10 foods you can eat to boost your collagen!

Your body requires a broad range of both macro and micro nutrients to function optimally, as each plays a specific role in maintaining health and supporting various functions.¹ But one essential component is frequently overlooked despite its numerous health benefits – enter, collag e n!

What is collagen?

Collagen is a vital protein, and the most abundant in your body. It plays an important role in maintaining the structural integrity of various tissues in the body, including skin, muscles, joints, and the gut lining.

Optimal doses of collagen are important for gut health, as it can repair damage to the intestinal wall, improve digestion, and support the gut microbiome. By enhancing the gut barrier’s function, collagen can reduce intestinal permeability and boost overall digestive health.²

10 foods high in collagen

There are many foods that you can add to your diet to naturally boost your collagen levels. Here are 10 of the best foods –

1) Fish

Fish is a brilliant source of collagen, especially type I collagen, helping to maintain skin, joint and muscle health, as well as repairing damage to your gut lining. The skin and scales of fish, including varieties such as salmon and cod, are particularly rich in this form of collagen.³

Fish is also high in omega-3 fatty acids. These fatty acids have anti-inflammatory properties and further nourish the skin by maintaining its moisture barrier. This combination of collagen and omega-3s effectively supports your skin’s hydration and elasticity, improves your joint health by reducing inflammation, and boosts your gut health by improving the gut lining.⁴⁵

2) Bone broth

Bone broth has become popular for its broad nutritional benefits. It is significantly high in collagen types I and II, giving you a significant boost in skin, joint, and gut health. The slow simmering of bones to create the broth releases collagen and key amino acids such as proline and glycine.

Proline plays an important role in collagen production,⁶ whilst glycine supports muscle repair and reduces inflammation.⁷ Additionally, the gelatine in bone broth reinforces the gut lining, improving its integrity.⁸

3) Chicken

Chicken, particularly chicken skin and cartilage, is a rich source of collagen. It is especially high in type II collagen, which is needed for maintaining cartilage health and supporting joint function.

The connective tissues found in chicken are rich in collagen and provide vital amino acids necessary for collagen production. Having chicken in your diet regularly will help maintain joint health, reducing the risk of joint issues as you age.⁹

4) Beef

Beef, especially cuts such as shank or chuck, is packed with collagen, particularly type I. As a complete source of protein, beef contributes amino acids required for your body’s collagen production.

Beef also contains other nutrients like zinc and iron that support overall health. Adding beef into your diet can help promote skin and joint health, making it a valuable source of collagen-rich nutrition.¹⁰

5) Citrus fruit

While citrus fruits like oranges, lemons, and grapefruits do not directly contain collagen, they are all high in vitamin C. Vitamin C facilitates the formation of collagen fibres, making it an essential nutrient for skin, joint, and gut health.

Citrus fruits are also rich in antioxidants, helping to combat oxidative stress that can degrade your collagen. Consuming a variety of citrus fruits can enhance your body’s ability to both produce and maintain collagen levels.¹¹

6) Egg whites

Although they do not contain collagen in its entire form, egg whites are a low-calorie source of protein that provide high levels of amino acids, particularly proline. This is crucial for collagen production.

They are also low in fat and rich in essential nutrients, making them an excellent food for maintaining skin elasticity. Adding egg whites to your meals will contribute to a higher protein intake and boost collagen production, positively impacting your skin and overall health!¹²

7) Berries

Like citrus fruits, berries, such as strawberries, blueberries, and blackberries, are loaded with antioxidants needed for collagen formation and the anti-inflammatory properties for collagen maintenance.

Including a variety of berries in your diet will enhance your body’s collagen production whilst also providing a range of other health benefits, making them a real superfood.¹³

8) Garlic

Garlic is packed with sulfur compounds, another essential component for collagen formation. Sulfur also reduces the breakdown of existing collagen in your body.¹⁴

Garlic is rich in antioxidants (similarly to berries and citrus), combating oxidative stress that can contribute to premature skin ageing.¹⁵ Consuming garlic regularly will support collagen production, making it a valuable ingredient for your skin, joints, and gut!

9) Organ meats

Organ meats, such as liver and kidneys, are highly nutritious and excellent sources of glycine and proline. These amino acids boost natural collagen production and tissue repair, making organ meats brilliant for promoting healthy skin and joints.

With a variety of vitamins and minerals, organ meats provide not only collagen precursors but also essential nutrients that support overall health. Adding these to your diet will enhance your body’s collagen production, and boost your overall health.¹⁶

10) Beans

Beans and legumes, including kidney beans, chickpeas, and lentils, are fantastic plant-based protein sources and contain various amino acids necessary for collagen production. Although they do not contain collagen directly, their rich amino acid profile supports the body’s collagen synthesis.

Additionally, beans are high in fibre and various antioxidants, contributing to overall health and wellbeing. Beans and legumes are a valuable addition, particularly for those following a vegetarian or plant-based diet.¹⁷

Other ways to get more collagen

While it’s ideal to get collagen directly from your diet through the various foods listed above, the convenience of boosting collagen levels with supplements have made them increasingly popular. These come in various forms, including powders, capsules, and liquid shots, and there are many brands to choose from.

Sourcing a high-quality collagen supplement is essential. Supplements that undergo rigorous testing for purity and potency will make a significant difference in the benefits you experience. Sustainability is also a factor to consider when choosing collagen supplements. Supplements that are responsibly sourced help protect the environment, whilst providing a high-quality product.

If you’re considering collagen supplements, it’s important to note the various types available. Bovine, porcine, and marine each have their unique structure of amino acids and bioavailability.¹⁸ A higher bioavailability means they are absorbed and utilised by the body more effectively.

Fish collagen is known to have superior absorption and bioavailability compared to bovine or porcine collagen. Due to the smaller particle sizes, fish collagen is absorbed into the body up to 1.5 times more effectively and is more bioavailable when compared to other collagens.¹⁹

Our Pure Fish Collagen comes from wild-caught North Atlantic cod, so you can be sure it is free from antibiotics, hormones, pesticides, and chemicals. It utilises the fish’s skin, which would otherwise be discarded, making it a sustainable source of collagen.²⁰ Collagen is a key product in our gut health protocol, helping to repair the delicate gut lining.

Want to know how to include our Pure Fish Collagen in your diet? These three drink recipes are delicious:

Vegan or vegetarian? Check out these plant-based alternatives!

Any questions? Contact one of our Nutritional Therapists via live chat, weekdays from 8 am to 8 pm.