You can thank the beauty world for collagen's buzzy reputation. So it's no coincidence that Google search around ‘how to get collagen naturally’ has stepped up, too.
Facial serums designed to ramp up collagen production are like catnip for those who want to soften the look of wrinkles and keep their skin feeling plump. And should you prefer to take it in powder, pill or liquid form, the collagen supplement market is currently worth $662 million, according to a report by Mordor Intelligence.
But collagen, which accounts for roughly 30-40% of our body's protein, does so much more than just give our skin a boost. Not to mention, it's also possible to support collagen production naturally by eating foods rich in certain amino acids, vitamin C, zinc and copper (more on that later).
“If an increased collagen intake is something you’re interested in, you can do so through your diet,” says Melissa Cohen, a nutritionist at Vitabiotics. "Thankfully, getting more collagen from your diet is relatively simple, as there are plenty of accessible collagen-rich foods, many of which we already consume daily without realising.”
What is collagen?
Collagen is the most abundant protein in the body," says Alexis Granite, dermatologist at Mallucci London. "It’s essential for building muscle and cell repair. It's a long, fibrous, structural protein – it’s rope-like in appearance – that gives the skin strength and elasticity.”
A skincare staple you might have not known you needed.
In fact, experts have identified at least 28 different types of collagen in the body, with 90% being type 1, which is crucial for skin elasticity as well as healthy hair, nails, bones and ligaments. Type 2 collagen is also crucial for keeping the cartilage around our bones strong to cushion our joints against high-impact movement.
The trouble is, the body's level of collagen production begins to decline with age. Our skin alone starts to lose 1% of collagen each year after the age of 25, while women lose 30% of their skin's collagen in the first five years after menopause.
So, can you really eat collagen?
According to Jessica Shand, registered naturopathic nutritionist and author of The Hormone Balance Handbook, the answer is yes – but with a caveat. “It's a little more nuanced than people often think,” she says. “We do not simply eat collagen and have it go straight to the skin or joints unchanged.
“What diet really does is provide the raw materials and cofactors the body needs to make and maintain its own collagen,” she continues. "That includes enough protein, specific amino acids, vitamin C, and minerals such as copper and zinc. So food can absolutely support collagen production, but it works by helping the body build collagen itself rather than acting like a direct shortcut.”
The only food that actually contains collagen is meat. That said, certain vegetables, fruits and even seafood – all elements of a healthy, varied diet – also contain nutrients that support collagen production. “In practical terms, collagen support is not about one magic superfood food,” says Jessica. "It is about having enough protein overall, plus vitamin C-rich produce and key minerals in the diet. A varied whole-food diet tends to do more for skin and connective tissue health than any single ingredient.”
The 4 key nutrients that help you produce more collagen
According to Jessica, these are the key nutrients you need to look for in your diet:
- Amino acids: “The main building blocks are amino acids, particularly glycine, proline, and lysine, because collagen is rich in these."
- Vitamin C: “You need the nutrients that help the body actually assemble and stabilise collagen properly. Vitamin C is essential because it helps activate the enzymes involved in collagen formation.”
- Copper: “This matters because a copper-dependent enzyme called lysyl oxidase helps cross-link collagen fibres, which is what gives connective tissue strength.”
- Zinc: “This mineral also supports protein synthesis and wound healing, so it is helpful too.”
How to get collagen naturally
11 foods that support collagen production for healthy skin, hair, nails, joints and more…
Vitamin C does more than just stave off illness - it also plays a key role in activating enzymes the body needs to form collagen. Citrus fruits like oranges, lemons, grapefruits and limes are all key sources so even a glass of freshly squeezed orange juice in the morning is supporting your body's collagen-boosting efforts.
Berries are a great snack or dessert option. Strawberries contain more vitamin C than oranges and blueberries take a two-pronged approach by feeding the body vitamin C and also being high in the antioxidants that protect the skin from pollution and the sun's damaging rays.
“Fish is high in marine collagen, which is type 1," says Melissa. "The skin and bones of the fish contain the most collagen, so it's important not to skip these. Sardines are small oily fish and, when eaten whole, you are consuming the bones, skin and connective tissue – all rich sources of collagen. Pan frying fish in extra virgin olive oil is a delicious way of taking advantage of the collagen and omega-3s found in fish.” Studies have also found that marine collagen is more easily absorbed by the human body.
