Let’s talk about the benefits of collagen boosting superfoods, including what they are and why you might want them in your diet.
Vitamin C foods are a good choice!
What is collagen, what foods contain it, and what can you add to your diet to maximize collagen production? Read on to find out! And if you need a little extra support, scroll down to find out some of the best collagen supplements on the market.
What is collagen?
Collagen is the most abundant protein in our bodies, playing a critical role in maintaining the strength and elasticity of our skin, hair, and nails. It provides structure to our skin, keeps it firm, and helps in the regeneration of new skin cells. Widely clinically studied, collagen may also help support joint comfort and enhance recovery after exercise. As we age, our natural collagen production declines, leading to fine lines and wrinkles, and brittle hair and nails. I started taking it as a supplement this year when I realized I probably wasn’t getting enough through real food alone.
Try this easy chicken and bean bake!
What foods are rich in collagen?
Bone Broth – Slow-simmered bones release collagen, gelatin, and minerals. Sip it warm, use it as soup stock, or cook grains like quinoa or rice in it for extra flavor and protein.
Chicken (Skin and Cartilage) – Those bits on drumsticks or rotisserie chicken are collagen-rich! Shred leftovers into salads or soups. Try crockpot curry chicken.
Fish (Especially With Skin) – Salmon or sardines with skin on are packed with marine collagen. Try crispy salmon skin or canned sardines on toast.
How to boost collagen
In addition to eat more foods with collagen and/or supplementing, certain superfoods can help stimulate (not eliminate!) collagen synthesis and combat these signs of aging. Superfoods are a special category of foods known for their exceptional nutrient density and remarkable health benefits. These foods are packed with vitamins, minerals, antioxidants, and other essential nutrients, all while being low in calories.
They provide a powerful punch of nutrition, making them invaluable in any healthy diet. Among the many benefits of superfoods, their ability to boost collagen production stands out for its significant impact on skin, hair, and nail health.
Below are 10 collagen-boosting superfoods. Many of these are foods you might already have in my fridge. These superfoods will not only help nourish your skin but also promote healthier hair and nails, enhancing your natural radiance and shine.
10 Collagen Boosting Superfoods
1. Citrus Fruits
Citrus fruits – like oranges, lemons, and grapefruits – are rich in vitamin C, a vital nutrient for collagen synthesis. Vitamin C acts as a force factor in collagen production, helping to neutralize free radicals that can damage skin cells. Adding a splash of citrus fruit flavor to your diet can be a refreshing way to nourish your skin and support natural collagen production.
2. Leafy Greens
Spinach, kale, and other leafy greens are packed with vitamins A and C, which are essential for collagen synthesis. These plant-based ingredients are also rich in antioxidants that protect the skin from environmental damage. A diet rich in leafy greens can help maintain your skin’s elasticity and promote a youthful appearance.
3. Berries
Berries such as strawberries, blueberries, and raspberries are not only delicious but also loaded with antioxidants and vitamins. These nutrients support collagen production and protect your skin from oxidative stress. Enjoying a berry-rich smoothie can be a tasty way to give your skin a collagen boost.
4. Nuts and Seeds
Almonds, walnuts, and flaxseeds are excellent sources of healthy fats, zinc, and vitamin E. These nutrients are crucial for maintaining skin moisture and elasticity. Incorporating nuts and seeds into your diet provides holistic support for healthier hair, skin, and nails.
5. Fish
Fatty fish like salmon, mackerel, and sardines are rich in omega-3 fatty acids, which help reduce inflammation and keep your skin supple. Fish also contains amino acids that are necessary for collagen production. Adding fish to your weekly menu can significantly enhance your natural radiance and shine.
Avocado Rice Bowls with Steelhead Trout
6. Garlic
Garlic is known for its numerous health benefits, including its ability to boost collagen production. It contains taurine and sulfur, which help rebuild damaged collagen fibers. Incorporating garlic into your meals can help support your skin’s structure and resilience.
7. Eggs
Eggs are a great source of protein and contain essential amino acids and sulfur, both of which are necessary for collagen production. Including eggs in your diet can provide your body with the building blocks needed to let your body’s natural collagen synthesis flourish.
