Key Takeaways
\nYour body makes its own collagen, and eating foods rich in vitamin C, zinc, copper, and specific amino acids helps support that natural process.Collagen-rich foods like fish, bone broth, and skin-on poultry provide building blocks that may be easier for the body to use than plant-based sources alone.A varied, whole-food diet\u2014not just supplements\u2014plays a key role in supporting healthy skin, hair, joints, and bones as you age.<\/p>\n
In the world of trendy dietary supplements, collagen products are right at the top of the list: Sales of collagen-rich powders, drinks, and capsules have soared in recent years, spurred by promises of healthier skin, hair, nails, bones, joints, and muscles. Our bodies naturally produce collagen, but what’s the best way to encourage that natural process\u2014with food, supplements, or both?\n<\/p>\n
Here’s the scoop on collagen, along with the straight story on all the big claims\u2014plus healthy ways to get more of this beautifying, resilience-boosting protein into your diet.\n<\/p>\n
Samantha MacLeod, MS, RDN, registered dietitian at FRESH Communications<\/p>\n
What Is Collagen, and Why Is It Good for You? <\/p>\n
\u201cCollagen is a protein that provides structure to our skin, muscles, and bones,\u201d says Samantha MacLeod, MS, RDN. This wonder protein also supports our organs, hair, nails, ligaments, eyes, and arteries. As an important building block to these vital structures, collagen can be found in abundance throughout the body, but we can also fortify our levels by what we take in. \u201cOur body makes collagen, but we can get it through foods and supplements as well,\u201d MacLeod explains.\n<\/p>\n
As we age and are exposed to environmental factors like ultraviolet light, the body’s level of collagen production begins to decline. This is where collagen supplementation\u2014either through food or dietary supplements\u2014can play a supporting role.\u00a0\u00a0\n<\/p>\n
Are Collagen Supplements Effective? <\/p>\n
Generally speaking, science hasn’t definitively proven whether taking supplements is as effective as getting nutrients through food. However, research indicates that collagen supplements, especially those made with hydrolyzed collagen\u2014which has been broken down for better absorption by the body\u2014may be effective. According to studies, collagen supplements have been associated with increased skin elasticity, UV protection, heart health<\/a> support, bone maintenance<\/a>, improved muscle strength, andjoint pain relief.\n<\/p>\n \u201cTaking collagen supplements may preserve cartilage (which eases joint pain), boost our skin\u2019s elasticity, and slow the muscle mass loss and bone loss that can come with aging,\u201d MacLeod says. \u201cPreliminary studies indicate that collagen supplements may also support hair, nail, and gut health.<\/a>\u201d MacLeod adds that in this regard, supplements with hydrolyzed collagen can have a leg up over food-based collagen, since \u201cour bodies need to break down collagen from foods before we can absorb them.\u201d\n<\/p>\n Food Nutrients That Help the Body Produce Collagen <\/p>\n That said, food-based collagen<\/a> absolutely benefits the body as well. Two of the most effective ways to boost the body’s collagen stores are by focusing on consuming nutrients that support collagen production and by eating foods that contain high amounts of collagen.\n<\/p>\n \u201cIn order to get the nutrients that your body needs to make collagen, you want to make sure you\u2019re eating a varied diet,\u201d\u00a0MacLeod explains. \u201cCertain amino acids, such as glycine, proline, and hydroxyproline, are the building blocks for collagen. The body also needs vitamin C<\/a> and zinc<\/a> in order to produce its own collagen, which is why foods containing these nutrients can be beneficial.\u201d Copper and sulfur<\/a> are two minerals that also aid in natural collagen production throughout the body. But what does this mean in terms of your daily diet?\n<\/p>\n Foods High in Collagen and Collagen-Boosting Nutrients <\/p>\n Here are a few delicious options that will encourage collagen production, helping your body help you look and feel more vibrant.\n<\/p>\n Fish <\/p>\n When it comes to producing collagen naturally, fish is one of the best foods you can turn to. \u201cAccording to one study, fish collagen is one of the most efficiently absorbed food sources of collagen,\u201d says MacLeod, who recommends Chilean salmon, which is high in omega-3 fats and offers high-quality protein in the form of amino acids to support collagen production.\n<\/p>\n Other great options include some smaller fish, like anchovies and sardines, as they\u2019re packaged with their skin, bones, and connective tissues\u2014but don’t let that alarm you: These structures dissolve away so you barely know you\u2019re eating them, but they provide both amino acids and collagen.\n<\/p>\n Citrus Fruits <\/p>\n There are few foods higher in vitamin C than citrus fruits<\/a> like orange, lemon, grapefruit, and lime. Whether you opt for a glass of fresh-squeezed lemon water, a half grapefruit at breakfast, or a festive citrus fruit salad, you’ll be supporting healthy skin, hair, nails, joints, and more.\n<\/p>\n Leafy Greens <\/p>\n “Leafy greens are another great source of Vitamin C,” MacLeod says, “and we know that Vitamin C can help to preserve collagen in the body, as well as playing an important role in collagen production.”\n<\/p>\n Eggs <\/p>\n Eggs contain proline, zinc, and sulfur, making them collagen-producing superstars. While zinc is mostly found in the egg yolk, proline and sulfur are largely concentrated in the whites, so cholesterol-watchers who stick to egg whites can still reap some of eggs’ collagen-boosting benefits.\n<\/p>\n Berries <\/p>\n Strawberries<\/a>, raspberries, acai<\/a>, blueberries<\/a>, cranberries, and their delicious berry brethren are absolutely packed with collagen-building vitamin C. There\u2019s a nearly endless number of ways to savor them\u2014in smoothies and smoothie bowls, baked goods, yogurt parfaits, savory salads, homemade jams, and so much more.\n<\/p>\n Oats <\/p>\n Let’s not forget the goodness of grains! “Oats and other 100% whole grain foods<\/a> contain amino acids as well as other beneficial vitamins and minerals, which help the body create collagen,” MacLeod says.<\/p>\n Bone Broth <\/p>\n Bone broth<\/a> has the distinction of being one of the highet-collagen foods. Make your own at home, or go with a less labor-intensive option like ready-made bone broth products, available in stores that sell natural and organic foods. Bone broth may contain 8 grams of collagen and 14 grams of protein per serving.\n<\/p>\n Beans <\/p>\n There are many vegan sources of protein<\/a> that provide the amino acids needed to support collagen production, including hearty legumes like beans. Beyond offering an array of collagen-building amino acids, many bean varieties, including pinto beans <\/a>and white beans, are also fantastic sources of copper.\n<\/p>\n Skin-On Poultry <\/p>\n This may be one of the few times that you\u2019ll find skin-on poultry in a health-focused food round-up\u2014but when it comes to collagen production, poultry skin (as well as fish skin) can actually be a game changer. Although skinless poultry may have fewer fat and calories, \u201cpoultry skin is a good source of collagen and shouldn\u2019t be overlooked,\u201d MacLeod says.\u00a0\n<\/p>\n Shellfish <\/p>\n