When we think about staying youthful and feeling good in our bodies, collagen often comes up—and for good reason. It’s the glue that holds everything together, from our skin and joints to our bones and gut. While collagen powders and supplements are popular (and helpful), it turns out that some of the best sources of collagen are right in your kitchen.
Let’s take a closer look at natural foods that are rich in collagen—or give your body the tools it needs to make more of it—so you can nourish yourself from the inside out.
Real Foods That Contain Collagen
Bone Broth: Liquid Gold for Your Joints and Skin
Bone broth is made by simmering bones for hours, allowing the collagen, gelatin, and amino acids to slowly seep out. It’s comforting, nourishing, and packed with nutrients that support your joints, gut, and skin. Whether you sip it warm or use it as a soup base, bone broth is a go-to source of natural collagen.
Fish Skin and Scales: The Marine Advantage
Here’s one for seafood lovers: fish skin and scales are full of Type I collagen—the type that supports skin elasticity, bones, and blood vessels. Marine collagen, especially from fish, is known for being easy to absorb and gentle on digestion. Plus, it’s a great option if you're looking for a clean and sustainable collagen source.
Chicken Skin and Cartilage
That crispy chicken skin you love? It’s also a natural source of collagen—especially Type II, which is great for joint health. Chicken cartilage, like what you find in feet or wings, is also loaded with the building blocks your body uses to repair connective tissues.
Foods That Help Your Body Make Collagen
Egg Whites
Egg whites don’t contain collagen directly, but they do have proline—one of the amino acids your body needs to produce it. They’re also a great source of sulfur, which supports skin repair and tissue health.
Fruits Packed with Vitamin C
Citrus fruits, strawberries, kiwis, and bell peppers are vitamin C powerhouses. Your body can’t make collagen without vitamin C, so these foods are key. A squeeze of lemon in your water or a handful of berries can go a long way.
Leafy Greens and Colorful Veggies
Spinach, kale, broccoli, and peppers not only support your skin and connective tissues—they also help fight off free radicals that damage collagen over time. Think of them as natural bodyguards for your collagen.
Minerals Matter Too
Zinc and Copper
Zinc helps activate the enzymes that make collagen, while copper strengthens the bonds that hold collagen fibers together. You’ll find them in foods like nuts, seeds, and shellfish—small additions that make a big impact.
Sulfur-Rich Foods
Garlic, onions, and cruciferous veggies (like broccoli and cabbage) are high in sulfur, a mineral that supports detox and collagen synthesis. Plus, they add great flavor to any meal.
What About Collagen Supplements?
Even with a healthy diet, our bodies naturally start producing less collagen as early as our mid-20s. That’s where supplements come in.
Marine collagen (from fish) stands out here—it’s highly bioavailable, easy on the stomach, and especially great for skin, joints, and connective tissues. If you’re looking for an easy way to support your body’s natural collagen levels, a high-quality fish collagen supplement is a smart addition to your routine.
Final Thoughts
Nature gives us everything we need to support strong, vibrant health—including collagen. From a pot of slow-simmered bone broth to colorful veggies and vitamin C-rich fruits, collagen is closer than you think. And when you combine a collagen-friendly diet with a clean fish collagen supplement, you’re giving your body the best of both worlds—naturally.
Want to feel stronger, glow brighter, and age a little more gracefully? Start with what’s on your plate.
