6 Foods With More Collagen-Boosting Benefits Than Bone Broth

Collagen is essential for healthy skin, joints, and tendons. While bone broth is a top source, many foods can help boost or support your body’s collagen production.

1. Fish with Crispy Skin

Fish and seafood are excellent sources of collagen. But to get the most benefit, you need to eat the skin, bones, or cartilage, the connective tissue where collagen is found. Reach for fish prepared with the skin on, like salmon, sea bass, or snapper. 

2. Sardines

Sardines and anchovies are canned with their skin and bones intact, making them full of collagen. These fish have small and healthy bones to eat, which can boost your collagen levels.

3. Roasts

Tough cuts of red meat are packed with collagen. Items like pot roast, brisket, and chuck steak have lots of collagen but are still tender and delicious when slow-cooked. Consider balancing your intake of red meat with other collagen-rich foods, like seafood and poultry. 

4. Jello

A surprising source of collagen: deserts containing gelatin. This substance is made from boiling animal bones and cartilage; even after it’s added to your favorite desserts, it maintains collagen. While this isn’t a reason to indulge in gelatin-based desserts every day, it’s nice to know your favorite treats may have a health benefit. 

5. Poultry

You don’t need to turn to red meat to get a dose of collagen. Chicken and other poultry contain collagen, too, especially if you opt for cuts with connective tissue. Chicken skin, thighs, and drumsticks are all sources of plentiful collagen. 

6. Unusual Cuts of Meat

Unusual cuts of beef and poultry contain lots of collagen. The stomach lining of beef (beef tripe) is packed with collagen, and so are chicken feet, pig ears, and ox tail.

What Foods Can Boost Collagen Production?

Collagen is found in animal foods with connective tissue, but other foods help your body make collagen by providing key amino acids. Good sources of amino acids include the following:

• Eggs

• Legumes

• Dairy

• Soy

Zinc is also critical to collagen production; zinc-rich foods can help boost your collagen levels. Foods high in zinc include:

• Oysters

• Beef

• Nuts

• Whole grains

• Seeds (ex., pumpkin seeds)

Finally, vitamin C can support collagen development, so be sure to get plenty of foods rich in vitamin C, including:

• Bell peppers

• Tomatoes

• Citrus

• Leafy greens

• Broccoli

• Berries

How to Boost Your Collagen

Overall, the best way to increase your collagen production and maintain the collagen your body produces is to eat a healthy diet, exercise, and get plenty of sleep.

In addition, follow these steps:

• Avoid too much sun. Being exposed to too much sun can decrease collagen levels. Wear sunscreen with an SPF of at least 30, and practice healthy sun habits like seeking shade and wearing a hat. 

• Don’t smoke. Smoking can also decrease collagen levels, as can exposure to secondhand smoke. There are many reasons to avoid smoking, and having better collagen levels is one. 

• Reduce your stressors. The stress hormone cortisol can inhibit collagen production. Control your stressors through mindfulness, exercise, and other healthy habits that work for you.