12 Foods High in Collagen, According to a Dietitian

Medically reviewed by Kayla Girgen, RD

Collagen is a protein found in the human body, making up about one-third of the body's total protein content. It serves as a building block for various parts of your body, including the skin, bones, muscles, tendons, and ligaments. It's sometimes even referred to as a kind of "glue" that holds your body together, but this is an exaggeration.

Although your body naturally produces collagen, its production tends to decline with age and exposure to UV light. To prevent collagen deficiencies, eating a diet full of collagen-rich foods can help assure you eat well to protect your skin, muscles, and ligaments.

Adding a collagen supplement to your diet might do, but you can also consume collagen by choosing the right foods.

Bone Broth

Animal bones are a particularly rich source of collagen. The slow simmering process 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. In addition to collagen, bone broth also provides essential amino acids and minerals, making it a nutritious addition to any diet looking to increase collagen levels.

Note that some data suggests that even though bone broth provides key amino acids for collagen synthesis, certain supplements may still be your best source.

Fish and Shellfish

Fish, particularly its skin and scales, is an excellent source of collagen. Collagen derived from fish, known as marine collagen, has great bioavailability. This means it's absorbed into the body more efficiently than collagen from other sources.

Additionally, marine collagen consists mostly of Type I collagen, which promotes the health and elasticity of skin, bones, tendons, and other tissues. For those who follow a pescatarian or semi-vegetarian diet, fish offers a viable option to get collagen naturally, providing a good alternative to beef or chicken. So, the next time you enjoy a sushi dinner, include a salmon skin roll for a collagen boost.

Chicken

Chicken, specifically chicken cartilage, is a natural source of collagen. It is rich in type II collagen, which is beneficial for joint health and may help alleviate symptoms of arthritis.

If you're focused on getting more collagen into your diet, opt for chicken wings or a cute that is served with its skin, when you're shopping for chicken.

Beef

Beef, specifically bovine hide and bones, is a rich source of collagen. The collagen derived from beef, often referred to as bovine collagen, is primarily composed of Type I and Type III collagen. These types of collagen are essential for the health and strength of skin, bone, tendons, fibrous cartilage, connective tissue, and teeth.

Steak, particularly cuts that include connective tissue, contain collagen, too. However, it's worth noting that the collagen in steak is not as readily accessible as it is in cuts that contain more tendon meat, like short ribs.

Egg Whites

Egg whites are a source of proline, one of the amino acids necessary for collagen production.

And although the yolks don’t contain collagen specifically, they are rich in nutrients essential for collagen production in the body.

Eggs can be enjoyed in various ways, like scrambled, hard-cooked, and poached. They are a source of high-quality protein that makes it easy to include additional nutrients in a diet.

Citrus Fruit

While citrus fruits don't contain collagen themselves, fruits like oranges and grapefruits are high in vitamin C, which helps your body produce collagen. Vitamin C plays an integral role in the synthesis of pro-collagen, the body's precursor to collagen.

Berries

Similar to citrus fruits, berries are a natural source of vitamin C. Vitamin C, enables the body to form collagen and use it effectively. So while berries don’t have collagen per se, they can help the body make it naturally.

Garlic

Garlic does not contain collagen itself, but it contributes to collagen production in your body. Garlic is rich in sulfur, which may play a role in collagen production, and preventing collagen breakdown in your body.

Garlic also contains taurine and lipid acid, compounds that help rebuild damaged collagen fibers. Thus, incorporating garlic into your diet can be an effective way to support and enhance your body's natural collagen production.

Dairy

Dairy products, such as milk, cheese, and yogurt, can also indirectly support collagen production in your body. While they do not contain collagen themselves, they are rich in two essential amino acids, proline and glycine, that are key components in collagen molecules.

These amino acids play an important role in collagen synthesis, helping to maintain skin elasticity, strengthen bones, and promote joint health. Plus, other nutrients like calcium and vitamin D found in dairy work synergistically to support overall bone health and development.

Related: The 13 Best Foods For Glowing Skin

Cashews

Cashews, while not directly containing collagen, have an essential role in aiding collagen production. They are packed with copper, a mineral that plays a crucial role in the development of collagen and elastin. Elastin, much like collagen, gives strength and flexibility to the skin, and copper is indispensable for its production. Additionally, cashews are a good source of zinc, another trace mineral vital for the body's ability to repair itself and create collagen.

Pork Rinds

Pork rinds, often overlooked, are a surprising but effective source of dietary collagen. They are made from pigskin, which contains a significant amount of naturally occurring collagen. When consumed, this collagen is broken down into amino acids in our bodies, which can then be used to rebuild our own collagen.

Additionally, pork rinds are high in protein and glycine, an essential amino acid crucial for collagen synthesis.

Related: 10 High-Protein Foods

Oysters

Oysters, though less typical in collagen discussions, play a vital role in collagen production. High in zinc, just a few oysters can provide more than the daily recommended intake of this essential mineral.

Zinc is a critical component in the creation and repair of collagen, promoting skin health and healing. Additionally, oysters are rich in amino acids like glycine and proline, the primary building blocks of collagen proteins.

Benefits of Eating More Collagen

Including collagen or nutrients that support collagen production in your diet may offer some surprising benefits for your overall health. Here are some ways that supporting healthy collagen levels may be something you want to explore:

• Skin health: Collagen contributes to the skin's elasticity, hydration, and overall health. Aging and environmental factors decrease collagen, potentially leading to wrinkles and dry skin. Increasing collagen intake can combat these effects and promote youthful, glowing skin.

• Joint pain: Collagen assists in maintaining the integrity of your cartilage, which is the rubber-like tissue protecting your joints. Increasing collagen consumption can ease joint pain and symptoms of arthritis.

• Heart health: Collagen provides structure to your arteries, preventing them from weakening. Thus, healthy collagen could help support heart health.

• Muscle mass: Collagen contains the amino acid glycine, which plays a role in the synthesis of creatine. This can provide muscles the fuel they need to power through workouts, potentially enhancing muscle mass.

• Bone health: Like our joints and skin, our bones are also rich in collagen, which helps keep them strong and healthy. As we age, collagen levels decrease, leading to conditions like osteoporosis.

Are Collagen Foods Better Than Collagen Supplements?

While both dietary collagen and collagen supplements can contribute to the body's collagen levels, there are certain factors that might make one preferable over the other.

Dietary collagen, obtained from food sources like cashews, pork rinds, and oysters, boasts the advantage of being in its most natural form. Consuming collagen through a diverse diet helps to maintain a balance of other essential nutrients, such as antioxidants, vitamins, and minerals, which further aid the body's collagen production and overall health.

On the other hand, collagen supplements can be a convenient and targeted solution to collagen deficiencies. They are typically derived from bovine or marine sources and can be handy for individuals who have dietary restrictions or do not have access to diverse food sources.

However, it's worth noting that absorption of collagen, be it from dietary sources or supplements, greatly depends on your overall health, age, and metabolic rate. Therefore, while both forms can support the body's collagen production, it's recommended to speak to a healthcare professional or a dietitian to identify the most effective solution for your specific needs.

A Quick Review

Collagen is becoming a must-have addition in wellness-focused diets, and for good reason, as adequate collagen may support skin health, bone health, and many other aspects of our health. But while collagen supplements seem to get the most attention, we can’t forget that it is simple to obtain collagen from our diet as well.

So if you take more of a “food first” approach to nutrition, including foods like fish, bone broth, and even pork rinds (try and get the baked varieties) can help you include the collagen you need naturally.

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