10 collagen-friendly foods to add to your menu

Collagen is a vital ingredient for smooth skin, strong joints and even wound healing.¹ But how much do you actually know about it? And, more importantly, how can you get more of it in simple – and ideally delicious – ways? Before we tuck into our list of collagen-supporting foods, here’s some science: “Essentially, collagen is found in any part of the human body that needs to be strong but also have an element of elasticity or ‘give’,” explains H&B Senior Nutritionist, Alex Thompson.

As you may know, collagen comes from animals, such as fish, chickens and cows.¹ At the moment, there’s no vegetarian or vegan way to get ready-made collagen. However, there’s plenty of vegan collagen support (also called 'vegan collagen') available. Vegan collagen provides the ingredients your body needs to support its collagen production. Then it’s down to your body to follow the recipe.

Collagen supplements are a quick and easy way to get a daily top-up. Plus they’re versatile – you can buy collagen gummies, powders, drinks, capsules and more. These supplements are generally considered safe within the recommended dosages, although some people report mild stomach complaints after taking them.⁶ As with any nutrients and supplements, it’s good to look at your diet first. Here are some collagen sources to add to your food shop...

Citrus fruits and vitamin C go hand in hand – but there’s more to vitamin C than just immune support.⁹ It also plays an important role in collagen production.^10,4 Fruits like oranges, lemons and limes are an easy way to top up your intake, while also helping with hydration.¹¹ They’re incredibly versatile too – try adding them to salads, making a refreshing homemade juice for summer or pairing them with Greek yoghurt for a simple, nutrient-rich option year-round. You can even make an orange into a high-fibre chocolate orange mousse – simple and delicious.

Fish and shellfish provide a lot of collagen and it’s believed that marine collagen is more easily absorbed by the human body.³ Again, making bone broth is a good way to include the collagen-rich parts of fish like the skin and bones.³ Alex points out that "a good-quality marine collagen won't have a fishy taste. This is because the collagen part is isolated from the fish and then purified. It’s the fish oils in fish that have the fishy taste and smell, and these aren't included in marine collagen products." So that's one less thing to worry about.

Many collagen supplements in shops are made from chicken. Eat the meat as you usually might or drink chicken bone broth. Bones around joint areas (like wings and legs) provide more collagen. And, while they’re not popular in Western diets, chicken feet are another great source.⁷

Eggs don’t contain collagen, as you can only get it from meat. However, they’re a source of a non-essential amino acid (the building blocks of protein) called proline, one of the main amino acids needed for collagen production.^8,3

Making bone broth involves simmering animal bones in water to extract the collagen from them. You can then season it with herbs and spices as you like. Beef, chicken and fish are popular choices, though Alex points out that your choice will depend on your dietary restrictions. Don't forget, if you want to take a supplement, Halal options are available. While the nutritional makeup will be different (and won’t contain ready-made collagen), you can even give vegan bone broth a try.

Berries also contain substantial amounts of vitamin C. Gram for gram, strawberries actually contain more than oranges or lemons.^12,13,14 You can also turn to raspberries, blueberries and blackberries for vitamin C.^15,16,17

Fantastic news: there’s yet another reason to add garlic to your meal. Garlic is high in sulphur, which is necessary for collagen production.¹⁸

Ever been told to eat your greens? Here’s another reason why... Dark green, leafy vegetables contain chlorophyll, which some research suggests increases collagen production and decreases UV-induced damage in the skin.^19,20

Hazelnuts are another source of ‘collagen-supporting’ ingredients, namely copper and vitamin E. Copper plays an important role in our skin as it’s needed for maintaining normal connective tissue.²¹ A 28g serving of hazelnuts contains approximately 0.35mg of copper, about a third of our daily intake.^22,23 Like other nuts, they’re a good source of vitamin E, which helps protect cells from oxidative stress (a major cause of skin ageing).^22,24,25,26

Did you know that 100g of raw broccoli provides over twice your daily value of vitamin C?²⁷ Be careful not to lose the vitamins during cooking, though. Steaming, grilling or eating veg raw can help retain them.²⁸ As well as being high in vitamin C, broccoli also contains calcium – another mineral that supports normal bone health.²⁹ 100g of raw broccoli provides approximately 47mg of calcium and 89mg of vitamin C.²⁷

Eating and drinking natural sources of collagen can help to look after your skin, bones, muscles, and joints, especially as you get older.¹ While pure collagen only comes from animal parts, there are plenty more plant-based foods that can help collagen production. If you’re looking to build collagen into your routine, choosing an option that fits your lifestyle can make all the difference – whether that’s collagen skincare, collagen gummies or collagen drinks. The key is finding something that fits easily into your day.

Disclaimer – This article provides informational advice and is not a substitute for medical care. Working with experts for accuracy, we take great care to ensure the information is up-to-date and relevant. However, you should always consult your GP or healthcare professional before using supplements or alternative products, particularly if you have medical conditions or are under supervision.