Best High-Collagen Foods Eating foods high in collagen, like chicken, or those that support collagen production, such as berries, can be a game-changer for your skin and overall health. According to Krista Goncalves, CHN, a certified holistic nutritionist, “Diet plays a surprisingly large role in the appearance and youthfulness of your skin—and it all comes down to collagen.” Collagen is the protein responsible for your skin’s structure, elasticity, and firmness. As we age, collagen production decreases, leading to wrinkles and thinner skin, which is why collagen-rich diets are so important.
It’s no surprise that collagen supplements are everywhere these days, from store shelves to social media ads. But are supplements better than food-based collagen? Which foods are naturally high in collagen? Let’s dive into why food sources may be your best bet for healthy, glowing skin and overall vitality.
Why Focus on Food First for Collagen
One key difference between collagen from supplements and food is bioavailability, or how well your body can use it. Carrie Gabriel, MS, RDN, explains, “Foods like bone broth contain a bioavailable form of collagen your body can use right away, making it arguably superior to supplements.” While research on this is still limited, getting collagen from food is considered a safer, more natural approach, especially since over-the-counter supplements are not regulated by the FDA
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Eating foods rich in collagen or that stimulate collagen production helps provide essential amino acids—proline, lysine, and glycine—that are vital for your body’s collagen-making process. Registered dietitian Katey Davidson, MScFN, RD, emphasizes that these amino acids are crucial for keeping your skin firm and healthy.
Bone Broth

Many people believe bone broth is loaded with collagen, but surprisingly, it’s not as high as you might think. A 2019 study found that bone broth usually doesn’t contain enough collagen to make a big impact. Bone broth is made by simmering animal bones, which releases some collagen along with calcium, magnesium, phosphorus, glucosamine, chondroitin, and amino acids. Davidson reminds us that bone broth quality varies based on the ingredients used, so if you want better broth, source bones from a trusted local butcher and spice it up for flavor
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Chicken
There’s a reason many collagen supplements use chicken—it’s packed with collagen-rich connective tissue. If you’ve ever cut up a whole chicken, you’ll notice the abundance of ligaments and tendons, especially in areas like the thighs. A 2022 mouse study even showed that collagen from chicken bones and cartilage helped reduce arthritis symptoms and inflammation. To get more collagen naturally, include chicken thighs or skin-on cuts in your meals.
Organ Meats
Organ meats like liver, heart, brain, and kidneys are concentrated sources of collagen type I. You can enjoy them in stews, pâtés, or other dishes. If organ meats aren’t your favorite, don’t worry—skin, bones, and connective tissues also offer similar benefits. Chicken thighs, for instance, have more collagen than breast meat, making them a better choice if you’re aiming to boost your intake through food.
Fish and Marine Collagen
Just like land animals, fish have bones and connective tissues rich in collagen. Some experts suggest marine collagen is even easier to absorb. A 2023 review found that marine collagen may significantly support skin health and elasticity. However, the fillet or meat of fish has less collagen compared to parts like the head, scales, and skin. Gabriel notes that we usually avoid these parts, but if you’re adventurous or prefer supplements, marine collagen is a strong option
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Egg Whites
Although eggs don’t have connective tissue, their whites are rich in proline, an essential amino acid for collagen synthesis. Including egg whites in your diet can naturally support collagen production, making them a simple and easy addition to your meals if you’re looking for skin and joint benefits.
Garlic
Besides adding amazing flavor to your dishes, garlic is a collagen hero. Gabriel explains that garlic is high in sulfur, a mineral that helps your body produce and protect collagen. However, you’d need to eat a lot of garlic to see major collagen benefits, which might not be practical. Still, adding garlic regularly to your meals is a great idea for your skin—and your taste buds!
While garlic is generally safe, consuming too much raw garlic could cause heartburn, upset stomach, or bleeding issues, especially if you’re on blood thinners. It’s best to enjoy it in moderate, tasty amounts.
Sardines
If you’re looking to get collagen from fish, sardines are a smart choice. Since they’re eaten whole—including bones, skin, and scales—you get a significant collagen boost. Similarly, eating salmon with the skin on can help. Just remember, the amount you eat matters, and it might take larger quantities to see noticeable results.
