How to eat your collagen: 5 everyday foods that contribute to your collagen reserves

Collagen forms the framework that keeps skin supple and connective tissue resilient. It’s the most abundant protein in the human body, yet its production gradually declines with age. Diet cannot fully replace what the body loses, but it can provide the building blocks that keep the process going. Foods that naturally contain collagen—mainly from animal sources—can supplement those reserves, while ingredients rich in vitamin C, zinc, copper and specific amino acids help the body produce it more efficiently. Paying attention to both types can make a small but measurable difference in how well collagen is maintained over time.

Read more: Discover the quintessential source of collagen in spring cuisine

Bone broth and connective-tissue cuts

Slow-simmered broths extract collagen from bones and joints (Photo: Azerbaijan_stockers/Freepik)

Slow-simmered broths remain one of the most direct dietary sources of collagen. When bones, skin and cartilage cook over several hours, their collagen and gelatin dissolve into the liquid, creating a protein-rich base. Beef, chicken and fish bones all work, though chicken feet and marrow bones contain the highest amounts. A cup of broth adds savoury depth to soups, grains and sauces, and can be sipped on its own as a light meal.

If you prefer solid cuts, skin-on chicken thighs, oxtail or pork shank deliver similar benefits. However, a 2018 study in the International Journal of Sport Nutrition and Exercise Metabolism notes that bone broth alone is not enough to support collagen synthesis in the body. A balanced diet is still best.

Fish skin and shellfish

Seafood offers collagen along with minerals and omega-3s supporting skin structure and hydration (Photo: Kamray Aydinov/Freepik)

Fish skin is one of the richest natural sources of type I collagen, the same form found in human skin. A 2023 study published in Aquaculture Reports identifies it as a highly concentrated collagen material, especially in species like cod, salmon and tilapia. According to the Environmental Literacy Council, eating the skin along with the flesh provides collagen as well as omega-3 fats that support overall skin health. Small oily fish eaten whole, such as sardines or anchovies, also supply calcium and trace minerals from their bones. Shellfish like prawns and crabs add zinc, a mineral essential for collagen synthesis.

Poultry skin and cartilage-rich cuts

Slow-cooking chicken dishes draw out natural collagen, giving broths and stews their smooth, gelatinous texture (Photo: Jcomp/Freepik)

Poultry offers collagen primarily through its skin and the connective tissue around joints. The collagen network in chicken wings, drumsticks and thighs becomes gelatinous when slow-cooked, enriching soups and braises. Dishes such as “collagen chicken”, simmered until the broth sets lightly when cooled, illustrate how this protein transforms into a silky texture. Because poultry skin contains saturated fat, balance it with lighter accompaniments—steamed greens, lentils or a citrus salad—to maintain nutritional proportion. Focus on variety rather than relying on a single source.

Fruits and vegetables that support collagen production

Plant foods supply vitamin C, zinc and amino acids that help the body protect its own collagen (Photo: Azerbaijan_stockers/Freepik)

Plant foods do not contain collagen, but they supply the nutrients required to build and stabilise it. Studies show that vitamin C is essential for assembling collagen molecules, while zinc, copper and the amino acids glycine and proline play supporting roles. Citrus fruits, peppers, berries and kiwifruit provide reliable sources of vitamin C. Leafy greens such as spinach and kale contain trace minerals needed for collagen cross-linking. Nuts and seeds add additional zinc and copper. A balanced approach—regular servings of vegetables and fruit throughout the day—offers more benefit than any single ingredient on its own.

Eggs, dairy and legumes

Everyday protein sources like eggs provide the nutrients to sustain collagen production (Photo: Jcomp/Freepik)

Egg whites contain proline, one of the amino acids central to collagen formation. Dairy products supply complete proteins that provide other necessary building blocks, while legumes contribute both protein and minerals like iron and zinc. Including these foods as part of a varied diet helps sustain the body’s own collagen synthesis rather than supplying collagen directly. A soft-boiled egg at breakfast, yoghurt with fruit in the afternoon and a lentil stew at dinner together create a steady flow of these nutrients.

Collagen-rich foods can complement, but not replace, the body’s natural production. Focusing on whole foods—some that contain collagen, others that support its creation—offers a practical approach without relying on single-ingredient solutions. In cooking terms, it simply means using the whole animal more often, keeping your plate colourful and varied and letting nourishment do the work.

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