Reviewed by Dietitian Kelly Plowe, M.S., RD
Credit: EatingWell design.
Key Points
A balanced diet with protein, vitamin C and key nutrients supports natural collagen production.
Foods like chicken skin, eggs, citrus fruits and leafy greens help boost collagen synthesis.
Collagen supplements may help, but nutrient-rich whole foods are a more effective long-term solution.
As the body’s most abundant protein, collagen provides structure and support for skin, bones, muscles and connective tissue. This is an important role, and it seems as though the world has caught on. Everywhere you look, people are talking about how eating collagen-rich foods or taking collagen supplements can rejuvenate your skin and joints. And while collagen probably isn’t the miraculous fix you’ve heard about on social media, nutritionists say a balanced diet forms the building blocks for supporting your body’s natural collagen production.
“There are many different kinds of collagen that have slightly different roles in the body,” says Maddie Pasquariello, M.S., RD. “As we age, collagen production naturally declines, and so diet becomes especially important to help slow that degradation process down.”
Some animal-based foods contain collagen directly, while other foods contain nutrients your body needs to make its own collagen. The research on dietary collagen is still in its early phases, and we don’t fully know how eating collagen-rich foods impacts skin or joint health. But we do have evidence that consuming key nutrients like vitamin C and amino acids supports collagen production. Here are four foods to consider to support your body’s collagen needs.
1. Eggs
Eggs don’t contain collagen, but they’re rich in protein and contain important micronutrients like zinc and proline that help support collagen production. “Proline, an amino acid, helps regulate collagen structure, strength and stability,” Pasquariello says, adding that nearly all of the body’s stores of hydroxyproline are found in collagen. Meanwhile, zinc helps stimulate collagen synthesis and is an important enzyme in the production process, she says.
2. Chicken with Skin On
“Chicken is a good source of collagen, especially when eaten with the skin, as it’s one of the richest sources of type I collagen,” says Maxine Yeung, M.S., RD. “As a high-quality protein, chicken also provides the amino acids your body needs to support collagen production.”
If you’re eating lots of chicken with the skin on, keep in mind that it’s higher in fat and calories than skinless chicken breasts or thighs. A 4-ounce serving of chicken thighs with the skin on has nearly 19 grams of fat, whereas a similarly sized portion of skinless chicken thighs has 9 grams of fat. If you’re looking to cut back on fat or calories, Pasquariello recommends trying a different collagen-rich food, like bone broth or shellfish.
3. Citrus Fruits
“Citrus fruits are generally rich in vitamin C, which is an essential cofactor for collagen production,” Yeung says. “Without enough vitamin C, the body does not produce the type of collagen needed to support healthy connective tissue.”
That’s right: Vitamin C is actually essential for healthy collagen throughout the body. This is why poor wound healing is a common feature of scurvy, a condition caused by a severe and prolonged vitamin C deficiency.
Grapefruit, oranges, lemons and limes are all great choices if you’re looking to eat more vitamin C. “One medium orange provides over 70% of the recommended daily value,” says Patricia Kolesa, M.S., RDN.
4. Leafy Greens
Leafy greens like spinach and kale are rich in vitamin C, which helps support collagen. As mentioned, falling short on your vitamin C needs can impact collagen production, so you want to make sure you’re eating plenty through your diet. The recommended daily value for vitamin C is 75 to 90 milligrams for adults. By eating a cup of raw kale, you’ll get around 20 mg of vitamin C.
What About Collagen Supplements?
More high-quality research is needed to better understand how collagen supplements impact skin and bone health. As of now, the research findings are mixed.
Collagen supplements probably won’t be life-changing, but there’s some evidence that they may support your hair, skin, joint or nail health. “If you’re already getting sufficient protein or just want to top off your intake with additional amino acids, there’s no harm in it,” Pasquariello says. Kolesa suggests looking for a supplement with an NSF or USP logo, which indicates it has been third-party tested.
But you don’t need to take collagen supplements. “You can support your body’s natural collagen production by eating a variety of nutrient-dense foods, getting enough protein and including fruits and vegetables high in vitamin C,” Yeung says.
Ways to Get More Collagen in Your Diet
Eat varied, nutritious meals. Eat lots of whole foods, including fruits and vegetables, and make sure you’re getting enough protein and micronutrients. “There isn’t some glamorous single-product game-changer when it comes to boosting collagen,” Pasquariello says. “It’s all about the larger picture of your diet.”
Prioritize protein. The body uses amino acids from certain protein-rich foods, such as fish and chicken, to build collagen.
Eat foods rich in vitamin C and antioxidants. This supports collagen production and protects against oxidative damage. “Think colorful fruits and vegetables, like berries, citrus fruits and leafy greens,” Yeung says.
Eat a plentiful assortment of foods rich in zinc, copper and vitamin E. Like vitamin C, these may help support collagen production. Cashews are a good option that contain all three.
Our Expert Take
Collagen supplements are promoted everywhere these days, but the foods you eat may play an even more important role in supporting your body’s collagen needs. Chicken skin is a direct source of collagen for the body, and chicken also contains amino acids that help support collagen production. Eggs contain proline, which is key in supporting collagen synthesis. Citrus, leafy greens and other vitamin C-rich foods are also crucial in helping your body synthesize collagen.
Loading up on these foods isn’t going to erase wrinkles or suddenly cure your joint issues, but a balanced, varied, nutrient-rich diet is a pretty simple and effective way to support your skin, joints and connective tissue.
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