Leafy Greens
Spinach, kale, Swiss chard, and other leafy greens don’t just fuel your body with vitamins; they may also support collagen production. Their green color comes from chlorophyll, known for its antioxidant properties. Some studies suggest that eating chlorophyll-rich greens can boost collagen precursors in the skin, offering even more reasons to pile greens onto your plate
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Skin-On Chicken
Research shows that collagen supplements made from chicken cartilage improved skin elasticity, wrinkles, and fine lines in middle-aged women. Instead of supplements, you can take a food-first approach by eating chicken with the skin on. If you prefer ground chicken, ask your butcher to grind it from skin-on thighs or breasts for a richer collagen source.
Beans

It’s not just us noticing collagen everywhere—it’s booming in popularity, from Instagram to grocery store aisles. The collagen industry is projected to be worth $19.9 billion by 2030. While many people turn to supplements, you can boost collagen naturally through whole foods. Beans, being high in protein and helpful minerals, are a great plant-based option for supporting collagen production.
Collagen’s Role in Aging and Health
Collagen is the most abundant protein in the body, found in muscles, bones, tendons, ligaments, blood vessels, skin, and even hair. Although you can’t directly measure your collagen levels, signs of decline include wrinkles, joint pain, stiffer ligaments, muscle weakening, and digestive issues. Collagen loss begins in your mid-20s, accelerating after age 40, at about 1% loss per year. That’s why it’s crucial to prioritize collagen-supportive foods early on.
Foods That Help Your Body Make More Collagen
Aside from aging, poor diet is the leading cause of collagen decline. To give your body what it needs, start by eating foods rich in protein, vitamins, and minerals. Dr. Bradley recommends focusing on nutrient-dense meals to support natural collagen production
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- Bone Broth: A comforting, nutrient-rich broth loaded with collagen-boosting elements.
- Protein-Rich Foods: Beef, chicken, fish, beans, eggs, and dairy products like milk and cheese provide essential amino acids for collagen creation.
- Foods Rich in Vitamin C: Citrus fruits (oranges, grapefruits), peppers, tomatoes, broccoli, kale, and Brussels sprouts are must-haves for collagen synthesis.
- Zinc and Copper Sources: Meats, shellfish, nuts, beans, and whole grains supply vital minerals that your body needs to make and maintain collagen
Frequently Asked Questions
What foods are naturally high in collagen?
Foods naturally high in collagen include bone broth, chicken skin, fish skin, and animal connective tissues. Additionally, foods rich in vitamin C, like citrus fruits and berries, help boost collagen production by supporting the amino acids needed for collagen synthesis.
Can eating collagen-rich foods really improve my skin?
Yes! Eating collagen-rich foods can help support your body’s natural collagen production, which may lead to firmer, more youthful-looking skin over time. While results can vary, a healthy diet rich in collagen and supporting nutrients can definitely make a difference.
Is bone broth the best source of collagen?
Bone broth is a good natural source of collagen, but the amount can vary depending on how it’s made. Some batches may have high collagen levels, while others may have less. It’s still a nutritious option that supports overall health.
How does vitamin C help with collagen production?
Vitamin C plays a crucial role in the collagen-building process. It helps convert the amino acids proline and lysine into active collagen. Without enough vitamin C, your body can’t effectively produce collagen, even if you’re eating collagen-rich foods.
Should I rely on supplements or food for collagen?
While collagen supplements can be convenient, many experts recommend focusing on food first. Foods offer collagen in a more natural form along with other essential nutrients, and they’re generally safer since supplements aren’t regulated by the FDA
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The Takeaway
If you want youthful skin, strong joints, and a healthy body, focusing on collagen-rich foods is a smart, natural way to go. Adding a variety of these foods to your diet—whether it’s bone broth, berries, leafy greens, chicken, or sardines—can support your body’s collagen needs without relying on expensive supplements. By making simple, mindful choices at the grocery store, you can give your skin and body a nourishing boost from the inside out
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