20 Foods High in Collagen: Best Sources for Skin and Joints

Foods high in collagen, such as bone broth, chicken skin, and gelatin, supply the amino acids your body uses to build its own connective tissue. Collagen is the most abundant protein in your body, making up roughly a quarter to a third of your total protein content and forming the structural scaffolding of your skin, tendons, ligaments, cartilage, and bones. Unlike vitamins or minerals, collagen is not something you simply absorb intact from food; your digestive system breaks dietary collagen down into amino acids and small peptides, primarily glycine, proline, and hydroxyproline, which your body then uses as raw material to build its own collagen. Production naturally declines with age, starting in your mid-twenties and accelerating after menopause in women, which is why fine lines, joint stiffness, and slower wound healing tend to appear over time. Eating foods that supply collagen-building amino acids, along with the vitamin C, zinc, and copper your body needs to assemble them into new collagen fibers, gives your skin, joints, and connective tissue the materials they need to keep repairing themselves. The National Institutes of Health Office of Dietary Supplements notes that vitamin C is an essential cofactor for two enzymes required in collagen synthesis, meaning that without adequate intake, your body cannot properly stabilize the collagen it produces regardless of how much protein you consume.

There is no single official recommended daily intake for collagen itself, since it is not classified as an essential nutrient the way protein, vitamin C, or zinc are. Instead, most nutrition researchers recommend focusing on two complementary strategies: eating direct sources of collagen and gelatin from animal connective tissue, skin, and bones, and pairing them with collagen-synthesis cofactors like vitamin C, copper, and sulfur-containing amino acids found in produce and shellfish. Cleveland Clinic notes that the body assembles collagen’s triple helix structure from the amino acids proline, glycine, and hydroxyproline, and that this process depends on adequate vitamin C, zinc, copper, and manganese. Because collagen is found almost exclusively in animal tissue, people following plant-based diets need to rely more heavily on the second strategy, emphasizing the vitamin C, copper, zinc, and amino acid-rich plant foods that support the body’s own collagen production machinery. If you want a shorter, skin-focused list, see our guide to foods that support collagen production and skin elasticity. The 20 foods below are the richest collagen and collagen-supporting sources available, along with the specific nutrients that make each one useful for skin, joint, and connective tissue health.

Jump to: Beef Bone Broth | Chicken Skin | Pork Skin | Chicken Feet | Oxtail | Beef Shank | Salmon Skin | Sardines | Unflavored Gelatin | Egg Whites | Chicken Wings | Pork Bone Marrow | Oranges | Bell Peppers | Strawberries | Tomatoes | Garlic | Spinach | Cashews | Oysters | Summary table | Tips | FAQ | Bottom line

20 Foods That Naturally Support Collagen Production

1. Beef Bone Broth: A Concentrated Source of Gelatin

Beef bone broth is made by simmering bones, connective tissue, and marrow for extended periods, a process that breaks down collagen into gelatin and releases it into the liquid. This slow extraction is what gives properly made bone broth its characteristic gel-like consistency once refrigerated, a visual sign of its collagen-derived protein content.

Bone broth supplies glycine and proline, the two amino acids that make up more than half of collagen’s structure, in a highly bioavailable form. The Harvard T.H. Chan School of Public Health points out that the nutritional value of bone broth varies widely, with roughly 5 to 10 grams of protein per cup, and that evidence for skin or joint benefits in humans is still limited. It remains a reasonable way to supply glycine and proline, the building blocks collagen synthesis requires.

Best eaten: Warmed as a sipping broth, or used as the liquid base for soups, stews, and grain dishes.

Per 1 cup (240 ml), homemade or low-sodium store-bought.

2. Chicken Skin: An Overlooked Collagen Source

Chicken skin sits directly over the connective tissue layer that anchors muscle to bone, making it naturally rich in collagen fibers. When chicken is roasted with the skin on, some of this collagen renders into gelatin, softening the texture of the meat underneath.

Beyond its collagen content, chicken skin supplies fat-soluble nutrients that support the skin barrier, though it should be eaten in moderation given its saturated fat content. Pairing it with a vitamin C-rich side dish, like roasted bell peppers, helps your body put the amino acids to use for collagen synthesis rather than just general protein metabolism.

Best eaten: Roasted or pan-seared until crisp, served alongside vitamin C-rich vegetables.

Per 3 oz (85 g) cooked skin.

3. Pork Skin: A Dense Gelatin Source

Pork skin is one of the most concentrated dietary sources of collagen by weight, since it is composed almost entirely of the dermis layer where collagen fibers are densely packed. When slow-cooked, this collagen converts into gelatin, which is why pork skin is traditionally used to thicken braises and stocks in many cuisines.

The amino acid profile of pork skin leans heavily toward glycine and proline, mirroring the composition of human collagen itself. This makes it a practical, food-first alternative to collagen peptide supplements for people who prefer to get nutrients from whole foods rather than powders.

Best eaten: Slow-braised in stews, or rendered into cracklings as an occasional topping.

Per 3 oz (85 g) cooked.

4. Chicken Feet: A Traditional Collagen-Rich Ingredient

Chicken feet are composed almost entirely of skin, tendon, and cartilage, with very little muscle meat, which makes them one of the most collagen-dense parts of the bird. They have long been used in Asian and Latin American cooking specifically to build body and gel-like texture into soups and stocks.

Because chicken feet contain so much connective tissue relative to their size, they release a substantial amount of gelatin during long, slow cooking, which is why they are a traditional base for thickening stocks without needing added starch. Cultures that have used chicken feet in cooking for generations tend to simmer them for several hours specifically to maximize this gelatin release before straining the bones and skin out of the finished broth.

Best eaten: Simmered for several hours in stock, or braised with aromatics.

Per 3 oz (85 g) cooked.

5. Oxtail: A Connective Tissue-Rich Cut

Oxtail comes from the tail of cattle, an area with heavy muscular use and correspondingly dense connective tissue. Because the cut requires long, moist cooking to become tender, most of its collagen has time to convert fully into gelatin, giving braised oxtail its characteristically rich, sticky texture.

This gradual breakdown is part of why oxtail is prized in slow-cooked dishes across many culinary traditions; the collagen that would make a quick-cooked cut tough instead becomes the source of its silky mouthfeel. Oxtail also supplies iron and zinc alongside its collagen content, both of which play supporting roles in wound healing and tissue repair.

Best eaten: Braised low and slow for 3 to 4 hours in a covered pot with broth.

Per 3 oz (85 g) cooked, meat and gelatin.

6. Beef Shank: A Lean Cut High in Connective Tissue

Beef shank comes from the leg muscles, which work continuously to support the animal’s weight and are correspondingly threaded with dense bands of collagen. This is a leaner cut than oxtail but still delivers a meaningful gelatin yield when braised or used for stock.

The collagen in beef shank breaks down most completely at a sustained simmer rather than a hard boil, which preserves more of the amino acid structure. Because beef shank is leaner than skin-based sources, it is a useful option for people who want collagen-rich food without as much accompanying fat.

Best eaten: Braised whole for stews, or simmered for several hours to make stock.

Per 3 oz (85 g) cooked.

7. Salmon Skin: A Marine Collagen Source

Fish skin, and salmon skin in particular, is a source of what researchers call marine collagen, a form some studies suggest may be absorbed slightly more efficiently than mammalian collagen due to its smaller peptide size. Salmon skin also carries the fish’s omega-3 fatty acid content, which supports the skin barrier from a different angle by reducing inflammation.

Crisping salmon skin under high heat is a common way to make it more palatable while retaining much of its collagen and omega-3 content. The NIH Office of Dietary Supplements lists fatty fish such as salmon among the best dietary sources of EPA and DHA omega-3s, which support overall health alongside the structural role collagen plays in skin.

Best eaten: Pan-seared skin-side down until crisp, or baked at high heat.

Per 3 oz (85 g) including skin.

8. Sardines: A Whole-Bone Collagen Package

Sardines are typically eaten whole, bones and skin included, which means they deliver collagen from both the skin and the small, soft bones in a single serving. This is different from most fish, where the bones are removed before eating and much of the collagen content is lost.

Beyond collagen, sardines are one of the few food sources that supply meaningful calcium from their edible bones, a mineral that works alongside collagen to maintain bone density. Their small size also means they accumulate fewer environmental contaminants than larger, longer-lived fish.

Best eaten: Canned in olive oil, eaten whole on toast or in salads.

Per 3 oz (85 g), canned with bones.

9. Unflavored Gelatin: Cooked Collagen in Concentrated Form

Gelatin is simply collagen that has already been partially broken down by heat, which is why it dissolves in warm liquid and sets into a gel as it cools. Because the conversion has already happened during processing, gelatin is essentially pre-digested collagen, supplying the same glycine- and proline-rich amino acid profile in a shelf-stable powder.

This makes unflavored gelatin one of the most direct and versatile ways to add collagen to a dish without needing to cook down bones or skin yourself. It can be stirred into warm liquids, used to set homemade gummies, or added to soups and sauces to thicken them while boosting their amino acid content.

Best eaten: Dissolved in warm liquid, added to smoothies, soups, or homemade gelatin desserts.

Per 1 tablespoon (7 g) powder.

10. Egg Whites: A Proline-Rich Protein Source

Egg whites are not a source of collagen itself, since eggs contain no connective tissue, but they are unusually rich in proline, one of the three primary amino acids collagen requires. This makes them a valuable supporting food for anyone assembling a collagen-focused eating pattern, particularly those who eat little red meat or poultry skin.

Egg whites are also nearly fat-free and easy to digest, which makes them a practical way to add proline without the saturated fat that comes with skin- or bone-based collagen sources. Combining egg whites with a vitamin C source at the same meal supports the enzymatic step that stabilizes newly formed collagen strands.

Best eaten: Scrambled, boiled, or added to baked goods and protein shakes.

Per 1 large egg white (33 g).

11. Chicken Wings: Cartilage and Connective Tissue Combined

Chicken wings contain a higher ratio of skin, cartilage, and connective tissue to muscle meat than almost any other cut of poultry, which makes them a practical, widely available collagen source. The joint areas in particular carry cartilage, a collagen-dense tissue that gradually breaks down into gelatin with slow, moist cooking.

Baking or braising wings rather than deep-frying them preserves more of their collagen structure and avoids adding unnecessary fat from the cooking oil. Wings are also a budget-friendly way to work more collagen-rich poultry parts into a weekly rotation without needing to source specialty cuts.

Best eaten: Baked or braised, with the skin left on.

Per 3 oz (85 g) cooked, with skin.

12. Pork Bone Marrow: A Nutrient-Dense Collagen Companion

Bone marrow itself is not primarily collagen, but the bones that hold it are surrounded by a collagen-rich membrane called the periosteum, and marrow is almost always prepared alongside this connective tissue. Roasted marrow bones release both the fatty marrow and the surrounding collagen into whatever dish they are cooked in.

Marrow also supplies vitamin A and small amounts of zinc, nutrients that play a supporting role in skin cell turnover and wound healing alongside collagen’s structural function. Because marrow is calorie-dense, it works best as an occasional addition rather than a daily staple.

Best eaten: Roasted in the bone and spread on toast, or simmered into stock.

Per 1 oz (28 g) roasted marrow.

13. Oranges: A Primary Vitamin C Source for Collagen Synthesis

Oranges are one of the most accessible sources of vitamin C, the nutrient your body absolutely requires to convert the amino acids from collagen-rich foods into stable, functional collagen fibers. Without sufficient vitamin C, the enzymes that cross-link and stabilize new collagen cannot function properly, regardless of how much dietary collagen or protein you consume.

Eating an orange alongside a collagen-rich meal, like bone broth or gelatin-set dishes, helps ensure the amino acids you consume are actually put to use.

Best eaten: Fresh, whole, or juiced and paired with a collagen-rich meal.

Per 1 medium orange (131 g).

14. Bell Peppers: A Concentrated Vitamin C Source

Bell peppers, especially red and yellow varieties, contain more vitamin C per serving than most citrus fruits, making them one of the most efficient produce choices for supporting collagen synthesis. Their vitamin C content also holds up reasonably well during light cooking, unlike some more heat-sensitive nutrients.

Because bell peppers are low in calories and versatile in savory dishes, they are an easy way to add collagen-supporting vitamin C to meals built around collagen-rich meats, like a stir-fry with beef shank or a roasted chicken wing dinner. Their bright color also comes from carotenoids that offer additional antioxidant support to the skin.

Best eaten: Raw in salads, or lightly roasted alongside collagen-rich proteins.

Per 1 medium red bell pepper (119 g).

15. Strawberries: A Sweet Vitamin C and Antioxidant Source

Strawberries pair vitamin C with a range of polyphenol antioxidants that help protect existing collagen fibers from oxidative breakdown caused by sun exposure and normal metabolic processes. This dual role, supplying the raw material for new collagen synthesis while helping protect what is already in place, makes strawberries a particularly useful addition to a collagen-supportive eating pattern.

A single cup of strawberries supplies a meaningful portion of daily vitamin C needs, and their natural sweetness makes them an easy substitute for less nutrient-dense desserts. Because vitamin C is water-soluble and not stored well by the body, spreading intake across meals, rather than getting it all at once, supports more consistent collagen synthesis.

Best eaten: Fresh, sliced into salads, or blended into smoothies.

Per 1 cup sliced (166 g).

16. Tomatoes: Vitamin C Paired With Lycopene

Tomatoes contribute both vitamin C for collagen synthesis and lycopene, a carotenoid antioxidant that research has linked to protection against UV-induced collagen degradation in skin. This combination makes tomatoes useful from two angles: supplying a synthesis cofactor while also helping guard existing collagen against environmental damage.

Cooking tomatoes actually increases the bioavailability of lycopene, even though it slightly reduces vitamin C content, so a mix of raw and cooked tomato dishes offers a practical middle ground. Tomato-based sauces served alongside collagen-rich meats, like a slow-braised oxtail ragu, combine several collagen-supportive nutrients in a single dish.

Best eaten: Raw in salads for vitamin C, or cooked into sauces for lycopene availability.

Per 1 cup chopped (180 g).

17. Garlic: A Sulfur Source for Collagen Cross-Linking

Garlic supplies sulfur-containing compounds that support the enzymatic cross-linking process collagen fibers undergo to gain strength and stability. While garlic is used in relatively small quantities compared to produce like peppers or citrus, its concentrated sulfur content makes even modest amounts nutritionally relevant to connective tissue maintenance.

Garlic also contains small amounts of lipoic acid, a compound some research has associated with reducing the cross-linking damage caused by glycation, a process that can stiffen and weaken collagen over time, particularly in people with elevated blood sugar. Cooking garlic lightly, rather than browning it heavily, preserves more of its sulfur compounds.

Best eaten: Minced and added toward the end of cooking to preserve sulfur compounds.

Per 1 clove (3 g).

18. Spinach: A Vitamin C and Vitamin A Combination

Spinach supplies vitamin C alongside vitamin A, a nutrient that supports the turnover of skin cells that sit above the collagen-rich dermis layer. While spinach contains less vitamin C than citrus or peppers, its overall nutrient density, including iron and folate, makes it a useful rotating addition to a collagen-supportive diet rather than a primary vitamin C source.

Lightly cooking spinach reduces its volume dramatically, making it easier to eat a larger effective serving, though this does lower its vitamin C content somewhat compared to eating it raw. Pairing spinach with a source of healthy fat, like olive oil, improves the absorption of its fat-soluble vitamin A content.

Best eaten: Lightly sautéed in olive oil, or raw in salads.

Per 1 cup raw (30 g).

19. Cashews: A Copper Source for Collagen Enzyme Function

Cashews are one of the richer dietary sources of copper, a mineral required by the enzyme lysyl oxidase, which cross-links collagen and elastin fibers to give connective tissue its strength and elasticity. The NIH Office of Dietary Supplements identifies copper as essential for connective tissue formation, and copper deficiency has been associated in research with weakened connective tissue. For more options, see our list of foods high in copper.

A small daily handful of cashews supplies a meaningful share of daily copper needs without requiring a dedicated supplement. Because cashews are calorie-dense, portioning them as a snack alongside other whole foods, rather than eating them freely, keeps their nutritional benefits in proportion to overall calorie needs.

Best eaten: As a snack, or blended into sauces and dairy-free creams.

Per 1 oz (28 g), about 18 nuts.

20. Oysters: A Zinc-Rich Support for Tissue Repair

Oysters are among the most concentrated food sources of zinc, a mineral that supports collagen synthesis indirectly by playing a central role in cell division and tissue repair. The NIH Office of Dietary Supplements lists wound healing among zinc’s key functions, a process that depends heavily on the body’s ability to lay down new collagen quickly and accurately. Our guide to foods high in zinc covers more sources.

Oysters also supply copper alongside zinc, giving them a rare dual role in supporting both the structural cross-linking and the repair signaling involved in maintaining healthy connective tissue. Because zinc and copper compete for absorption at very high doses, getting them together from a whole food like oysters, in their naturally balanced ratio, is generally preferable to isolated high-dose supplements.

Best eaten: Raw on the half shell, steamed, or grilled.

Per 3 oz (85 g), cooked.

Summary: Top 20 Collagen Foods at a Glance

Tips for Getting the Most Collagen Support From Food

Pair collagen-rich foods with a vitamin C source at the same meal. Your body cannot stabilize new collagen without vitamin C as an enzymatic cofactor, so eating bone broth with a side of bell peppers, or gelatin desserts with berries, helps ensure the amino acids you consume are actually used for collagen synthesis rather than general protein metabolism. Our list of foods high in vitamin C has plenty of easy pairings.

Choose slow, moist cooking methods for connective tissue-rich cuts. Braising, simmering, and slow-cooking break down tough collagen into gelatin over several hours, while quick, high-heat methods leave collagen largely intact and difficult to digest. Cuts like oxtail, beef shank, and chicken feet need at least two to three hours of gentle cooking to release their full gelatin content.

Don’t overlook plant foods if you eat little meat. True collagen exists only in animal tissue, but the amino acids, vitamin C, copper, and zinc your body needs to build its own collagen are widely available in produce, nuts, and shellfish, making a collagen-supportive diet achievable even with limited meat intake.

Limit sun exposure and added sugar, both of which degrade existing collagen. UV radiation breaks down collagen fibers directly, while excess blood sugar can trigger glycation, a process that stiffens and weakens collagen over time. No amount of collagen-rich food fully offsets these two accelerants of collagen loss.

Be consistent rather than relying on occasional large servings. Collagen turnover is a gradual, ongoing process, and studies of collagen peptide supplements generally report changes only after eight to twelve weeks of regular use, and results from food are likely to be gradual too. Working collagen-rich foods into your routine several times a week is more effective than an occasional bone broth cleanse.

Consider your life stage when prioritizing intake. Collagen production declines measurably after menopause and with advancing age in general, meaning older adults and postmenopausal women may benefit from placing extra emphasis on both direct collagen sources and synthesis-supporting nutrients like vitamin C and copper.

Frequently Asked Questions

What foods are highest in collagen?

Bone broth, chicken skin, pork skin, chicken feet, oxtail, beef shank, fish skin, and unflavored gelatin are the richest direct sources, because collagen is found in animal skin, bones, and connective tissue. Amounts vary widely with preparation, so treat any figure as a rough guide.

Does eating collagen increase collagen in your skin?

Not directly. Your digestive system breaks dietary collagen into amino acids and small peptides, and your body decides where to use them. Eating collagen-rich foods supplies raw materials, and vitamin C, zinc, and copper help assemble them into new fibers. Direct evidence that specific foods change skin or joints is limited.

Can vegetarians or vegans get collagen from food?

No plant food contains true collagen. Plant-based eaters can still support their own collagen production with protein, vitamin C-rich produce, copper from nuts and seeds, and zinc from legumes and whole grains. Our list of foods high in glycine includes several plant-based options.

Is bone broth a good source of collagen?

Bone broth contains gelatin, glycine, and proline, but the amount varies widely depending on the bones, simmer time, and ratio of water to bones. It is a useful, nutrient-dense food, not a guaranteed collagen boost.

How long does it take to notice a difference?

Collagen turnover is slow. Studies of collagen peptide supplements generally report changes after about eight to twelve weeks of consistent use, so expect gradual rather than quick results from food, and protect existing collagen by limiting sun exposure and added sugar.

The Bottom Line

Bone broth, gelatin, and connective tissue-rich cuts like oxtail and chicken feet supply the direct amino acids collagen is built from, while vitamin C-rich foods like bell peppers and oranges supply the cofactors your body needs to actually use them. Eating these two categories together, consistently, gives your skin, joints, and connective tissue the raw materials and enzymatic support they need for ongoing repair. A daily habit of pairing a collagen source with a vitamin C-rich food at meals offers more sustained benefit than relying on any single food alone.

Nutrition data sourced from the USDA FoodData Central database. Individual values may vary based on food preparation, origin, and growing conditions. This article is for informational purposes only and does not constitute medical advice.

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