So, where should you get your collagen from? Should you stock up on supplements, focus on food, or explore skincare? Let's break down the best sources of collagen and help you choose what fits your lifestyle (and your skin goals).
Supplements vs. Food: What's Better for Collagen?
Collagen supplements have exploded in popularity powders, capsules, drinks you name it. But some experts say whole foods might be the better route. That’s because your body might absorb collagen more efficiently from natural sources, especially when combined with other nutrients that support collagen production.
Carrie Gabriel, MS, RDN, explains, “Foods like bone broth contain a bioavailable form of collagen your body can use right away, making it arguably superior to supplements.”
But let’s be real not everyone has time to sip homemade bone broth daily. That’s where a mix of collagen-rich foods and trusted supplements (and a great skincare routine) can come in handy.
Top Collagen Rich Foods to Include in Your Diet
1. Bone Broth
Slow-cooked animal bones release collagen, minerals, and amino acids. While not always super high in collagen, it's still a nourishing addition.
2. Chicken
Collagen is found in connective tissues, and chicken is loaded with it. Especially the thighs and wings. No wonder many supplements use chicken collagen as a base.
3. Fish (Especially the Skin & Bones)
Marine collagen, often sourced from fish scales and bones, is considered highly absorbable. So yes, fish is great. Just know that fillets have less collagen than the skin or bones.
4. Egg Whites
They’re rich in proline, a key amino acid needed to build collagen in the body.
Foods That Support Collagen Production
It’s not just about eating collagen, your body also needs the right nutrients to make it.
- Citrus fruits & Berries: High in vitamin C, essential for collagen synthesis.
- Tropical fruits: Mango, kiwi, and guava bring vitamin C and a bit of zinc to the table.
- Leafy greens: Loaded with chlorophyll and antioxidants.
- Garlic: High in sulfur, which supports collagen strength.
- Beans & Cashews: Great sources of lysine, zinc, and copper all key collagen co-factors.
- Tomatoes & Bell Peppers: Rich in vitamin C and antioxidants like lycopene.
Collagen Killers: What to Avoid
To get the most out of your collagen boosting diet, try cutting back on:
- Refined sugar
- White bread & processed carbs
These can trigger inflammation and interfere with collagen production. A balanced, whole food diet does more than just feed your body it helps protect your collagen, too.
Does Collagen Really Work?
Here’s the truth: while some skeptics point out that collagen might be broken down by stomach acid, there’s growing evidence that supplements and collagen rich diets can have a positive impact especially on skin hydration and elasticity.
A 2023 meta analysis of 26 studies found promising results for oral collagen and its effects on skin health. Still, more research is needed to confirm how much of a difference collagen makes long term.
Bonus Boost: Skincare That Supports Collagen
Your skin deserves both internal and external support. That's where collagen friendly skincare comes in and yes, there is a soap that’s been making waves.
DewyDerma Best Collagen Soap is one product that’s caught attention for promoting a smoother, firmer complexion with regular use. It’s a great way to support your skin from the outside in, especially when paired with a collagen-rich diet.
Takeaway: The Best Approach to Collagen? Variety.
The best source of collagen isn’t one magic food or product it’s a combo. Focus on:
- Eating collagen-rich foods like chicken, fish, and egg whites
- Supporting collagen production with fruits, veggies, and minerals
- Minimizing collagen-depleting habits like sugar overload
-
Trying topical skincare like DewyDerma Best Collagen Soap for a full-circle approach
With a little consistency and a lot of color on your plate, your skin (and joints, and hair!) will thank you.
