What Foods Have Collagen? A Guide to Natural Sources, Boosters, and Supplement Tips

Collagen is the secret ingredient for glowing skin, strong joints, and overall vitality. But how do you get more in your daily routine? What foods have collagen, and how can you naturally boost production?

If you’re wondering what foods have collagen or foods that boost collagen production, we’ve got you sorted. Let’s dive into the foods that provide collagen, those that help your body make more of it, and how Chief Collagen supplements can make meeting your daily collagen needs a breeze.

 

What Foods Have Collagen for Overall Health

Wondering where to get collagen naturally? Here are the best food sources to add to your diet today:

Bone Broth

Bone broth is a powerhouse for collagen. It’s made by simmering animal bones and connective tissue, releasing collagen into the broth. Sip it straight or use it as a base for soups and stews to support joint health and skin elasticity. 

Chicken Skin

Chicken skin is naturally rich in collagen, making it a great addition to meals for joints and skin support. (Tip: Opt for grilled or baked chicken for healthier preparation.)

Fish Skin and Scales

Fish, especially the skin, is loaded with collagen. Enjoying fish like salmon with the skin on can give your body a boost of Type 1 collagen, which is key for youthful, firm skin.

Egg Whites

While egg whites don’t contain collagen directly, they’re packed with proline—an amino acid essential for your body’s collagen production. They're a simple, protein-rich option for breakfast or snacks.

Foods That Boost Collagen Production

Collagen isn’t just about eating foods that contain it—it’s also about helping your body make more of it. These are some of the most powerful foods that boost collagen and keep your body naturally supporting its own collagen production:

Citrus Fruits

Oranges, lemons and grapefruits are high in Vitamin C, which plays a vital role in collagen synthesis. Add them to your morning routine for a tangy, skin-supporting boost.

Berries

Strawberries, blueberries, and raspberries are loaded with antioxidants and Vitamin C, helping protect collagen in the skin and promote its repair. 

Garlic

A surprising friend of collagen, garlic contains sulphur, a mineral that preserves collagen and helps with its production. Add it to your meals for rich flavour and collagen-boosting benefits. 

Leafy Greens

Spinach, kale, and other greens are not only packed with nutrients but also support collagen production thanks to their high Vitamin C content and antioxidant properties.

How to Incorporate Collagen-Rich Foods Into Your Diet

Getting collagen and collagen-boosting foods into your diet doesn’t have to be complicated.

Here’s how to make it happen:

• Bone Broth: Sip it as a warm beverage or use it as a base for soups and sauces.
  

• Eggs: Add boiled eggs to salads or scrambled eggs to your breakfast rotation.
  

• Fish: Grill or bake fish like salmon or mackerel with the skin on for a collagen-rich main dish.
  

• Smoothies: Blend berries, citrus fruits, and a handful of spinach with your favourite milk for a refreshing, collagen-boosting smoothie.

Why Collagen Supplements Can Be an Easy, Effective Option

While food is an essential part of hitting your collagen needs, life gets hectic. That’s where Chief Collagen Powder makes things simple.

• Tasteless and Easy to Mix: It dissolves seamlessly into coffee, smoothies, or water, making it hassle-free to include in your daily routine.
  

• High-Quality and Bioavailable: Made from Australian grass-fed bovines, it provides a concentrated dose of hydrolysed collagen peptides for maximum absorption.
  

• Consistent and Convenient: Ensures you hit your daily collagen targets even on your busiest days.

Ready to supercharge your collagen intake? Try Chief’s Australian Collagen Powder for yourself—it’s easy, effective, and fits right into your daily routine.

Final Thoughts: Combining Food and Supplements for Optimal Collagen Health

The best approach to supporting your collagen levels? Combine the power of collagen-rich foods with the convenience of supplements like Chief Collagen Powder. This holistic strategy helps you nourish your body while fitting into your lifestyle, ensuring stronger joints, radiant skin, and better overall health.

Take control of your collagen levels starting today. Whip up a collagen-packed smoothie or simply stir a scoop of Chief’s collagen into your coffee. Your skin, joints, and overall health will feel—and show—the difference.

References:

1. Clark, K. L., et al. (2008).

24-Week study on the use of collagen hydrolysate as a dietary supplement in athletes with activity-related joint pain.

Link: https://europepmc.org/article/MED/18416885

2. Zdzieblik, D., et al. (2015).

Collagen peptide supplementation in combination with resistance training improves body composition and increases muscle strength in elderly sarcopenic men: A randomized controlled trial.

Link: https://www.researchgate.net/publication/281683198_Collagen_peptide_supplementation_in_combination_with_resistance_training_improves_body_composition_and_increases_muscle_strength_in_elderly_sarcopenic_men_A_randomised_controlled_trial

3. Proksch, E., et al. (2014).

Oral intake of specific bioactive collagen peptides reduces skin wrinkles and increases dermal matrix synthesis.

Link: https://karger.com/spp/article/27/3/113/295769/Oral-Intake-of-Specific-Bioactive-Collagen

4. Li, Y., et al. (2021).

Vitamin C and its role in collagen synthesis and skin health.

Link: https://www.mdpi.com/2072-6643/13/6/1854

5. Shirato, M., et al. (2020).

Effects of dietary fish collagen peptides on skin health: A review of clinical studies.

Link: https://www.cambridge.org/core/journals/journal-of-nutritional-science/article/effects-of-dietary-fish-collagen-peptides-on-skin-health-a-review-of-clinical-studies/354172D8AD82164DC16F0B5A67E6E5B4

6. Stein, H., et al. (2021).

Nutritional role of eggs as a source of collagen precursors and essential amino acids.

Link: https://ifst.onlinelibrary.wiley.com/doi/full/10.1111/ijfs.14800

7. Wong, M. C., et al. (2019).

Garlic's role in sulfur metabolism and its impact on collagen synthesis.

Link: https://www.liebertpub.com/doi/abs/10.1089/jmf.2018.0008