Mini Egg Pies with Pepper Jack & Peppers
8. Avocado
Avocado is a nutrient-dense superfood that contains healthy fats, vitamin E, and biotin. Biotin and vitamin E are essential for maintaining skin health and supporting collagen production. Enjoying avocado toast or adding avocado to your salads can provide daily support for your skin’s health.
9. Tomatoes
Tomatoes are rich in lycopene, an antioxidant that protects the skin from sun damage and supports collagen production. Including tomatoes in your diet can help protect your skin from environmental stressors and enhance its natural collagen levels.
10. Bone Broth
Bone broth is a powerful collagen-boosting food made by simmering animal bones and connective tissues. It is rich in collagen, gelatin, and amino acids that support joint health and skin elasticity. Sipping on bone broth can provide holistic support for your skin, hair, and nails.
A poor diet can negatively impact your skin, hair, and nails, but by incorporating these collagen-boosting superfoods into your daily routine, you can nourish your skin from the inside out. Supporting your body’s natural collagen production is key to maintaining a youthful and radiant appearance. Embrace these superfoods and let your natural beauty shine through.
Collagen: Food vs. Supplements
Both food and supplements can play a role in supporting your body’s natural collagen production.
Collagen from food
Collagen from food comes mainly from animal skin, bones, and connective tissue — think bone broth, chicken skin, or slow-cooked cuts like brisket or shank. These foods provide the amino acids your body needs to make collagen naturally, along with extra nutrients like minerals and gelatin. The downside is it’s hard to know exactly how much collagen you’re getting, and it takes time (and a long simmer) to prepare. We don’t necessarily eat these foods everyday.
Collagen from supplements
That’s where collagen supplements come in. Hydrolyzed collagen peptides — usually sourced from bovine, marine, or chicken collagen — are pre-broken down for easier absorption. They’re also easy to use: stir a scoop into your coffee or smoothie and you’re done.
So, which is best? I say both! Real food sources offer natural nutrition, while supplements provide a reliable, concentrated boost. The sweet spot is combining both — sipping that homemade bone broth when you can and adding a daily scoop of collagen peptides for consistency.
Can You Get Too Much Collagen?
It’s unlikely to get too much collagen from food, but very high supplemental doses may cause mild side effects. Most studies use 5–15 grams per day safely. Taking much more can sometimes lead to digestive issues like bloating, fullness, or heartburn.
Since collagen is rich in certain amino acids but low in others, relying on it as your main protein source could also create an imbalance over time. The best approach is moderation — use collagen to supplement a balanced diet that includes a variety of proteins from real food.
My Favorite Collagen Supplements
Ancient Nutrition
Ancient Nutrition Multi Collagen Protein leads the pack with a multi-source formula. It delivers 10 types of collagen (from bovine, chicken, fish, and fermented eggshell membrane) and mixes in probiotics and vitamin C to support absorption. Because it’s a blend, it aims for broad coverage and “whole-body support” rather than specialize. We love the vanilla flavor and put it in our daily smoothies.
Oliveda
Oliveda isn’t a classic “collagen powder” brand — instead, they use bioactive collagen peptides combined with their signature hydroxytyrosol in their drinkable tinctures.
Their formula “I66 The Beauty Fountain,” for instance, fuses collagen peptides with hydroxytyrosol to counter collagen degradation and stimulate renewal. Oliveda promotes holistic beauty: skincare + internal wellness using clean ingredients.
Green Compass offers a collagen supplement powder in flavors like chocolate or lemon-lime. Green Compass uses 3 forms of collagen (derived from eggshell, marine from wild-caught fish, and bovine peptides from grass-fed/pasture raised bovine). This is the only collagen on the market with anti-inflammatory CBG and you know Green Compass is testing for heavy metals and contaminants. Read my blog post about it.
Which Might Fit You
- Want maximum collagen diversity (many types) + gut support? Ancient Nutrition is strong for that.
- Prefer a beauty-forward brand with plant prestige, internal + topical synergy? Oliveda may appeal.
- Love functional blends, botanicals, and hemp crossover? Green Compass provides that fusion.
Have you tried my superfood salad recipe?
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