Key Points
You can naturally support collagen production by eating foods rich in amino acids, vitamin C, and minerals like zinc and copper, which activate collagen-building enzymes.Lean proteins, dairy, beans, and bone broth supply collagen’s key building blocks—glycine, proline, and lysine—while citrus, kiwi, and red bell peppers boost synthesis with vitamin C.Antioxidant-rich foods such as berries and cashews help protect existing collagen from oxidative stress, supporting skin, joint, and connective tissue health as you age.
If you’re considering adding a collagen supplement to your routine, start by focusing on your diet first. There are many foods that naturally boost collagen, often by providing the amino acids (i.e., building blocks of protein) that are needed to make it. In other cases, certain foods are rich in nutrients that stimulate essential cellular reactions, thereby supporting overall collagen production.
But why does collagen matter, anyway? As the main structural protein in the body, collagen gives strength to various tissues. This includes the skin, tendons, and cartilage, which help cushion the joints. The body’s natural production of collagen also decreases with age, but it’s possible to assist the process (and protect the collagen you do have) with food. We asked nutrition experts to share the best foods that increase collagen, along with ways to eat each one at home.
Diana Guevara, MPH, RD, LD, registered dietitian and community health education specialist with the Nourish Program at UTHealth Houston
Razan Hallak, MS, RDN, LD, registered dietitian nutritionist at The Ohio State Wexner Medical Center
Jessica Zinn, MS, RD, CDN, CDCES, registered dietitian at Northwell’s Lenox Hill Hospital
Lean Proteins
Credit: Anna Wiliiams
For a natural source of collagen, reach for proteins like beef, chicken, turkey, or fish. “Collagen is found in the connective tissue of land animals and in the skin and bones of fish,” explains Diana Guevara, MPH, RD, LD, registered dietitian and community health education specialist with the Nourish Program at UTHealth Houston. Just be sure to reach for leaner options (such as lean ground beef or chicken breast), which are lower in saturated fat.
How to Eat
Guevara suggests adding canned sardines, which contain skin and bones, to salads.
Sear salmon with the skin on, then add lemon juice for a touch of vitamin C, says Guevara.
Use lean ground beef, turkey, or chicken in your go-to burger recipe.
Serve your favorite chicken breast recipe with a side of roasted vegetables.
Beans
From black beans to chickpeas, beans are worth adding to your plate. “Beans are a plant-based source of lysine, proline, and glycine, three amino acids that are key for collagen synthesis,” explains Razan Hallak, MS, RDN, LD, registered dietitian nutritionist at The Ohio State Wexner Medical Center. Plus, many beans contain zinc and copper, two minerals that support collagen production, says Hallak.
How to Eat
Red Bell Pepper
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Olesia Shadrina / GETTY IMAGES
Red bell pepper is another collagen-boosting food, and it’s all thanks to its rich content of vitamin C. As Hallak explains, “vitamin C is required for the activation of the protein lysyl oxidase, a key enzyme involved in collagen synthesis.” The nutrient is also necessary for wound healing, making it an important component of skin health.
Though all bell peppers contain vitamin C, the red variety has the highest amount (even more than oranges).
How to Eat
Dairy Products
Credit: Janelle Jones
Dairy foods—such as milk, yogurt, and cottage cheese—are foods that naturally boost collagen. According to Jessica Zinn, MS, RD, CDN, CDCES, registered dietitian at Northwell’s Lenox Hill Hospital, they’re high in glycine and proline, two amino acids that are the essential building blocks of collagen. “Your body uses these amino acids to form the long chains that create collagen’s triple-helix structure, supporting skin elasticity and connective tissue strength,” explains Zinn. Additionally, milk products contain transforming growth factor-beta, or TGF-beta, a protein that stimulates collagen synthesis in the body, says Hallak.
How to Eat
Citrus Fruits
“Citrus fruits like oranges, grapefruits, and lemons are rich in vitamin C, which is crucial for collagen synthesis,” explains Zinn. In addition to activating enzymes needed for stabilizing collagen, it also helps protect existing collagen from free radical damage (i.e., oxidative stress), says Zinn.
How to Eat
Cashews
Cashews provide copper and zinc, which are vital for collagen production, says Zinn. “Copper activates lysyl oxidase, an enzyme that helps form strong collagen fibers, while zinc supports the activation of amino acids that build new collagen proteins,” shares Zinn. Additionally, collagen contains fat, protein, and fiber, which will keep you feeling satiated for longer, notes Hallak.
How to Eat
Add toasted cashews to salads or stir-fries, where they’ll provide texture and flavor, says Hallak.
“Pair cashew butter with apple slices for a satisfying snack that supports skin and connective tissue health,” per Zinn.
For a collagen-supporting meal, make cashew-chicken kebabs.
Kiwi
Credit:
David Malosh
Kiwi is another excellent source of vitamin C, making it helpful for supporting collagen synthesis. The fruit also provides antioxidants, which protect the body (including the skin) from oxidative stress over time.
How to Eat
“Try a fruit salad with kiwi, strawberries, and orange sections for a vitamin C-packed snack,” says Guevara.
Add chopped kiwi to a yogurt parfait, suggests Guevara.
Blend kiwi with frozen bananas, yogurt, and chia seeds for a satisfying smoothie.
Bone Broth
Bone broth is made by simmering bones and connective tissues, which contain collagen, for several hours. The process breaks down the collagen into gelatin and amino acids (i.e., glycine and proline), which your body can easily absorb and use to make new collagen, says Zinn. “Glycine, in particular, makes up about one-third of collagen’s structure, playing a major role in maintaining skin firmness and joint health,” explains Zinn.
How to Eat
Instead of water, use bone broth to cook rice or whole grains, suggests Zinn.
Add bone broth to your next chicken noodle soup or hearty turkey chili.
Sip on warm bone broth for comforting, collagen-boosting drink.
Make risotto with bone broth.
Berries
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dianazh / GETTY IMAGES
“Berries contain antioxidants, which can help preserve the collagen already in the skin,” shares Guevara. They also provide vitamin C—which, as mentioned, is necessary for collagen synthesis. As a bonus, berries are high in fiber, making them excellent for the gut.
How to Eat
Dining and Cooking