Collagen is the most abundant protein in your body - it's the structural scaffolding in your skin, bones, tendons, and connective tissue. As we age, collagen production naturally declines, which is why the beauty and supplement industries have made it a major focus.
But before reaching for supplements, it's worth understanding what foods contain collagen, which nutrients support your body's own collagen production, and what the science actually says about dietary collagen absorption.
Foods That Contain Collagen
Collagen is found exclusively in animal tissues - specifically in the connective tissue, skin, and bones. If you eat animal products, you're likely already consuming some collagen.
Bone Broth
Made by simmering bones for hours, bone broth extracts collagen into a drinkable form. Homemade versions with longer cooking times contain more collagen than quick-cook commercial versions.
Chicken Skin & Cartilage
The skin and cartilage of chicken (think: chicken feet, wings with skin) are particularly high in collagen. Many cultures use these in soups and stews.
Fish Skin & Scales
Fish collagen (from skin and scales) is considered highly bioavailable. Eating fish with the skin on, or dishes like salmon skin, provides this type.
Pork Skin
Pork rinds and dishes like Filipino sisig or British pork scratchings are collagen-rich. Gelatine (used in desserts) is actually processed collagen from pork or beef.
Beef & Tough Cuts
Tougher cuts of beef (shin, oxtail, brisket) contain more connective tissue and therefore more collagen. Slow cooking breaks this down into gelatine.
Organ Meats
Organs like tripe (stomach lining) are collagen-rich. Not to everyone's taste, but nutritionally dense if you can enjoy them.
The Absorption Question
Here's what many articles don't mention: when you eat collagen, your digestive system breaks it down into amino acids and peptides. Your body then uses these building blocks as it sees fit - not necessarily to make more collagen.
This doesn't mean dietary collagen is useless - studies on collagen peptides (hydrolysed collagen) show some benefits for skin elasticity and joint health. But it's not a direct "eat collagen → get collagen" relationship.
Collagen-Boosting Foods
Rather than focusing solely on eating collagen, you can support your body's own collagen production by ensuring adequate intake of the nutrients it needs to make collagen.
Key Nutrients for Collagen Synthesis
Vitamin C: The Critical Factor
Vitamin C is absolutely essential for collagen synthesis - without it, your body cannot produce collagen properly. This is why scurvy (severe vitamin C deficiency) causes skin problems, bleeding gums, and poor wound healing.
Best sources: Bell peppers, citrus fruits, strawberries, kiwi, broccoli, tomatoes, Brussels sprouts
Amino Acids: Proline & Glycine
Collagen is made primarily from proline and glycine. While your body can make these, dietary sources help ensure adequate supply:
- Proline sources: Egg whites, dairy, cabbage, asparagus, mushrooms
- Glycine sources: Meat, fish, dairy, legumes, spinach
Minerals: Copper & Zinc
Both copper and zinc play roles in collagen formation:
- Copper sources: Shellfish, nuts, seeds, organ meats, dark chocolate
- Zinc sources: Oysters, beef, crab, pumpkin seeds, chickpeas
Vegetarian & Vegan Options
The Reality for Plant-Based Diets
Collagen itself is only found in animal tissues - there is no plant source of collagen. However, vegetarians and vegans can focus on:
- Collagen-boosting nutrients: Vitamin C, zinc, copper, and amino acids from plant sources
- Vitamin C-rich foods: Critical for collagen synthesis - abundant in fruits and vegetables
- Plant proteins: Legumes, soy, quinoa provide amino acid building blocks
- Silica-rich foods: Some evidence suggests silica (in oats, bananas, green beans) supports collagen
"Vegan collagen" products are typically made from genetically modified yeast or bacteria - not from plants. They're a newer technology with less research behind them.
What Damages Collagen?
Supporting collagen production also means minimising what breaks it down:
- UV exposure: Sun damage is the biggest external factor in collagen breakdown
- Smoking: Significantly accelerates skin ageing and collagen loss
- Excess sugar: Glycation (sugar binding to proteins) damages collagen fibres
- Chronic stress: Cortisol can inhibit collagen synthesis
- Poor sleep: Growth hormone (released during sleep) supports collagen production
Supplements vs Food
Collagen supplements (usually hydrolysed collagen or collagen peptides) have become hugely popular. The research is genuinely promising for skin elasticity and joint comfort, though not definitive.
Food sources offer advantages:
- Complete nutritional package (not just isolated collagen)
- Additional nutrients that support collagen synthesis
- No concerns about supplement quality or additives
- Often more cost-effective long-term
That said, getting meaningful amounts of collagen from food requires eating things many people avoid (skin, cartilage, bones). Supplements can be a practical alternative if you don't enjoy these foods.
The practical approach: Eat a protein-rich diet with plenty of vitamin C from fruits and vegetables. Include bone broth, fish with skin, or slow-cooked tough cuts if you enjoy them. Don't stress about "collagen-specific" foods - adequate protein and vitamin C give your body what it needs to maintain collagen production. Protect existing collagen by wearing sunscreen and not smoking.
References
- Bolke, L., et al. (2019). A Collagen Supplement Improves Skin Hydration, Elasticity, Roughness, and Density. Nutrients
- Vollmer, D.L., et al. (2018). Enhancing Skin Health: By Oral Administration of Natural Compounds and Minerals. International Journal of Molecular Sciences
- León-López, A., et al. (2019). Hydrolyzed Collagen—Sources and Applications. Molecules
- Pullar, J.M., et al. (2017). The Roles of Vitamin C in Skin Health. Nutrients
