If you’re considering adding a collagen supplement to your routine, start by focusing on your diet first. There are many foods that naturally boost collagen, often by providing the amino acids (i.e., building blocks of protein) that are needed to make it. In other cases, certain foods are rich in nutrients that stimulate essential cellular reactions, thereby supporting overall collagen production.
But why does collagen matter, anyway? As the main structural protein in the body, collagen gives strength to various tissues. This includes the skin, tendons, and cartilage, which help cushion the joints. The body’s natural production of collagen also decreases with age, but it’s possible to assist the process (and protect the collagen you do have) with food. We asked nutrition experts to share the best foods that increase collagen, along with ways to eat each one at home.
Lean Proteins
For a natural source of collagen, reach for proteins like beef, chicken, turkey, or fish. “Collagen is found in the connective tissue of land animals and in the skin and bones of fish,” explains Diana Guevara, MPH, RD, LD, registered dietitian and community health education specialist with the Nourish Program at UTHealth Houston. Just be sure to reach for leaner options (such as lean ground beef or chicken breast), which are lower in saturated fat.