Collagen is a crucial structural protein found in the body's connective tissue, essential for maintaining strong bones and joint mobility, and preventing premature skin aging. Many animal-derived foods are rich in collagen, while plant-based options can provide nutrients that support collagen production.
Bone broth is made by simmering roasted bones from beef, chicken, turkey, or pork with water for extended periods. It's available commercially or can be homemade to control sodium and additives.
The amount of collagen per serving varies based on the type of bones used. One study showed collagen amounts ranging from 17.9% to 20.4%.
Fish skin, bones, scales, and cartilage are rich in collagen. Consuming fish with skin, like salmon, or small edible bones, such as canned sardines and anchovies, offers protein, omega-3s, and collagen.
Shellfish like oysters and shrimp contain zinc, which is needed for collagen production.
Poultry broth, skin-on poultry, and bone-in meat are good sources of collagen. Dark poultry meat (like legs and thighs) offers more collagen than white breast meat.
Certain organ meats and offal from beef and pork contain collagen:
- Beef tripe
- Pig ears
- Ox tail
- Chicken feet
Dairy products like cheese, milk, and eggs don't provide connective tissue or collagen but are rich sources of essential amino acids for collagen synthesis.
Plants lack collagen but contain the building blocks for collagen production. Legumes, such as beans, peas, and lentils, are high in protein, zinc, and iron necessary for collagen synthesis.
Soy is a complete plant protein that promotes collagen production, found in tofu, tempeh, soy milk, miso, and edamame.
Leafy greens like spinach, kale, collard greens, mustard greens, watercress, Swiss chard offer amino acids and vitamin C for collagen production.
Citrus fruits high in vitamin C include oranges, grapefruit, lemon, and lime. Vitamin C is essential to prevent collagen deficiency issues such as poor wound healing and scurvy.
Many berries (strawberries, blackberries, raspberries) are packed with antioxidants that speed up skin repair after sun damage and high in vitamin C which supports collagen production.
Bell peppers, especially red, orange, and yellow varieties, are also high in vitamin C. Kiwi is another excellent source of this vitamin.
The collagen consumed is partially broken down during digestion, but your body can then use the fragments to produce more collagen. Some studies suggest that taking collagen supplements may improve bone, joint, skin health by increasing hydration and elasticity.
It's generally better to get nutrients from food rather than supplements. Always consult a healthcare provider before starting supplements.
Most studies on collagen intake utilize specific supplement products rather than natural sources to ensure an exact amount of collagen is consumed. Industry bias might play a role since many studies are funded by companies selling these supplements.
- Increasing collagen intake may positively impact skin, bone, and joint health.
- Animal products like fish, poultry, and meat can be good sources of collagen.
- Plant foods provide building blocks that help produce collagen in the body.