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10 collagen-friendly foods to add to your menu

26/06/20247 min read

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Written byH&B editorial team

Alex Thompson

Reviewed byAlex Thompson

Lady eating food off a spoon with happy expression
Could collagen be on the menu? Discover the best collagen-supporting foods, including vegetarian, vegan, or lactose intolerant options – with insight from an expert

Summary

1What is collagen?

Collagen: it’s gained fame for smooth skin, strong joints, and even wound healing.

2Animal collagen vs. vegan collagen

Collagen comes from animals (often fish, chickens, and cows). At the moment, there’s no vegetarian or vegan way to get ready-made collagen...

310 foods to support your collagen

Bone broth: making bone broth involves simmering animal bones in water to extract the collagen from them...

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Collagen is a vital ingredient for smooth skin, strong joints and even wound healing.1 But how much for you actually know about it? And, more importantly, how can you get more of it in simple – and ideally delicious – ways?

Before we tuck into our list of collagen-supporting foods, here’s some science: “Essentially collagen is found in any part of the human body that needs to be strong but also have an element of elasticity or ‘give’,” explains H&B Senior Nutritionist, Alex Thompson.

“It also helps to form keratin – the major structural protein in hair – and cartilage, which works as a shock absorber and allows free movement in joints. Finally, it works alongside another substance in the skin called hyaluronic acid to help to promote skin hydration,” he adds.2

Unfortunately we lose more and more of these benefits as we age,3 which is why you might choose to get extra through your diet or supplements. Let’s find out more about the options, including vegan ways to support collagen too...

Animal collagen vs. vegan collagen support

As you may know, collagen comes from animals, such as fish, chickens and cows.1

At the moment, there’s no vegetarian or vegan way to get ready-made collagen. However, there’s plenty of vegan collagen support (also called “vegan collagen”) available. You can discover more with these collagen myths busted.

Vegan collagen provides the ingredients your body needs to support its collagen production. Then it’s down to your body to follow the recipe!

Vitamin C, vitamin E and amino acids are popular in vegan collagen as they’re vital for collagen production and keeping skin youthful.4,5

Of course, getting these vitamins in your diet helps as well.

Natural sources of collagen vs. supplements

Collagen supplements are a quick and easy way to get a daily top-up. Plus they’re versatile – you can buy collagen gummies, powders, drinks, capsules and more.

These supplements are generally considered safe within the recommended dosages, although some people report mild stomach complaints after taking them.6

As with any nutrients and supplements, it’s good to look at your diet first. Here are some collagen sources to add to your food shop...

10 foods to support your collagen

Orange slices with cream

1. Citrus fruit

Citrus fruit and vitamin C go hand in hand: we already know that.

But there's more to vitamin C than immune support.9 It’s also important for making collagen.10,4 Choose fruits like oranges, lemons, and limes for a healthy dose of vitamin C.11

2. Fish

Fish and shellfish provide a lot of collagen and it’s believed that marine collagen is more easily absorbed by the human body.3 Again, making bone broth is a good way to include the collagen-rich parts of fish like the skin and bones.3 

Alex points out that "a good-quality marine collagen will not have a fishy taste. This is because the collagen part is isolated from the fish and then purified. It’s the fish oils in fish that have the fishy taste and smell, and these are not included in marine collagen products." So that's one less thing to worry about.

3. Chicken

Many collagen supplements in shops are made from chicken. Eat the meat as you usually might or drink chicken bone broth.

Bones around joint areas (like wings and legs) provide more collagen. And, while they’re not popular in Western diets, chicken feet are another great source.7

4. Eggs

Eggs don’t contain collagen, as you can only get it from meat.

However they’re a source of a non-essential amino acid (the building blocks of protein) called proline, one of the main amino acids needed for collagen production.8,3

5. Bone broth

portion of bone broth in bowl
Making bone broth involves simmering animal bones in water to extract the collagen from them. You can then season it with herbs and spices as you like.

Beef, chicken and fish are popular choices, though Alex points out that your choice will depend on your dietary restrictions. Don't forget, if you want to take a supplement, Halal options are available.

While the nutritional makeup will be different (and won’t contain ready-made collagen), you can even give vegan bone broth a try.

6. Berries

Berries also contain substantial amounts of vitamin C. Gram for gram, strawberries actually contain more than oranges or lemons.12,13,14

You can also turn to raspberries, blueberries and blackberries for vitamin C.15,16,17

7. Garlic

Fantastic news: there’s yet another reason to add garlic to your meal. Garlic is high in sulphur, which is necessary for collagen production.18

8. Leafy greens

Ever been told to eat your greens? Here’s another reason why...

