11 Foods High in Collagen and Collagen-Boosting Nutrients

These delicious choices renew your body inside and out, with one of nature's most youth-promoting ingredients.

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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—with food, supplements, or both?

Here's the scoop on collagen, along with the straight story on all the big claims—plus healthy ways to get more of this beautifying, resilience-boosting protein into your diet.

“Collagen is a protein that provides structure to our skin, muscles, and bones,” 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. “Our body makes collagen, but we can get it through foods and supplements as well,” MacLeod explains.

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—either through food or dietary supplements—can play a supporting role.

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—which has been broken down for better absorption by the body—may be effective. According to studies, collagen supplements have been associated with increased skin elasticity, UV protection, heart health support, bone maintenance, improved muscle strength, and joint pain relief.

“Taking collagen supplements may preserve cartilage (which eases joint pain), boost our skin’s elasticity, and slow the muscle mass loss and bone loss that can come with aging,” MacLeod says. “Preliminary studies indicate that collagen supplements may also support hair, nail, and gut health.” MacLeod adds that in this regard, supplements with hydrolyzed collagen can have a leg up over food-based collagen, since “our bodies need to break down collagen from foods before we can absorb them.”

That said, food-based collagen 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.

“In order to get the nutrients that your body needs to make collagen, you want to make sure you’re eating a varied diet,” MacLeod explains. “Certain amino acids, such as glycine, proline, and hydroxyproline, are the building blocks for collagen. The body also needs vitamin C and zinc in order to produce its own collagen, which is why foods containing these nutrients can be beneficial.” Copper and sulfur are two minerals that also aid in natural collagen production throughout the body.

But what does this mean in terms of your daily diet? Here are a few delicious options that will encourage collagen production, helping your body help you look and feel more vibrant.

When it comes to producing collagen naturally, fish is one of the best foods you can turn to. “According to one study, fish collagen is one of the most efficiently absorbed food sources of collagen,” 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.

Other great options include some smaller fish, like anchovies and sardines, as they’re packaged with their skin, bones, and connective tissues—but don't let that alarm you: These structures dissolve away so you barely know you’re eating them, but they provide both amino acids and collagen.

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There are few foods higher in vitamin C than citrus fruits 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.

"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."

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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.

Strawberries, raspberries, acai, blueberries, cranberries, and their delicious berry brethren are absolutely packed with collagen-building vitamin C. There’s a nearly endless number of ways to savor them—in smoothies and smoothie bowls, baked goods, yogurt parfaits, savory salads, homemade jams, and so much more.

Let's not forget the goodness of grains! "Oats and other 100% whole grain foods contain amino acids as well as other beneficial vitamins and minerals, which help the body create collagen," MacLeod says.

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Bone broth 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.

There are many vegan sources of protein 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 and white beans, are also fantastic sources of copper.

This may be one of the few times that you’ll find skin-on poultry in a health-focused food round-up—but 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, “poultry skin is a good source of collagen and shouldn’t be overlooked,” MacLeod says.

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Shellfish, especially clams and oysters, are very effective collagen-boosters. Not only are these briny delights full of a variety of amino acids for building collagen, but they’re some of the best food sources of copper and zinc.

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More zinc goodness: Nuts and seeds are also high in this mineral that encourages collagen production. Eat them by the handful or use them to add a little crunch and depth of flavor to vegetables, like these garlic-laden green beans.