Collagen-rich foods include animal products like beef, pork, chicken, fish, shrimp, and bone broth, which naturally contain collagen that supports skin, joints, and connective tissues.
Fruits, vegetables, grains, and seeds do not contain collagen but provide important nutrients like vitamin C, zinc, selenium, and silicon that help the body produce collagen.
A balanced diet with collagen-rich foods and nutrient-dense ingredients, along with good sleep and stress management, can help support natural collagen production.

Collagen-rich foods include animal products such as beef, pork, chicken, fish, bone broth, gelatin, and shellfish. These foods naturally contain collagen, a protein that helps support skin elasticity, joint health, and the structure of bones and connective tissues.

Although collagen-rich foods mainly come from animal sources, many plant foods help the body produce collagen. Fruits, vegetables, grains, and seeds provide nutrients like vitamin C, zinc, selenium, and silicon that support collagen synthesis.

A balanced diet can combine collagen-rich foods with nutrient-dense ingredients that promote collagen production. Common dietary sources, a sample meal plan, and information about collagen supplements can help guide healthy choices that support skin, bone, and joint health.

Main sources

Foods that are high in collagen include:

1. Beef

Beef is rich in collagen, which is mainly found in the cartilage, skin, and bones. The muscles also contain collagen, but in smaller amounts. Certain cuts of beef, such as brisket and chuck, contain more collagen than others.

2. Pork

Like beef, pork is also high in collagen, with amounts varying based on the part of the pig being consumed.

3. Chicken

The amount of collagen in chicken varies based on the age of the chicken, with older chickens containing higher amounts of collagen than younger chickens.

The highest quantities of collagen are found in the cartilage and the bones, with the neck and feet being especially high in collagen.

4. Bone broth

Bone broth is rich in collagen, which helps to maintain the firmness and elasticity of the skin, preventing fine lines, wrinkles, and sagging skin.

Bone broth may also be indicated as a complementary therapy in the treatment of osteoarthritis, helping to decrease inflammation and joint pain.

5. Fish

Collagen is mainly found in the skin of freshwater and saltwater fish, but is also present in the bones and scales.

6. Gelatin

Gelatin contains large amounts of collagen, helping to firm sagging skin in addition to strengthening the bones and joints. It is produced by boiling the bones, cartilage, and skin of an animal.

7. Calf's-foot jelly

Calf's-foot jelly is made from bone marrow, a gelatinous component found inside the bones that is made up of collagen.

8. Organ meats

Organ meats, such as the heart or the intestines of an animal, also contain collagen and can be consumed in a variety of ways.

9. Shrimp

Shrimp also contains collagen, and can be a good option for those who do not eat read meat, pork, or chicken, for example.

10. Squid

Squid, like oysters and mussels, are a type of mollusk that is high in protein and also contains collagen.

11. Oysters and mussels

Collagen accounts for up to half of the proteins found in certain types of oysters and mussels, however the overall quantity is small.

12. Jellyfish

Some varieties of jellyfish are safe for human consumption and also contain collagen. While more commonly found in Asian cuisines, jellyfish is another option to add collagen to your diet.

Foods that help in the production of collagen

Foods that help in the production of collagen are:

Foods high in vitamin C, such as pineapple, lemon, papaya, cashews, kiwi, tangerines, berries, watercress, broccoli, and tomato;
Foods high in selenium, such as fish, black beans, sunflower seeds, brazil nuts, egg yolk, and liver;
Foods high in zinc, such as beef, chicken, oysters, nuts, pumpkin seeds, and beef liver;
Foods high in silicon, such as oats, watercress, brown rice, hazelnuts, and seaweed.

These nutrients are fundamental to collagen production and can help maximize the results of collagen treatments for health and beauty.

When to take collagen supplements

Collagen supplements may be recommended by a doctor or registered dietitian for the treatment of thinning hair, wrinkles and fine lines, osteoporosis, and osteoarthritis.

Collagen supplements are usually sold as hydrolyzed collagen in the form of capsules or a powder than can be diluted in water or lemon juice, for example.

Collagen meal plan

The following meal plan is an example of how to incorporate more collagen-rich foods into your diet:

Meal	Day 1	Day 2	Day 3
Breakfast	1 cup of skim milk, 1 slice of whole wheat bread, 1 egg (scrambled), and 8 strawberries	Oatmeal made with ³/₄ cup (200 mL) soy milk, 3 Tbsp oats, and 1 Tbsp cocoa powder	1 oat pancake filled with chopped berries and 1 fat free plain yogurt
Morning snack	1 cup sugar-free gelatin + 2 brazil nuts	3 pieces of wheat toast with 1 slice of cheese + 1 kiwi	1 cup of beef broth + 3 walnuts
Lunch / Dinner	1 grilled chicken cutlet + 3 Tbsp brown rice with peas + 1 side salad of lettuce, watercress, tomato, and cucumber + 6 oz (200 mL) cherry juice	3 baked meatballs with 1 cup of whole wheat pasta and homemade tomato sauce + 4 Tbsp eggplant, squash, and onion stir-fry with 1 Tbsp olive oil + 1 mango	1 serving of soup made with beef broth, carrots, cabbage, potato, and onion + 1 orange
Afternoon snack	1 glass of green juice made with kale, apple, and lemon + 1 cup of beef broth	1 plain sugar-free yogurt with 1 tsp honey + 1 tangerine	1 smoothie made with ³/₄ cup (200 mL) milk, 2 Tbsp chopped papaya, and 1 Tbsp oats

This meal plan is only one example that can be adjusted based on an individual's age and health status. It is recommended to consult a registered dietitian to develop a meal plan based on your specific nutritional needs.

Collagen-Rich Foods: Food & Supplement Guide (& Free Meal Plan)