8 Foods High in Collagen

While collagen supplements are very popular and a great way to increase your collagen intake, many protein-rich foods are great sources of collagen naturally. Here is a list of the top 8 foods high in collagen that you can add to your diet today.

What are collagen-rich foods?

Collagen is naturally found in animals and is primarily found in flesh with connective tissues. Collagen is not found in plants, however, certain plant foods contain amino acids, vitamins, and minerals that promote collagen production.

Collagen is the most abundant type of protein in the body and is a major component of bone, skin, muscles, tendons, and cartilage. When digested in the stomach, collagen is broken down into amino acids, which are distributed wherever the body most needs protein.

As we age, collagen production naturally declines and, although the body naturally produces collagen, consuming collagen-rich foods and foods that support collagen production might help your body make more collagen to promote skin health and protect muscles and ligaments (1, 2).

Best Food Sources of Collagen

The best collagen-rich foods are:

1. Bone Broth

Bone broth is one of the best food sources of collagen. It is made by simmering bones and connective tissues in water with a bit of vinegar for up to 24 hours. This process of boiling bones starts to disintegrate the bones and release nutrients and proteins, including collagen, into the water. The best collagen-rich bone broths are made from beef, pork, or chicken bones and can easily and inexpensively be made at home.

Prepared bone broth can also be found in major grocery stores, however, it’s important to read the label and buy high-quality versions made primarily of bones and tissues with little or no additives. Unfortunately, some research has found that commercially prepared bone broths don’t contain enough collagen to make a notable health difference (3).

2. Organ Meats

Type I collagen is naturally concentrated in organ meats and organ meats have much higher levels of collagen than muscle meats (4). Organ meats, such as heart, kidneys, intestines, and tripe from beef, pork, or chicken are also great sources of essential amino acids, vitamins, minerals, and healthy fats.

While organ meats have fallen out of favor in America and many Western countries, they were staples in ancestral diets and are still commonly consumed in certain parts of the world. A popular way to enjoy organ meats is by eating liver pate, which is made by blending liver with onion, garlic, and herbs into a paste, and is used as a spread for crackers or bread.

3. Beef

Beef is a great source of Type I and Type III collagen, known as bovine collagen, but not all cuts of beef are high in collagen (5). While steak is one of the most popular cuts of beef, the best beef sources of collagen are tough cuts full of connective tissue like pot roast, brisket, shanks, and chuck steak (6). Although tough cuts of beef take longer to cook, they are filled with collagen-rich cartilage and tendons and make wonderful beef stews, soups, and curries.

4. Chicken

Chicken, specifically chicken cartilage and chicken skin, is also a good food source of collagen. Bone-in, skin-on cuts of chicken such as wings, legs, and feet are rich in Type II collagen (7). Chicken skin is also a great source of glycine, an amino acid that is a precursor for collagen (8). So instead of always making skinless chicken breasts for dinner, grab some chicken wings, chicken thighs, or chicken legs, eat it off the bone, and enjoy a boost of collagen in every bite.

5. Pork

Pork skin is a very collagen-rich food. While most people aren’t cooking pork skin at home, pork skin is used to make pork rinds, a crispy, airy pork snack that is a great alternative to chips. Pork rinds are high in protein, high in fat, and low in carbohydrates. Pork rinds, also known as pork scratchings or pork crackling, can be found at major grocery stores and come in a variety of flavors.

6. Fish

Fish, particularly fish bones, skin, and scales, is a great source of collagen. Fish skin contains Type I collagen with a high degree of purity and fish collagen, also known as marine collagen, is highly bioavailable (9).

Sardines are a great source of collagen since they’re usually eaten whole, as is salmon when consumed with the skin on. Fish bones can also be used to make collagen-rich broths and stocks. While less popular in Western diets, jellyfish is a also great source of high-quality collagen which is often turned into hydrolyzed collagen supplements.

7. Eggs

While egg whites and egg yolks don’t contain collagen, egg membranes do. Eggs have 3 primary parts; albumen/white, yolk, and the shell membrane. The shell membrane is the thin layer between the egg white and the eggshell and it contains Type I, Type V, and Type X collagen (10, 11, 12). More specifically, eggs contain transparent protein membranes that provide defense against bacterial invasion, both of which are good sources of protein.

While it can be difficult to access this membrane when cooking or baking with eggs, as it’s often left inside the shell once it’s cracked, you can remove manually remove it from the shells. Alternatively, when peeling hard-boiled eggs, do not discard the bits of membrane that stick to the egg.

Some studies have found that egg yolks may also contain collagen, however, much more research is needed.

8. Gelatin

Gelatin is made by boiling animal bones, cartilage, and skin before allowing the liquid to cool and set into a translucent jelly-like substance. The breakdown of these tissues produces animal gelatin, which is a form of collagen and can be more easily absorbed by your body. Beef gelatin can be used as a natural thickener for soups, stew, and broth, or to make homemade jello, marshmallows, electrolyte gummies, and treats.

Gelatin is also used to make gummy candy, however, not all gummy candies are made from animal gelatin. Vegan gelatin is made from agar-agar or other plant-based sources, which do not contain collagen.

What foods boost collagen production?

In addition to food sources of collagen, many foods contain compounds that can help to boost natural collagen production.

Amino acids are the building blocks of protein and glycine, proline, and hydroxyproline are the key amino acids that make up collagen, and lysine, another essential amino acid, plays an important role in collagen formation (12). Foods rich in these amino acids include dairy products, legumes, whole grains, and soy.

Moreover, micronutrients such as vitamin C and zinc are required for collagen synthesis, and consuming foods with these vitamins and minerals copper can help to support natural collagen production. Foods rich in zinc include shellfish, legumes, meats, nuts, seeds, and whole grains, and foods rich in vitamin C include citrus fruits, berries, leafy greens, bell peppers, and tomatoes.

Collagen Foods vs. Collagen Supplements

There is a good amount of research on collagen powders and their benefits on skin elasticity and hydration, strengthening ligaments and tendons, mitigating osteoarthritis and osteoporosis, and reducing activity joint pain. Oral collagen supplements can be found in powdered and liquid form and have both been proven to support collagen production, however, collagen supplements made of hydrolyzed collagen peptides are considered the optimal choice.

Although there are many collagen-rich foods and many foods that contain vitamins and minerals known to support collagen production, at this time, there is limited research to clarify if dietary collagen has the same health benefits as a collagen supplement.

The Bottom Line

The consumption of collagen can help to support the body’s natural collagen production, skin health, ligament health, and joint pain. Bone broth, tough cuts of beef, bone-in chicken, pork skin, fish skin, egg membranes, and gelation are foods with the most collagen. Consuming foods rich in vitamin C and zinc can also help to support the natural production of collagen in the body.