4 Foods That Boost Collagen Naturally
Collagen gives skin its structure, cushions joints, and supports tendons and bones. While the body makes collagen on its own, production declines with age. These four foods provide the raw materials and cofactors your body needs to build and preserve collagen naturally.
Bone Broth
nBone broth is rich in collagen that’s been simmered out of animal bones and connective tissue. During cooking, collagen breaks down into gelatin, which contains amino acids like glycine and proline that your body uses to rebuild its own collagen. While the exact collagen content varies by recipe, slow-simmered broths offer a concentrated source of these building blocks.
How to use it: Sip a warm mug as a snack, or use it as the base for soups, stews, and grains. If it gels in the fridge, that’s a sign of higher gelatin content.
Citrus Fruits
Vitamin C is essential for collagen synthesis. It acts as a cofactor for the enzymes that cross-link collagen fibers, which stabilizes the final structure. Oranges, grapefruits, lemons, and limes make it easy to meet your daily needs, and they pair well with protein-rich foods to support collagen production.
How to use it: Add orange segments to salads, squeeze lemon over cooked fish or chicken, or drink a small glass of 100% grapefruit juice with breakfast.
Eggs
Eggs, especially the whites, are a good source of proline, one of the key amino acids in collagen. Yolks add nutrients that support tissue repair, including choline and fat-soluble vitamins. While eggs don’t contain collagen itself, their amino acid profile supports the body’s ability to make it.
How to use it: Build an omelet with vegetables and herbs, or stir pasteurized liquid egg whites into oatmeal for extra protein.
Sardines (Skin and Bones On)
Small oily fish like sardines contain collagen in the skin and tiny bones, along with marine minerals and omega-3 fats that support skin barrier function and help tame inflammation that can degrade collagen. Choosing skin-on, bone-in sardines maximizes these benefits in a convenient pantry staple.
How to use it: Mash with lemon and olive oil for a quick spread, lay fillets over toast with tomato, or fold into warm pasta with parsley.
Staying consistent matters more than chasing any single superfood. Pair collagen-rich or collagen-supporting foods with enough total protein, ample vitamin C, and a generally anti-inflammatory diet to help your body maintain strong, resilient tissues over time.