Dark green, leafy vegetables contain chlorophyll, which some research suggests increases collagen production and decreases UV-induced damage in the skin.19,20

9. Hazelnuts

Hazelnuts are another source of ‘collagen-supporting’ ingredients, namely copper and vitamin E. Copper plays an important role in our skin as it’s needed for maintaining normal connective tissue.21

A 28g serving of hazelnuts contains approximately 0.35mg of copper, about a third of our daily intake.22,23

Like other nuts, they’re a good source of vitamin E, which helps protect cells from oxidative stress (a major cause of skin ageing).22,24,25,26

10. Broccoli

Homemade Sauteed Green Broccoli Rabe with Garlic and Nuts
Did you know that 100g of raw broccoli provides over twice your daily value of vitamin C?27 Be careful not to lose the vitamins during cooking, though. Steaming, grilling, or eating veg raw can help retain them.28

As well as being high in vitamin C which supports collagen production, broccoli also contains calcium – another mineral that supports normal bones.29 100g of raw broccoli provides approximately 47mg of calcium and 89mg of vitamin C.27

The final say

Eating and drinking natural sources of collagen can help to look after your skin, bones, muscles, and joints, especially as you get older.1

While pure collagen only comes from animal parts, there are plenty more plant-based foods that can help collagen production.

Disclaimer

The advice in this article is for information only and should not replace medical care. Please check with your GP or healthcare professional before trying any supplements, treatments or remedies. Food supplements must not be used as a substitute for a varied and balanced diet and a healthy lifestyle. Before taking any supplements or minerals, it’s best to make sure you’re getting all the nutrients through your diet first. Food supplements must not be used as a substitute for a varied and balanced diet and a healthy lifestyle.
 

