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<\/p>\nReviewed by Dietitian Kelly Plowe, M.S., RD<\/p>\n
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Credit: EatingWell design.<\/p>\n
Key Points<\/p>\n
A balanced diet with protein, vitamin C and key nutrients supports natural collagen production.<\/p>\n
Foods like chicken skin, eggs, citrus fruits and leafy greens help boost collagen synthesis.<\/p>\n
Collagen supplements may help, but nutrient-rich whole foods are a more effective long-term solution.<\/p>\n
As the body\u2019s 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<\/a> or taking collagen supplements can rejuvenate your skin and joints. And while collagen probably isn\u2019t the miraculous fix you\u2019ve heard about on social media, nutritionists say a balanced diet forms the building blocks for supporting your body\u2019s natural collagen production.<\/p>\n \u201cThere are many different kinds of collagen that have slightly different roles in the body,\u201d says Maddie Pasquariello, M.S., RD<\/a>. \u201cAs we age, collagen production naturally declines, and so diet becomes especially important to help slow that degradation process down.\u201d<\/p>\n 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\u2019t 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<\/a>. Here are four foods to consider to support your body\u2019s collagen needs.<\/p>\n 1. Eggs<\/p>\n Eggs don\u2019t contain collagen, but they\u2019re rich in protein and contain important micronutrients like zinc and proline that help support collagen production. \u201cProline, an amino acid, helps regulate collagen structure, strength and stability,\u201d Pasquariello says, adding that nearly all of the body\u2019s stores of hydroxyproline are found in collagen. Meanwhile, zinc helps stimulate collagen synthesis and is an important enzyme in the production process, she says.<\/p>\n 2. Chicken with Skin On<\/p>\n \u201cChicken is a good source of collagen, especially when eaten with the skin, as it\u2019s one of the richest sources of type I collagen,\u201d says Maxine Yeung, M.S., RD<\/a>. \u201cAs a high-quality protein, chicken also provides the amino acids your body needs to support collagen production.\u201d<\/p>\n If you\u2019re eating lots of chicken with the skin on, keep in mind that it\u2019s 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\u2019re looking to cut back on fat or calories, Pasquariello recommends trying a different collagen-rich food, like bone broth or shellfish.<\/p>\n 3. Citrus Fruits<\/p>\n \u201cCitrus fruits are generally rich in vitamin C, which is an essential cofactor for collagen production,\u201d Yeung says. \u201cWithout enough vitamin C, the body does not produce the type of collagen needed to support healthy connective tissue.\u201d<\/p>\n That\u2019s 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<\/a>.<\/p>\n Grapefruit, oranges, lemons and limes are all great choices if you\u2019re looking to eat more vitamin C. \u201cOne medium orange provides over 70% of the recommended daily value,\u201d says Patricia Kolesa, M.S., RDN<\/a>.<\/p>\n 4. Leafy Greens<\/p>\n 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\u2019re 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\u2019ll get around 20 mg of vitamin C.<\/p>\n What About Collagen Supplements?<\/p>\n 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.<\/p>\n Collagen supplements probably won\u2019t be life-changing, but there\u2019s some evidence that they may support your hair, skin, joint or nail health. \u201cIf you\u2019re already getting sufficient protein or just want to top off your intake with additional amino acids, there\u2019s no harm in it,\u201d Pasquariello says. Kolesa suggests looking for a supplement with an NSF or USP logo, which indicates it has been third-party tested.<\/p>\n But you don\u2019t need to take collagen supplements. \u201cYou can support your body\u2019s natural collagen production by eating a variety of nutrient-dense foods<\/a>, getting enough protein and including fruits and vegetables high in vitamin C,\u201d Yeung says.<\/p>\n Ways to Get More Collagen in Your Diet<\/p>\n Eat varied, nutritious meals. Eat lots of whole foods, including fruits and vegetables, and make sure you\u2019re getting enough protein and micronutrients. \u201cThere isn\u2019t some glamorous single-product game-changer when it comes to boosting collagen,\u201d Pasquariello says. \u201cIt\u2019s all about the larger picture of your diet.\u201d<\/p>\n Prioritize protein. The body uses amino acids from certain protein-rich foods<\/a>, such as fish and chicken, to build collagen.<\/p>\n Eat foods rich in vitamin C and antioxidants. This supports collagen production and protects against oxidative damage. \u201cThink colorful fruits and vegetables, like berries, citrus fruits and leafy greens,\u201d Yeung says.<\/p>\n 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.<\/p>\n Our Expert Take<\/p>\n Collagen supplements are promoted everywhere these days, but the foods you eat may play an even more important role in supporting your body\u2019s 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<\/a> are also crucial in helping your body synthesize collagen.<\/p>\n Loading up on these foods isn\u2019t going to erase wrinkles or suddenly cure your joint issues, but a balanced, varied, nutrient-rich diet<\/a> is a pretty simple and effective way to support your skin, joints and connective tissue.<\/p>\n