Foods High in Collagen: Best Natural Sources for Skin and Health
Collagen is having a moment — and it’s not hard to see why. From glowing skin to joint support, it’s become one of the most talked-about nutrients in the wellness space. In fact, Google searches for “collagen benefits” have risen by 31% over the past quarter, with more people than ever looking for ways to boost their intake.
For many, that means powders, supplements or even topical skincare, with searches for collagen face masks up 43%. But according to Melissa Cohen, a nutritionist at Vitabiotics, one of the easiest and most effective ways to increase your collagen intake might already be sitting on your plate.
“Unlike some vitamins and minerals, there is no official recommended daily amount of collagen,” explains Melissa. “However, if increasing your intake is something you’re interested in, you can do so through your diet. Thankfully, getting more collagen from your diet is relatively simple, as there are plenty of accessible collagen-rich foods, many of which we already consume daily without realising.”
So, what should you be eating?
Bone Broth
Bone broth is often considered one of the richest natural sources of collagen — and it’s surprisingly simple to make at home.
“Bone broth is made by simmering meat bones, which is something you can easily do with leftover chicken from a Sunday roast,” says Melissa. “Not only does it contain collagen, but it’s also a great source of amino acids and minerals.”
Slow-cooked, nourishing and incredibly versatile, it’s an easy addition to soups, stews or even enjoyed on its own.
Chicken
Chicken is one of the most accessible and cost-effective ways to increase your collagen intake — especially when you’re using the whole bird.
“Most of the collagen in chicken is found in the skin, connective tissues, joints and bones,” explains Melissa. “Buying chicken on the bone and slow-cooking or roasting it allows the collagen to break down into the juices or gravy, making it easier to consume.”
Think classic roast dinners, hearty stews, soups or curries — all simple ways to incorporate collagen-rich cuts into your meals.
Fish
If you’re trying to eat more collagen, fish is a great place to start — particularly when you don’t skip the skin.
“Fish is high in marine collagen, particularly type I collagen,” says Melissa. “The skin and bones contain the most, so it’s important not to avoid these parts.”
Sardines are a particularly good option, as they’re often eaten whole, meaning you benefit from the bones, skin and connective tissue. Fresh or tinned, they’re a convenient and nutrient-rich addition to your diet.
Connective Cuts of Beef
For a more traditional, slow-cooked option, connective cuts of beef are another excellent source of collagen.
“Cuts like oxtail are ideal for making rich broths because they contain a lot of bone and connective tissue,” Melissa explains. “When cooked slowly, the collagen breaks down into gelatin, giving the broth that thick, silky texture. If it sets like jelly in the fridge, that’s a good sign.”
It’s comfort food — but with added benefits.
Vitamin C-Rich Foods
While plant-based foods don’t contain collagen directly, they play an important supporting role in helping your body produce it.
“Vitamin C contributes to normal collagen formation,” says Melissa. “It supports the normal function of blood vessels, bones, cartilage, teeth and skin.”
Foods rich in vitamin C include oranges, kiwi, bell peppers and broccoli — all easy additions to everyday meals.
The Takeaway
Collagen doesn’t have to come in powder form or expensive supplements. In fact, many of the best sources are already part of a typical diet — from roast chicken to simple broths and fresh fish.
By focusing on whole, nutrient-rich foods and supporting your body with key vitamins like vitamin C, increasing your collagen intake can be both simple and affordable.
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