Sources

  1. Shoulders MD, Raines RT. Collagen Structure and Stability. Annu Rev Biochem [Internet]. 2010 Mar 29 [cited 2024 Jun 21]; 78: 929-958. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2846778/
  2. Aguirre-Cruz G, León-López A, Cruz-Gómez V, Jiménez-Alvarado R, Aguirre-Álvarez G. Collagen Hydrolysates for Skin Protection: Oral Administration and Topical Formulation. Antioxidants [Internet]. 2020 Feb 22 [cited 2024 Jun 21]; 9(2): 181. Available from: https://www.mdpi.com/2076-3921/9/2/181
  3. Pu SY et al. Effects of Oral Collagen for Skin Anti-Aging: A Systematic Review and Meta-Analysis. Nutrients [Internet]. 2023 Apr 26 [cited 2024 Jun 21]; 15(9): 2080. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10180699/
  4. European Commission. Characteristics [Internet]. European Commission [cited 2024 Jun 21]. Available from: https://ec.europa.eu/food/food-feed-portal/screen/health-claims/eu-register/details/POL-HC-6505
  5. European Commission. Characteristics [Internet]. European Commission [cited 2024 Jun 21]. Available from: https://ec.europa.eu/food/food-feed-portal/screen/health-claims/eu-register/details/POL-HC-6522
  6. Versus Arthritis. What is collagen? [Internet]. Versus Arthritis [cited 2024 Jun 21]. Available from: https://versusarthritis.org/about-arthritis/complementary-and-alternative-treatments/types-of-complementary-treatments/collagen/
  7. Santana JCC et al. Valorization of Chicken Feet By-Product of the Poultry Industry: High Qualities of Gelatin and Biofilm from Extraction of Collagen. Polymers (Basel) [Internet]. 2020 Mar 2 [cited 2024 Jun 21]; 12(3): 529. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7182801/
  8. US Department of Agriculture (USDA). Eggs [Internet]. USDA [cited 2024 Jun 21]. Available from: https://fdc.nal.usda.gov/fdc-app.html#/food-details/748967/nutrients
  9. European Commission. Characteristics [Internet]. European Commission [cited 2024 Jun 21]. Available from: https://ec.europa.eu/food/food-feed-portal/screen/health-claims/eu-register/details/POL-HC-6510
  10. European Commission. Characteristics [Internet]. European Commission [cited 2024 Jun 21]. Available from: https://ec.europa.eu/food/food-feed-portal/screen/health-claims/eu-register/details/POL-HC-6502
  11. NHS. Vitamin C [Internet]. NHS [reviewed 2020 Aug 3; cited 2024 Jun 21]. Available from: https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-c/
  12. US Department of Agriculture (USDA). Strawberries, raw [Internet]. USDA [cited 2024 Jun 21]. Available from: https://fdc.nal.usda.gov/fdc-app.html#/food-details/1102710/nutrients
  13. US Department of Agriculture (USDA). Orange, raw [Internet]. USDA [cited 2024 Jun 21]. Available from: https://fdc.nal.usda.gov/fdc-app.html#/food-details/2344665/nutrients
  14. US Department of Agriculture (USDA). Lemon, raw [Internet]. USDA [cited 2024 Jun 21]. Available from: https://fdc.nal.usda.gov/fdc-app.html#/food-details/2344662/nutrients
  15. US Department of Agriculture (USDA). Blackberries, raw [Internet]. USDA [cited 2024 Jun 21]. Available from: https://fdc.nal.usda.gov/fdc-app.html#/food-details/173946/nutrients
  16. US Department of Agriculture (USDA). Raspberries, raw [Internet]. USDA [cited 2024 Jun 21]. Available from: https://fdc.nal.usda.gov/fdc-app.html#/food-details/167755/nutrients
  17. US Department of Agriculture (USDA). Blueberries, raw [Internet]. USDA [cited 2024 Jun 21]. Available from: https://fdc.nal.usda.gov/fdc-app.html#/food-details/171711/nutrients
  18. Versus Arthritis. MSM: What is it? [Internet]. Versus Arthritis [cited 2024 Jun 21]. Available from: https://versusarthritis.org/about-arthritis/complementary-and-alternative-treatments/types-of-complementary-treatments/msm/
  19. Cho S et al. Drink Containing Chlorophyll Extracts Improves Signs of Photoaging and Increases Type 1 Procollagen in Human Skin in Vivo. 2006 Apr 13 [cited 2024 Jun 21]. Available from: https://oldkmbase.medric.or.kr/KMID/0604220060130040111
  20. Solway J, McBride M, Haq F, Abdul W, Miller R. Diet and Dermatology: The Role of a Whole-Food, Plant-Based Diet in Preventing and Reversing Skin Aging – A Review. J Clin Aesthet Dermatol [Internet]. 2020 May 1 [cited 2024 Jun 21]; 13(5): 38-43. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7380694/
  21. European Commission. Characteristics [Internet]. European Commission [cited 2024 Jun 21]. Available from: https://ec.europa.eu/food/food-feed-portal/screen/health-claims/eu-register/details/POL-HC-6357
  22. US Department of Agriculture (USDA). Nuts, hazelnuts or filberts, raw [Internet]. USDA [cited 2024 Jun 21]. Available from: https://fdc.nal.usda.gov/fdc-app.html#/food-details/2515375/nutrients
  23. NHS. Others – Vitamins and Minerals [Internet]. NHS [reviewed 2020 Aug 3; cited 2024 Jun 21]. Available from: https://www.nhs.uk/conditions/vitamins-and-minerals/others/
  24. NHS. Vitamin E [Internet]. NHS [reviewed 2020 Aug 3; cited 2024 Jun 21]. Available from: https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-e/
  25. European Commission. Characteristics [Internet]. European Commission [cited 2024 Jun 21]. Available from: https://ec.europa.eu/food/food-feed-portal/screen/health-claims/eu-register/details/POL-HC-6522
  26. Rinnerthaler M, Bischof J, Streubel MK, Trost A, Richter K. Oxidative Stress in Aging Human Skin. Biomolecules [Internet]. 2015 Jun [cited 2024 Jun 21]; 5(2): 545-589. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4496685/
  27. US Department of Agriculture (USDA). Broccoli, raw [Internet]. USDA [cited 2024 Jun 21]. Available from: https://fdc.nal.usda.gov/fdc-app.html#/food-details/1103170/nutrients
  28. NHS Inform. Vitamins and minerals [Internet]. NHS Inform [reviewed 2020 Apr 30; cited 2024 Jun 21]. Available from: https://www.nhsinform.scot/healthy-living/food-and-nutrition/eating-well/vitamins-and-minerals/#vitamins
  29. European Commission. Characteristics [Internet]. European Commission [cited 2024 Jun 21]. Available from: https://ec.europa.eu/food/food-feed-portal/screen/health-claims/eu-register/details/POL-HC-6346
 

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