11 Collagen Boosting Foods

(Last Updated On: June 19, 2020)

11 Foods That Boost Collagen

foods that boost collagen

Collagen is a natural occurring protein that is responsible for our skins healthy appearance, it also provides the cushioning and protection for our joints and provides strength to our bones and teeth.

Our natural collagen production is high during our youth, but as we start to get that little bit older, its production starts to slow down. This is why we start to see wrinkles and fine lines appearing, our skin becomes less elastic and usually drier. We can also notice that our joints get slightly stiffer.

There are many ways that you can boost your collagen production, the marketplace is packed with pills, potions, creams and lotions that all promise to boost your natural Collagen production.

“Did you know that your diet plays a crucial part in your collagen production?”

The only thing between you having firmer, more youthful skin and pain free joints or a dry looking , lined complexion could literally be the foods that you put in your mouth.

The foods that we eat play a crouch part in keeping us not only feeling healthy but looking healthy and younger too

Our body is programmed to use certain nutrients, and the good news is that many of these can be found in our diet.

A great number of collagen supplements are unregulated, which is another reason why making some slight changes to your diet can make a huge difference.

For instance, foods that are particularly high in these three amino acids are absolutely essential when trying to improve the production of collagen:

  • Proline
  • Glycine
  • Lysine

Here Are 11 Key Foodstuffs That Boost Collagen

(1) Bone Broth – Not everybody’s first choice when choosing food to eat, but the scientific facts are that a broth made from bones is very good at boosting collagen. Simmer bones in seasoned water ( salt, pepper and herbs) will produce a surprisingly tasty broth.

It contains many nutrients that include calcium, phosphorus, collagen, glucosamine and magnesium plus the three afore mentioned amino acids.

(2) Shellfish and Fish – marine collagen is proven to be the most effective source of collagen anywhere, both have bones and ligaments high in Collagen. The goodness is passed into the flesh when cooked. Salmon, and Tuna are two great sources.

(3) Chicken – The most commonly consumed meat in the world, rich in natural collagen in both its flesh and connective tissues

Studies have also shown that using the neck and cartilage has been very effective in reducing cases of arthritis and joint pain.

(4) Egg Whites – Popular with body builders due to their powerful source of protein, They are very high in one of the key amino acids Proline which is essential for collagen production

(5) Citrus Fruits and Berries – A powerful source of vitamin C, this is key player in the synthesis of collagen. 

Choose oranges, lemons and grapefruit alongside tropical fruits like pineapple, guava, kiwi and mango.

Popular berries such as blueberries, blackberries and raspberries are high in Vitamin C, strawberries are in fact higher in Vitamin C than oranges. 

These also provide powerful antioxidants that reproduce the cellular damage caused by toxins in the environment.

(6) Beans – Packed with protein and essential amino acids that help boost collagen production. They are also high in Copper, another key element required in the manufacture of collagen

(7) Garlic – Adding garlic can do wonders to your collagen production, not everybody’s favourite thats for certain, but if you can stomach it, it is high in sulphur, another key mineral required for maximum collagen production.

Just don’t eat too much if you are taking warfarin or other blood thinners as it could interact with the drugs

(8) Cashew Nuts – Extremely high in both essential copper and zinc which are essential for collagen production

(9) Tomatoes – A powerful source of Vitamin C as well as lycopene, a key antioxidant that aids the skins renewal process

(10) Leafy Greens – The darker the greens the better, thinks like Kale, Swiss Chard and Spinach are packed with chlorophyll, which has shown some evidence in its ability to promote the release of more collagen

(11) Bell Peppers – Wherever you make a salad or a strip fry, you really should add a handful of bell peppers, any colour will suffice but those that are red are generally thought to be the best.. They are packed with capsaicin which has proven anti ageing properties


Research into collagen boosting foods is still continuing but the results so far are very encouraging.

Pack your diet with protein rich, collagen boosting foods and you will really notice the difference.

Choose foods high in amino acids, anti oxidants and other essential mineral such as copper, zinc and vitamin C

One Thing To Point Out – As well as these additions, you really need to cut foods that are full of sugar and refined carbs as these can harm collagen production and cause unwanted inflammation.

The information in this website is for advice and guidance only. It is based on my own intensive research and personal experiences, and is not intended in any way to replace professional medical advice, or to diagnose or treat any health conditions. All rights reserved.