To boost collagen, eat foods rich in its building blocks (amino acids like proline, glycine) and co-factors (Vitamin C, zinc, copper), such as bone broth, skin-on chicken/fish, eggs, dairy, legumes, and soy, plus plenty of citrus fruits, berries, leafy greens, peppers, nuts, seeds, and shellfish for the necessary vitamins and minerals.
Several high-protein foods are believed to nurture collagen production because they contain the amino acids that make collagen—glycine, proline, and hydroxyproline. [6] These include fish, poultry, meat, eggs, dairy, legumes, and soy.
Dietary changes. Eat collagen-boosting foods. High-protein foods, such as fish, poultry and legumes, may stimulate collagen production because they contain the amino acids that make collagen. Reduce your sugar intake.
Acid Reflux and Bloating: Excess collagen might affect smooth muscles within the digestive system, causing uncomfortable symptoms like heartburn. Constipation or Diarrhea: Gut motility can be impacted, leading to irregular bowel movements.
Our bodies use amino acids to create collagen. We don't absorb collagen. The best way to increase collagen in your body is to eat foods with a wide spectrum of amino acid proteins. Like chicken, eggs or chickpeas.
Avoid collagen saboteurs: Sugar and ultra-processed foods (they trigger glycation, damaging existing collagen) Smoking + pollution (oxidative stress = collagen breakdown) Unprotected sun exposure (UVA rays are collagen's worst enemy)
The first signs collagen is working are often subtle skin improvements like better hydration, increased suppleness, and softer fine lines, along with stronger, faster-growing nails, usually noticed within 4-8 weeks of consistent daily use, with joint flexibility and hair changes appearing later. These early signs include skin feeling plumper, eyes/mouth area fine lines softening, and nails becoming more resilient, setting the stage for longer-term benefits.
You may be wondering if collagen makes your joints hurt, but collagen probably isn't the cause. With rheumatoid arthritis (RA), uncontrolled inflammation damages cartilage, ligaments, and tendons, which causes joint pain.
These signs and symptoms include:
While collagen production naturally declines with age, many lifestyle factors accelerate its breakdown. These include excessive sugar intake, UV exposure, smoking, alcohol use, chronic stress, poor sleep, and environmental pollution.
Chicken broth is abundant in type II collagen, which is good for joints, cartilage, and bone. However, Schiff points out that there are other differences between beef and chicken broth. “While beef bone broth and chicken bone broth are healthful, beef bone broth has more collagen per serving.
Simmer collagen-rich parts in water with a splash of vinegar for at least 12-24 hours. This will help extract the collagen. Strain the liquid and let cool in the fridge until gelatinized. This is your homemade collagen gelatin.
What Foods To Eat To Boost Collagen
Garlic. While not naturally rich in collagen, garlic is rich in sulfur, which studies have shown to play a role in collagen production.
Nuts (especially Cashews and Almonds) These nuts support collagen formation through zinc and copper, helping your skin and joints from within.
Rheumatoid Arthritis
This means flares can vary in intensity, duration and frequency, but they're usually reversible — if treated promptly. For most people, the flare risk increases when treatments are tapered or stopped. Other triggers include overexertion, stress, infection or poor sleep.
Stick with about 40 mg a day of UC-II; studies of hydrolyzed collagen have used 2.5 to 15 grams a day, but some experts think more may be better. Bone broth and gelatin have been touted as good sources of collagen. But commercial bone broth varies in quality and what is often marketed as bone broth may not be.
If you're using Collagen supplements, avoid these things for best results.
Bone Broth
Chicken bone broth is a potent source of collagen. This broth, made by boiling chicken bones in water, is believed to extract collagen, thus supporting body health.
There is no collagen deficiency blood test established to check the levels of collagen in your body. The only way to test for collagen deficiency is by checking the symptoms. Low collagen levels may lead to some effects, which include: Skin changes: collagen has elastin which improves skin elasticity.
Recent trials and reviews suggest that collagen supplements, particularly type II collagen, can provide small improvements in pain, stiffness and function for people with osteoarthritis, especially affecting the knee.
Exercise Boosts Collagen Production for Firm, Plump Skin
Collagen is the key protein responsible for keeping your skin firm and youthful. Regular exercise increases blood flow and oxygen delivery to the skin cells, which enhances collagen production.
Vegetables like spinach, kale, and Swiss chard are packed with vitamins A and C, which are essential for collagen production. They also contain chlorophyll, which has been shown to increase the precursor to collagen in the skin.
Type I makes up the majority of the body's collagen. It's found in skin, bones, teeth, tendons, and ligaments. If your main concern is bone or skin health, Type I may be the most effective option. Type II collagen is usually found in cartilage, so it may benefit joint health.