10 foods that may help your body produce collagen

Key points

• Collagen may have a range of benefits, including skin and joint health.
• Foods such as strawberries, eggs and lentils contain important vitamins and nutrients that may support your body to produce collagen.
• If you want to boost your collagen intake or production, you may also choose to take a collagen supplement.

Collagen plays a substantial role in your body. It not only gives your skin its plumpness, but it may also contribute to healthy joints. 

Your body naturally produces collagen, but as you age, this collagen production starts to decrease. So, what can we do about that?

“We need certain nutrients to support collagen production,” explains Healthylife Naturopath Gabbie Watt. “The key ones are vitamin C, iron and protein.”

Read on to discover a list of foods rich in nutrients and learn more about the health benefits of collagen.

10 foods that may help your body produce collagen

“As long as you’re getting those nutrients regularly in your diet, you’re going to help your body have the tools it needs to produce collagen,” says Gabbie. 

With that in mind, here are 10 foods handpicked by Gabbie to add to your healthy shopping list:

1. Broccoli

Broccoli is a source of iron. It’s also rich in vitamin C, which Gabbie says is essential for successful collagen production.

2. Strawberries

Besides being delicious and easy to incorporate into smoothies, on top of muesli  or enjoy as a snack, strawberries are also a source of vitamin C.

3. Capsicum

Capsicum is yet another source of vitamin C and can be eaten raw in salads. If you enjoy cooked capsicum, research shows that stir-frying and roasting can be more effective at retaining the vegetable’s nutrients than boiling or steaming.

4. Chicken

Chicken is a rich source of glycine, proline, hydroxyproline and leucine. These are all amino acids that may aid your body in the collagen production process. 

5. Eggs

Eggs, specifically egg whites, are also a source of the amino acid proline. Plus, eggs are an incredibly versatile food – eat them for breakfast, lunch, dinner or even as a snack, boiled or in a delicious and healthy vegetable frittata.  

6. Bone broth

In bone broth you’ll find glycine and proline, the two key amino acids that may contribute to the production of collagen in the body.

7. Pumpkin seeds

Packing a punch, pumpkin seeds are another great source of iron. They also contain zinc, another mineral involved in the production of collagen. 

8. Almonds

Almonds contain both iron and arginine, which is another important amino acid involved in producing collagen.

9. Lentils

To make collagen, your body may need the amino acid lysine. Lentils are a source of lysine and also iron. Gently boil or slow cook lentils and add fresh herbs and spice to ramp up the flavour. 

 10. Sardines

In fish, the collagen is concentrated in the bones, skins and scales. If you’re eating sardines, you may also eat the bones for the full benefits.

The health benefits of collagen

While we often associate collagen with plump, glowing skin, Gabbie says the health benefits may go beyond this.

“Studies show that collagen may help support skin elasticity, reduce the photoaging effects of the skin, and aid in wound healing,” she explains. “It may also play a role in joint health.”

Research has shown that collagen may reduce bloating and improve mild digestive symptoms. Animal studies have found that collagen may also support gut health.

Should you take a collagen supplement?

Is it enough to eat foods that contain supportive nutrients for collagen production? Or should you also consider a collagen supplement? Especially considering that ageing also starts to slow the body’s in-built collagen production.

Gabbie says that, like supporting your immune system, improving your collagen production is a case of prioritising wholefoods first. Beyond that, whether you should take a collagen supplement is a personal choice.

“You may feel like you need more collagen or, you’re trying specifically to target collagen synthesis,” she says. “In that case, a supplement may increase levels of available amino acids to help the formation of collagen.”

Collagen eats

All of the 10 foods shared on Gabbie’s list are delicious wholefoods. Even if you aren’t concerned about collagen production, these foods are worth adding into your diet for variety, flavour, vitamins and nutrients.

“Include a rotation of wholefoods and an abundance of nutrients in your diet to get the most out of them,” Gabbie adds. 

For more information about taking collagen supplements, consult your healthcare professional. 

Related:

• What is gut health and how to improve it
• What is probiotic skincare? And what are its benefits?
• Is pumpkin low FODMAP?

Gabbie Watt is a Naturopath and is passionate about blending evidence-based practice and traditional natural medicine into her approach. With experience previously working as a Radiation Therapist, Gabbie’s professional background in conventional medicine has been instrumental in shaping her holistic approach to health.

Reviewed by the healthylife health experts August 2023.