But like all good things, collagen production decreases with age1, so we find ourselves reaching for anything and everything possible to boost collagen in the body. We tapped some top experts to get the scoop on foods that are sure to support your collagen production. Keep scrolling and add these to your grocery list, stat. Collagen’s role in the body4 is vital: It helps make up the structure of our skin, bone, cartilage, and muscle, with the purpose of helping tissues be more elastic and withstand stretching (So, for example, it keeps skin looking young and supple).* We actually make our own supply of collagen, via our cells’ fibroblasts (assuming they have the amino acids and other required nutritional building blocks they need). In fact, it’s made by our body throughout our lifetime, but as we noted, it also decreases with age, and your natural levels can also be reduced by environmental factors and stressors, such as sun exposure and high-sugar diets5. This is why people look to things like topicals, supplements, and—yes—their diet to support natural production levels of collagen.* “When you eat bone broth, you’re really eating cooked collagen. This is a powerful way to restore collagen in your skin and make those wrinkles disappear*,” says naturopathic doctor Kellyann Petrucci, M.S., N.D. “Dietary collagen is very important—it mainlines collagen to your cells. Additionally, the gelatin derived from the collagen you get in bone broth supports your digestive tract,” like beauty from the inside out.* And the best part is it’s readily available in stores and it’s super easy to make at home, too. Simply simmer animal bones in water, and collagen is extracted from the connective tissues into the broth. And remember, the longer your simmer, the more nutrient-dense your broth will become. One study found that women who took collagen supplements made from chicken cartilage saw major improvements in aging skin6, including reducing fine lines and wrinkles.* Another study used chicken cartilage and chicken necks as a collagen source to help joint comfort7.* As for the cut of chicken to choose, it’s up to you. Just make sure you leave the skin on for collagen-boosting benefits.* See, vitamin C is a vital part of the collagen production process, plus this essential micronutrient also helps to provide antioxidant protection9 against environmental exposure and free radicals.* Board-certified dermatologist and mbg Collective member Whitney Bowe, M.D., agrees. “Your skin requires vitamin C in order to synthesize collagen, so go ahead and squeeze that lemon in your water,”* she says. Read: It doesn’t just stimulate collagen production; it stabilizes the collagen10 you have, leading to overall wrinkle reduction.* So reach for your favorite citrus fruits, which include fruits like lemons, limes, grapefruit, and oranges. And let’s not forget the antioxidant benefits of these densely colored fruits, too. From blackberries and strawberries to blueberries and raspberries, the options are endless. And since 1 cup of blackberries provides half the daily goal of vitamin C, it doesn’t take much to reap the benefits of these lush fruits. So being intentional with your amino acid breakdown can help you get specific with your goals. “Eggs, specifically the whites, contain a good amount of glycine and proline amino acids, which is what makes up collagen,” says Bowe. Mathis agrees: “Although eggs don’t contain connective tissues like many other animal products, egg whites contain large amounts of proline, one of the amino acids necessary for collagen production.” “Beans are high in protein, and they contain amino acids that are necessary for collagen synthesis,” Mathis says. And since the body needs amino acids to create collagen, adding beans to your diet is a natural way to help boost collagen production.* The body combines amino acids from foods like beans, meat, and eggs to build collagen. In fact, this mineral can work as an antioxidant too, helping to neutralize free radicals11, protecting skin fats and those precious fibroblasts. One study found that collagen in seafood may be just as good as collagen found in beef. And since protein from fish is well absorbed in the body, it’s a great option for those who don’t include animal proteins in their diet. On a skin-related, but not collagen-related, note: “Seafood is also high in fatty acids. Omega-3-rich fish like mackerel, salmon, and tuna protect the fatty membrane around skin cells,” says Petrucci. “The omega-3s plump up the cells12, making them bouncy and full, which translates to more youthful-looking skin.* These foods are also anti-inflammatory in nature and provide essential amino acids to keep your skin firm and elastic.” And since they’re chock-full of vitamin C and other antioxidants, necessary components of collagen production, don’t hesitate to add a handful of spinach to your next lunch or dinner. If you find it hard to fit greens into your daily diet, we recommend chucking a cup of greens into a smoothie or pasta dish to add nutrients without altering the flavor. Collagen supplements are made of hydrolyzed collagen peptides, which when ingested travel throughout the body to support production where needed. Yes, skin included. The research 14shows that these collagen peptides are able to support skin elasticity and dermal collagen density14.* How exactly? Well, hydrolyzed collagen peptides have been shown to help promote your body’s natural production of collagen15 and other molecules that make up the skin, like elastin and fibrillin.* If you’re in the market for a supplement, here are our all-time favorite collagen supplements.
