chicken

Chicken, especially chicken skin, is rich in collagen. The collagen in chicken is particularly beneficial for joints because it contains type II collagen, which supports cartilage (Santana et al., 2020) [3].

Fish and shellfish

Fish and shellfish, especially their connective tissue and skin, contain high concentrations of type I collagen. This type is most abundant in our skin and contributes to elasticity and firmness.

Eggs (especially eggshell membrane)

Eggshells and membranes are rich in collagen components, including glycine and proline. These amino acids are important for collagen production in the body (Aguirre-Cruz et al., 2020) [5].

Berries

Strawberries, blueberries, and blackberries are rich in vitamin C. They also contain antioxidants that protect collagen from damage caused by free radicals. They play an important role in maintaining healthy connective tissue (USDA, 2024) [11].

Garlic

Garlic is rich in sulfur, a mineral that supports collagen production and protects against breakdown. It also contains taurine, an amino acid that helps repair damaged collagen.

Leafy greens

Leafy greens like spinach and kale are rich in chlorophyll. Studies show that chlorophyll can stimulate the production of procollagen, the precursor to collagen (Cho et al., 2006) [6].

Nuts and seeds

Nuts such as almonds and seeds like sunflower seeds are rich in zinc and copper. These minerals support enzymatic processes that are essential for collagen synthesis (USDA, 2024) [11].

Tomatoes

Tomatoes are rich in lycopene, a powerful antioxidant that helps prevent collagen breakdown. It also protects against damage caused by UV radiation and free radicals (Rinnerthaler et al., 2015) [7].

Avocados

Avocados are rich in vitamin E. Vitamin E helps protect collagen structures from oxidative stress (NHS, 2020) [8].

Soy products

Soy products like tofu and soy milk contain genistein, an isoflavone that can stimulate collagen production. They also have antioxidant properties that slow skin aging (Solway et al., 2020).

Citrus fruits

Citrus fruits do not contain collagen themselves, but they are rich in vitamin C. This is an important cofactor for collagen production. It helps convert proline into hydroxyproline, an amino acid essential for collagen stability (NHS, 2020) [8].

Red peppers

Red peppers are also full of vitamin C. They contain capsaicin, a compound that reduces inflammation and slows collagen loss (USDA, 2024) [11].

Beans

Beans are packed with proteins and amino acids necessary for collagen production. They also contain copper, which helps stabilize collagen fibers (Shoulders & Raines, 2010) [2].

Oysters

Oysters are one of the best sources of zinc, a mineral that supports collagen production and helps repair damaged tissue (Santana et al., 2020) [3].