“Most of the collagen in chicken is found in the skin, connective tissues, joints, and bone," says Melissa, meaning wings and legs provide the most collagen. "Buying chicken on the bone and slow-cooking or roasting it allows the collagen to break down into the juices or gravy, enabling optimal consumption. Most of the collagen in chicken is type II collagen. This can be enjoyed in roast dinners, stews, soups, and curries. You have the option of also throwing in any root vegetables to top up your nutrient intake.”
Egg yolks are rich in zinc while the whites are packed full of proline, one of the amino acids that are essential for the body to make collagen, making this an especially nutrient-rich food.
“Bone broth can contain collagen-derived proteins, but cooking time, acidity, the type / quality of bones used, and the final concentration all make a difference to how rich the collagen quantity is,” says Jessica. “So while bone broth may definitely contribute some collagen peptides and gelatin, I would see it as a nourishing and supportive food rather than a guaranteed high-dose collagen source. I personally often have bone broth in the morning on an empty stomach because of how soothed it makes my gut feel, particularly as part of my fertility journey where I’m consciously increasing warming, nourishing collagen-rich foods. So I think it has a valid place but it's a personal preference.”
“Garlic is not a direct collagen food, but it may support the bigger picture," says Jessica, adding that this is because garlic contains sulfur, which is important for the structure of collagen fibres, and it's an antioxidant, which can help protect against damage. "That said, I would keep this in proportion. The strongest case for garlic is not that it directly switches collagen production on, but that it may help create a more supportive environment by reducing oxidative stress and inflammation. So it is a helpful supporting food, not a standalone collagen strategy.”
Dark green, leafy vegetables such as spinach and kale provide the body with vitamin C – "and vitamin C is essential for collagen production," says Jessica. They're also full of antioxidant carotenoids and polyphenols. "So their role is twofold - they support the production of collagen and they may help protect existing collagen from breakdown. This is a good example of why collagen support is really about the whole diet, not just collagen itself.”
Some nuts, including hazelnuts, contain copper and zinc – minerals that are involved in maintaining healthy collagen fibres. “Copper is especially relevant because it helps activate lysyl oxidase, the enzyme involved in cross-linking collagen fibres so they are stronger and more stable," Jessica explains. “Nuts also contain vitamin E (almonds are a really rich source) and other antioxidants, which may help reduce oxidative stress. Again, this is supportive rather than magical.”
“Tomatoes contain a high amount of vitamin C and lycopene – vitamin C directly supports collagen production, while lycopene acts more as a protective antioxidant," says Jessica. "In skin research, lycopene-rich tomato foods have been linked with some protection against UV-related skin damage, which matters because UV exposure is one of the major drivers of collagen breakdown. So tomatoes may not directly build collagen in a dramatic way, but they can support collagen both by providing vitamin C and by helping protect skin from oxidative stress and photoaging.”
“Shellfish can be useful because they are a good source of zinc and, depending on the type, can also provide copper," says Jessica. Oysters are particularly rich in both, while lobster and crab are also good options for a collagen-supportive diet. "Zinc supports tissue repair and protein synthesis, while copper helps with collagen cross-linking. So shellfish can be a practical food source of two minerals that matter for collagen structure.”
Food vs supplements - which is better for boosting collagen?
Rather than taking an either/or approach, it might be worth considering both, as collagen-supporting foods and collagen supplements do slightly different jobs.
“Collagen-rich foods contribute protein and collagen-derived amino acids as part of a whole-food diet," says Jessica. All of which also makes for healthy, nutrient-dense meals that supports the body in many different ways.
But if you're looking at targeting slack skin and fine lines in particular, then Jessica recommends adding in collagen powders, pills or liquid supplements. “Collagen supplements, usually hydrolysed collagen peptides, are more standardised and have been studied more directly in trials looking at skin hydration and elasticity," she says. "The research suggests oral collagen supplements can improve skin hydration and elasticity in some people, particularly over 8-24 weeks, but the effect is generally modest rather than dramatic.”
What foods damage your body's collagen?
A diet high in refined sugar can accelerate collagen breakdown over time. “This is because excess sugar promotes glycation, a process where sugars bind to proteins like collagen and make them stiffer, weaker, and less functional," says Jessica.
Similarly, ultra-processed foods (ready meals, sausages,mass-produced bread) and foods cooked at very high temperatures (think French fries) also conspire to damage your body's collagen reserves, undoing all your skin's hard work at staying plump and glowy.
