The Best Collagen-Rich Foods for Skin, Muscle, and Joint Health, According to Dietitians

You may have heard that collagen keeps your skin glowing and your nails strong. But that’s just the beginning: As the most abundant protein in the body, it gives your skin, bones, muscles and connective tissues their structure and strength.

“When you eat collagen, your body breaks it down into amino acids and small fragments called peptides,” explains Kylie King, a dietitian. “Despite the marketing, it doesn’t travel intact to your skin, your hair or your nails. Your body decides where those building blocks go.”

Kylie notes that dietary collagen is rich in the amino acids glycine, proline and hydroxyproline, which are what your body uses to build its own collagen. “Eating collagen gives your body the raw materials, but it doesn’t give your body the finished product,” she explains.

“Having adequate collagen levels helps maintain your muscles and joint cartilage, and helps your skin stay more elastic,” says Melissa Mroz-Planells, a dietitian with a doctorate in clinical nutrition. Along with helping to reduce wrinkles and increase muscle mass, collagen may also help reduce osteoarthritic joint pain and keep your bones strong, adds Keri Gans, a dietitian and author of The Small Change Diet: 10 Steps to a Thinner, Healthier You.

The best way to add more collagen to your diet is to take a two-pronged approach. First, enjoy more foods that contain the protein. And second, choose foods with nutrients that support the body’s natural production of collagen, such as vitamin C. Below, you’ll find the top foods that fit into both categories, plus what else you should know about incorporating more collagen into your diet.

Best foods to support collagen production

Fish

Protein-rich foods are going to be your best option for boosting collagen, says Melissa. One great animal protein option is fish, especially with the skin on. Plus, collagen derived from fish, known as marine collagen, has great bioavailability – meaning that it’s absorbed into the body more efficiently than collagen from other sources.

Chicken

Did you know that many collagen supplements are actually derived from chicken? Another animal protein suggestion from Melissa, chicken – specifically chicken cartilage – is a natural source of collagen, and may benefit joint health and help ease symptoms of arthritis.

Egg whites

While eggs don’t contain connective tissues like many other animal products, egg whites do have large amounts of proline, one of the amino acids necessary for collagen production.

Oysters

While not naturally rich in collagen, oysters are very rich in zinc – eating only a few will get you to more than your recommended dietary intake. Studies have shown that zinc is a critical component in the creation and repair of collagen, promoting skin health and healing.

Beans

If you’re following a plant-based diet, beans are a great source of plant protein, says Melissa. Plus, they have collagen-boosting properties. Studies have shown that eating common beans can help maintain collagen production because they contain amino acids necessary for building the protein.

Citrus fruits

Many foods that aren’t naturally high in collagen can still support collagen production. It’s more about helping your own body make more collagen by eating certain foods, particularly those rich in vitamin C, says Keri. Research shows that vitamin C plays an integral role in the synthesis of procollagen, the body’s precursor to collagen. So, citrus fruits, which are high in this essential vitamin, can play a big role in boosting your collagen.

Capsicum

Similar to citrus fruits, capsicum is a great source of vitamin C, which plays a significant role in collagen production, says Melissa. In fact, all capsicums – green, yellow, red and orange – contain more vitamin C than an orange.

Potatoes

A lesser-known source of vitamin C, potatoes can also help your body produce more collagen, says Melissa. Sweet potatoes are a great source of vitamin C, too, as well as beta-carotene antioxidants that the body converts to vitamin A, which sends messages to your body to produce collagen. One study even found that potato peel extract can stimulate collagen production and can be an effective anti-ageing agent in skincare. Potato face mask, anyone?

Bone broth

Animal bones are a particularly rich source of collagen, and the slow simmering of bones and connective tissues in water allows the collagen in the bones to break down into gelatine, which can be more easily absorbed by your body. However, research has shown that bone broth may not always be a reliable source of collagen – but it does provide key amino acids for collagen production.

Dairy

Milk, cheese, yoghurt and any of your other favourite dairy products can also indirectly support collagen production in your body. While they don’t naturally contain collagen themselves, they’re rich in two amino acids, proline and glycine, which are essential for collagen production.

Garlic

While not naturally rich in collagen, garlic is rich in sulphur, which studies have shown to play a role in collagen production. Keep in mind that you probably need to eat a lot of garlic for it to make a difference in your collagen levels. Eating too much garlic can cause heartburn and indigestion, so it’s best to avoid adding excess garlic just to hit your goal collagen intake.

Cashews

Cashews may not be a natural source of collagen, but they’re a good source of zinc, which, as we’ve already mentioned, plays an important role in collagen production. Cashews are also rich in copper, a mineral that plays a crucial role in the development of collagen and elastin – which, much like collagen, gives strength and flexibility to the skin.

How much collagen do you need daily?

It varies depending on how much your body absorbs as you age, says Keri. “However, most research will support between 2.5 and 15 grams per day,” she notes.

If you’re eating a balanced diet with adequate amounts of protein, fruit and vegetables, you’re probably doing a good job supplying your body with the building blocks needed to make collagen, says Melissa. “If you need a supplement, the research is mixed with the dosage of collagen supplements tested and there isn’t one recommended serving amount.” If you’re taking a supplement, follow the manufacturer’s label for dosing since each formulation will contain varying amounts of collagen, Melissa advises.

Is it better to get collagen from your diet than from supplements?

As we age, two things happen. Collagen production and concentration decrease, and our ability to absorb nutrients from the foods we eat also lessens, says Melissa. For these reasons, a supplement may be better tolerated or more effective than getting collagen from your diet. That said, “not everyone is going to need collagen supplements,” she notes. Focus first on improving your diet to include those collagen-boosting foods and then, if needed, consider adding a collagen supplement, Melissa suggests.

Taking collagen supplements is an emerging area of interest, says Melissa. “Some studies have shown improvements in skin hydration, elasticity and fewer wrinkles by increasing collagen either through diet or taking a collagen supplement in older adults.” Talk to your healthcare professional to learn if increasing collagen is right for you, she advises. They’ll work with you to determine the best strategy for doing so.

If you’re looking to up your collagen intake to support skin health, Kylie notes that protecting your skin is key. “UV exposure breaks down collagen. Protecting the collagen you already have with sunscreen may matter more for your skin than chasing collagen-rich foods,” she says.

Dietary supplements are products intended to supplement the diet. They are not medicines and are not intended to treat, diagnose, mitigate, prevent or cure diseases. Be cautious about taking dietary supplements if you’re pregnant or breastfeeding. Also, be careful about giving supplements to a child, unless recommended by their healthcare professional.