Collagen is everywhere these days, from social media feeds to grocery store shelves, often marketed in supplement form. But before reaching for powders or pills, consider that a delicious and effective approach to boosting your collagen levels might already be in your kitchen. While the hype around collagen supplements is undeniable, with the industry projected to reach nearly $20 billion by 2030, many are unaware of the wealth of collagen-rich foods readily available. Collagen’s popularity stems largely from its touted anti-aging skin benefits, a claim supported by scientific research. Studies also indicate collagen’s role in improving joint health and reducing pain.
However, collagen supplements aren’t for everyone. They can be expensive, and some prefer to prioritize whole foods before considering supplements. Regardless of your interest in youthful skin or joint pain relief, collagen is crucial for overall health. Our bodies naturally produce collagen, but production starts declining as early as our mid-20s, with a significant drop of about 1% per year after age 40. This makes incorporating collagen-boosting foods into your diet a proactive step for maintaining vitality. If you’re seeking to increase your collagen intake naturally, explore these top foods and drinks to incorporate into your daily meals.
1. Beef Bone Broth
When it comes to readily available collagen sources, beef, or bovine, leads the pack. For those specifically targeting collagen type I, crucial for skin, hair, and nail health, beef bone broth is an excellent choice. It’s naturally rich in this vital collagen type. Simmering bones extracts this collagen, making it easily digestible and bioavailable.
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Diana Chistruga
2. Skin-On Chicken
Chicken isn’t just a lean protein source; it’s also a fantastic food for boosting collagen, particularly when you leave the skin on. Research highlights the benefits of chicken collagen for skin health. A study in Alternative Therapies in Health and Medicine demonstrated that middle-aged women who consumed collagen supplements derived from chicken cartilage experienced significant improvements in fine lines, wrinkles, crow’s feet, and skin elasticity. Opting for skin-on chicken is a simple dietary change to increase your collagen intake naturally. If you prefer ground chicken, inquire at your butcher about including the skin in the grind, or request they grind skin-on thighs or breasts for you.
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Diana Chistruga
3. Pork Bone Broth
Porcine, or pig-derived, collagen is another abundant and easily accessible source. Like beef and chicken bone broths, pork bone broth is packed with collagen. Interestingly, porcine collagen is remarkably similar to human collagen, making it highly effective for various therapeutic applications. In healthcare, porcine collagen is frequently utilized to aid in skin repair, wound healing, and tendon reinforcement due to its biocompatibility and structural similarity to our own collagen.
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Diana Chistruga
4. Sardines
When considering fish as a collagen source, sardines stand out. Similar to other animal sources, fish collagen is concentrated in the bones, skin, and scales. Sardines are unique because they are typically consumed whole, bones and all, maximizing your collagen intake. Choosing sardines is an efficient way to get a significant collagen boost from seafood. Furthermore, if you enjoy other fish like salmon, cooking it with the skin on and consuming the skin will also contribute to your collagen intake.
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Diana Chistruga
5. Organ Meats
Organ meats are nutritional powerhouses, and they are also naturally rich in collagen type I. Organs such as liver, heart, brain, and kidneys contain high concentrations of this specific collagen type, crucial for skin health. Incorporating organ meats into your diet can be done in various culinary ways. Try adding them to stews for a richer flavor and nutrient profile, or enjoy pâté spread on toast for a more refined option. Even if organ meats aren’t a regular part of your meals, remember that collagen type I is also present in more commonly consumed parts like skin, bone, and ligaments, offering alternative avenues for dietary intake.
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Diana Chistruga
6. Collagen-Infused Drinks
Beyond bone broth, a variety of beverages are now infused with collagen, offering convenient and palatable ways to increase your intake. Consider collagen water, collagen lattes, and collagen smoothies as tasty options. Drinks containing hydrolyzed collagen are particularly beneficial because this form of collagen is broken down into smaller peptides, making it easier to digest and absorb in the body. Research published in Molecules in 2019 supports this enhanced absorption. Hydrolyzed collagen is essentially collagen that has been processed into smaller molecules, sourced from animals like chicken, beef, or fish. While you can easily add collagen powder to your drinks at home, many coffee shops and smoothie bars now offer collagen-enriched beverages on their menus.
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Diana Chistruga
7. Gummy Candy
While not the most health-conscious choice, gummy candy can surprisingly contribute to your collagen intake. Many gummy candies are made with gelatin, which is derived from partially hydrolyzed collagen. A 2021 review in Polymers confirms this connection. However, it’s crucial to note that gummy candy also typically contains significant amounts of added sugars, so it shouldn’t be considered a primary collagen source. Furthermore, not all gummy candies are made with animal-derived gelatin. Vegetarian and vegan gummies utilize gelling agents like agar-agar or other plant-based alternatives that do not contain collagen. Always check the ingredient list if you’re seeking collagen from gummy candies.
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Diana Chistruga
8. Berries
Berries, including blueberries, raspberries, strawberries, and blackberries, are not direct sources of collagen but play a vital role in collagen production. They are rich in vitamin C, a crucial nutrient that your body needs to synthesize collagen. Vitamin C is an essential vitamin, meaning our bodies cannot produce it, and we must obtain it through our diet. Just one cup of strawberries provides nearly 100% of your daily recommended vitamin C intake. Raspberries and blackberries are also excellent sources, offering about 35% of your daily needs per cup. Beyond collagen synthesis, vitamin C itself has skin health benefits. A 2021 review in Clinics in Dermatology concluded that vitamin C consumption can help protect against sun-induced skin damage.
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Diana Chistruga
9. Broccoli
Broccoli is another readily available vegetable that supports collagen production thanks to its high vitamin C content. A single cup of cooked or raw broccoli provides approximately a day’s worth of vitamin C, underscoring its significant contribution to collagen synthesis. While vitamin C is necessary for collagen production, it’s important to note that you don’t need to consume vitamin C and collagen-rich foods simultaneously to reap the benefits. Including both in your diet throughout the day is sufficient to support your body’s collagen needs.
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Diana Chistruga
10. Aloe Vera
Aloe vera is well-known for its topical benefits in soothing sunburns, but consuming aloe vera can also offer advantages for skin health by promoting collagen production. A 2020 study in The Journal of Dermatology found that even low doses of oral aloe vera intake increased collagen content in the dermis, the middle layer of the skin. The study indicated that a daily oral intake of just 40 micrograms of aloe vera improved skin barrier function, hydration, and elasticity. This suggests that incorporating aloe vera, either through juice or supplements, could be a valuable addition to your collagen-boosting strategy.
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Diana Chistruga
By incorporating these Foods With Collagen or collagen-boosting properties into your diet, you can naturally support your body’s collagen production. Prioritizing a food-first approach is a sustainable and enjoyable way to contribute to healthy skin, joints, and overall well-being.
