The Best Foods to Boost Collagen

Protein (Meat and Eggs)

“Collagen is formed from 19 amino acids, which are the building blocks of protein,” says holistic nutritionist Jennifer Hanway. “Adding protein-rich foods into our diets provide us with the raw materials necessary for collagen production. Choose from high-quality animal proteins such as organic chicken, grass-fed beef and wild-caught salmon.”

Egg whites are a great option too. In addition to giving your body a dose of healthy protein that it needs, egg whites “are high in the amino acids—lysine and proline—that are needed to produce collagen in the body,” adds Dr. Kim.

Amino Acid–Rich Plants

“By eating a diet diverse in plant-rich ingredients, you will provide your body with an abundance of vitamins and minerals, as well as all the amino acids needed to form complete proteins—all the necessary elements to produce collagen,” says Tingle. “Some plants that contain all nine essential amino acids include quinoa, buckwheat, hemp seeds, chia seeds and spirulina.”

Dark Green Vegetables

Rich in vitamin C, dark green vegetables like spinach and kale can rev up collagen production. In topical products, “vitamin C has antioxidant properties that stabilize the messenger enzymes that break collagen down. It also protects against free radicals to prevent weak collagen,” says Orlando, FL dermatologist Dr. Dimitry Palceski.

Tingle says phytoceramides, a plant-based ceramide, can be thought of as a plant-based, vegan-friendly alternative to popular collagen supplements. “They can be found in spinach, among some other foods, and help restore the body’s natural lipids, helping to maintain the skin barrier, lock in moisture, plump fine lines, and fade acne scars while keeping pollutants out.”

Bone Broth

According to celebrity aesthetician Nerida Joy, bone broth can be a source of a collagen. The collagen is released from the beef, chicken or fish bones during the cooking process, which provides a collagen-rich liquid that can be used for sipping, or added to sauces. “I am a believer in organic whole food sources such as bone broth,” she says. “As its taste is not terribly pleasing, cooking with it or adding it to dressing helps add value and nourishment to a meal.” 

Monroe, LA dermatologist Janine Hopkins, MD also often recommends bone broth. “Clean natural, foods high in antioxidants and lean protein are excellent choices for our skin,” she says. “Foods with a high glycemic index and processed sugar in particular are bad choices for our skin. Glycation is a metabolic process triggered by chronically high blood glucose levels that damages our collagen bundles. Excess glucose fibers in the skin triggers an internal reaction in which sugar molecules adhere to the collagen and elastin proteins, which normally help keep skin firm and supple.”

Vitamin C–Rich Fruits (Berries and Citrus)

Studies show that fruits that are rich in vitamin C like guava have the ability to help amino acids—lysine and proline—convert to collagen. “While there has been a lot of focus on animal-based foods that support collagen, including bone broth, we need to remember that vitamin C is also needed to synthesize collagen,” says Fender. “You can go to berries and citrus fruits for your vitamin C, but I love to recommend foods like broccoli, which is not only full of vitamin C, but also a wealth of other nutrients that benefit the whole body system.”

Antioxidant-rich vitamin C is also extremely important in helping to ward off free radicals that can lead to visible signs of skin aging. “Fruits like citrus, berries, kiwis and pineapples are high in vitamin C and can help to neutralize free radicals that break down both collagen and elastin,” adds Dr. Kim.

Fish

“Fish and shellfish contains omega 3 fatty acids, which reduces inflammation thats contributes to collagen breakdown,” says Dr. Song.

“Skin cells are surrounded by a fatty membrane that protects them,” says New York nutritionist Brook Alpert. “When the cells are healthy, they are able to support the structure of the skin. Fish like tuna and salmon are loaded with omega-3 fatty acid.”

Fermented Foods

Hanway says fermented foods such as tempeh, yoghurt, sauerkraut and kombucha contain Lactobacillus, a strain of probiotic bacteria that produces superoxide dismutase. “Superoxide dismutase is a powerful antioxidant that may prevent collagen breakdown by reducing the production of free radicals,” she explains. “Aim for one serving of fermented foods a day, and consider supplementing with a good quality probiotic.” 

Red Vegetables

Tomatoes, peppers and beets contain the antioxidant lycopene that helps boost the body’s defense against sun damage. “Lycopene acts as a natural sunblock of sorts, protecting the skin from damage while increasing collagen levels,” says Alpert.

Green Tea

“In a 2010 study, researchers found that green tea consumption led to fewer tumors induced by UV light in mice,” says Kylie Bensley, MS, RD, clinical dietitian and founder of Sulinu. “This was due to a flavonoid compound found in both green and black tea known as EGCG. Another animal study on green tea found that it reduced skin damage from UVA light and protected against the decrease of collagen. Collagen is our body’s most abundant protein and it gives skin its integrity and firmness.”

Nuts and Seeds

“Many nuts and seeds contain essential minerals like zinc and copper, which are needed in the collagen production process,” says Dr. Song. Pumpkin seeds, cashews, sunflower seeds, flax seeds and almonds are good options to snack on. “Eating collagen-rich snacks like pumpkin and sunflower seeds are an easy and effective way to get in extra doses of collagen,” adds Bensley.

Orange Vegetables

Vegetables that are orange in color, like carrots and sweet potatoes, are rich in vitamin A and “can help restore and regenerate damaged collagen,” says Dr. Kim.

Soy

Whether sources from soy milk, cheese or tofu, soy contains genistein (plant hormones that serve as antioxidants), which prompts collagen production and helps to block enzymes, like MMPs that can age the skin.

Oysters

Hanway says copper, manganese and zinc are the three minerals that play a key factor in collagen production, and oysters are high in these minerals. Also chock-full of other nutrients, including iron and vitamin B12, oysters provide a low-calorie option and a long list of health benefits. 

Garlic

One of the best sources of sulfur, which is necessary to collagen production in the body, garlic also provides lipoic acid and taurine that help rebuild collagen fibers that have been damaged.