For Natural Head-to-Toe Health, Make Sure Your Diet Includes These Collagen-Boosting Foods

There’s a reason collagen products are particularly popular. The protein is celebrated for its myriad of physical benefits, which is why many people gravitate toward beauty products, vitamins and supplements that offer a collagen boost. However, you can also obtain collagen naturally from your diet by including foods and beverages that are either a good source of collagen or contain other nutrients that promote collagen production. Find out which consumables our nutrition experts recommend!

The benefits of collagen

Collagen is a key protein in our bodies. Experts tout collagen for its role in improving skin smooth, firm and hydrated, diminishing joint pain and promoting healthy muscles, allowing for visibly strong hair and nails and maintaining bone density.

At its most basic function, types of collagen supplies the body with amino acids, explains Kylie Bensley, RD and Founder of nutrition company Sulinu. It makes up 30 percent of your body’s total protein and is the building block (via amino acid/peptides) of our many connective tissues, not to mention the foundation of a healthy diet.

Why do we need sources of collagen?

It may seem that since collagen is a prominent protein in the body, we consistently make plenty of it. However, we naturally produce less collagen as we age. In fact, production starts to decline around age 35, with many people noticing a lack of skin elasticity as an early sign. After that point, we lose about 1 to 1.5 percent of collagen per year. By age 60, your body’s natural collagen stores have been cut in half , sparking the need for dietary supplements, vitamins and minerals.

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That decrease in natural collagen lends itself to the development of wrinkles and fine lines as our skin becomes thinner and dryer, explains Tejal Parekh , Registered and Licensed Dietitian and Contributor for The Mesothelioma Center at Asbestos.com. Additionally, bones can become weaker, and joints and muscles can feel stiff and store, highlighting the importance of collagen and protein rich foods.

“It’s also important to remember that smoking and excess sun exposure decrease our collagen, so avoid these and hydrate with water as much as possible,” she says. “Water is essential for our skin's moisture!”

Collagen supplements vs. collagen-boosting nutrients

You should always have a conversation with your doctor before taking any kind of supplement, and it’s important to note here that these products are not tested or monitored by the FDA for quality control purposes.

If you decide to add collagen supplements to your diet, Parekh advises looking for hydrolyzed collagen from a reputable company. This is where the protein is broken down into smaller molecules making it easier to digest and absorb. While there are no reports of adverse effects with collagen supplementation, she says, you should still aim for a diet that is rich in a variety of protein sources and water so that your body will naturally make collagen.

“While collagen supplements can have their place, obtaining collagen naturally through a varied and balanced diet is what I recommend to my clients to maximize overall health benefits,” concurs Michelle Routhenstein, MS, RD, CDCES CDN , Preventive Cardiology Dietitian at EntirelyNourished.com. “Collagen obtained from natural food sources such as bone broth and fish often contain a variety of amino acids that support collagen synthesis in the body. These nutrients are typically more bioavailable and may contribute to overall health and well-being beyond just collagen production.”

Collagen-boosting foods

“Instead of consuming collagen food or drinks, I recommend ‘collagen-building snacks,’” says Bensley. “These snacks contain the constituents of collagen: Iron, Vitamin C, proline, lysine, copper and together, they provide the body with the ability to produce collagen naturally.”

Some of the food pairings Bensely suggests are:

• Pumpkins seeds and orange slices (Iron and Vitamin C)

• Chocolate and strawberries (Copper and Vitamin C)

• Almonds and cheddar cheese (lysine and proline)

Vitamin C can also be found in bell peppers, tomatoes, kiwis and broccoli, notes Rita Faycurry, RD at nutrition company Fay.

For collagen-containing products, Sherie Nelson, RDN , Director of Wellness at Elior North America, recommends healthy choices including animal sources:

• Chicken: Rich in collagen within the skin and bones. Flesh contains amino acids and zinc that make collagen

• Fish: Contains collagen within the skin and bones. Flesh contains amino acids and zinc that make collagen

• Bone broth, made from simmering animal bones, is also rich in collagen

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Additionally, she points to foods packed with nutrients that support collagen production such as:

• Egg whites: Packed with amino acids

• Citrus fruits: Oranges, lemons, and limes are high in Vitamin C

• Berries: Strawberries, blueberries, and raspberries are full of Vitamin C

• Leafy greens: Spinach and kale provide antioxidants that support collagen production

• Nuts and seeds: Almonds, walnuts and chia seeds provide zinc and copper

• Citrus juices: Orange juice or lemonade are sources of Vitamin C

“Because all protein foods contain a variety of amino acids, eating different proteins will help provide these important nutrients,” says Parekh. “Protein comes from animal products like meat, poultry and fish. It is also found in milk, cheese, eggs and other dairy foods. Vegetarian sources include beans, nuts, legumes and seeds. Aim for a variety of these foods throughout the week to get all your protein needs.”

Green tea is another option, adds Routhenstein, as it contains catechins which are powerful antioxidants that may help protect collagen from deterioration.

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This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan .