What Foods Have Collagen Protein

Potential Health Benefits Of Collagen Supplements

Foods With Benefits: Collagen Protein

Because it makes up so many critical parts of our bodies, collagen is not only beneficial but essential to maintaining good health. However, the benefits of collagen supplements are still debated. While there is reasonable evidence that they help maintain hydrated skin and relieve osteoarthritis pain, more research is needed into less well-understood benefits, such as lowering blood pressure and blood sugar levels.

Here are some commonly cited benefits of collagen supplements:

Stronger Bones

As you age, your bones become less dense and more brittle, breaking more easily and taking longer to heal. Studies have shown that daily collagen supplements can help make your bones denser, slowing the aging process that makes them brittle and helping your body to produce new bone.

Skin Elasticity and Hydration;


Oral collagen supplements have been shown to improve skin hydration and elasticity for older people. They might also help to lessen wrinkles.

Thicker Hair

While more men go bald, many women also experience hair loss or thinning as they age. In one study, a group of women with thinning hair saw significant increases in their hairs quantity, scalp coverage, and thickness while taking daily collagen supplements.

Healthier Nails

Some peoples nails break more easily than others, and dont grow as fast. One study in a group of women showed faster nail growth and fewer broken or chipped nails after only four weeks of daily collagen supplements.

Reduced Osteoarthritis Pain

Do Any Foods Contain Collagen Itself

Absolutely. As mentioned, collagen is present in all animals, and its the most abundant protein in mammals. However, cuts of beef or chicken arent necessarily going to contain high concentrations of collagen.

The highest concentrations of collagen are in connective tissue of the animal. Slow cooking these animal parts into a bone broth is a great way to get a rich source of bioavailable collagen in our diet.

What Are The Benefits Of Collagen

This powerful protein is capable of many essential bodily functions.

  • Supports muscle, joint, and tissue health. “Collagen’s function in our body is to keep connective tissues moveable, elastic and strong, in order to prevent brittleness,” says Jim White, RD, ACSM, HFS, Owner of Jim White Fitness and Nutrition Studios. This keeps our joints mobile, and our skin, nails, and hair healthy and less susceptible to damage.
  • Firms skin and lessens the appearance of wrinkles. In fact, a study published in Skin Pharmacology and Physiology;found that those who took collagen peptides once daily for eight weeks showed a significant improvement in skin’s elasticity.
  • Improves gut health. Diana Gariglio-Clelland, RD, a dietitian at Balance One Supplements notes that collagen “even has an impact on the digestive system by impacting the lining of our gastrointestinal tract.” According to a 2011 study, glutamine, an amino acid in collagen, can help preserve gut barrier function.
  • May help treat arthritis. A Creighton University Medical Center study found that collagen can also be an effective treatment for arthritis, which is a condition characterized by the breakdown of cartilage and certain connective tissues.

Don’t Miss: How Much Protein Do I Need Per Day

Collagen And Calcium Are Essential For Bone Strength

Bone is, after all, a connective tissue. Typically we think of bone as a physical support for the rest of our body, which it is, but its also a connective tissue.

Both collagen and calcium are responsible for the strength of your bones. And besides the obvious strength of your bones, theres another way your bones are strong they are flexible. Being flexible allows the bone to bend instead of break in many instances, and to absorb an impact rather than fracture. That flexibility is thanks to collagen!

While its important to get enough calcium for overall bone health, its vital to support healthy collagen production too. All of this becomes even more important if youve already developed osteopenia or osteoporosis. And if you add a vegan or vegetarian diet into the mix, you must be even more vigilant.

Lysine and arginine, in particular, are important for bone metabolism and growth, which we discussed above.

Eating foods high in lysine and arginine will help spur on collagen production. So getting both of these amino acids from your diet is a good start. Technically there is no official recommended dosage specifically for lysine or arginine, but recent research suggests older adults may need to consume around 1.2 grams of protein per kilogram of body weight. For more information on protein intake and how to calculate your specific needs, visit our Everything You Need to Know About Protein and Bone Health.

Oysters And Other Zinc

How to Boost Collagen Naturally + 20 Best Foods To Eat

Zinc is another nutrient that is needed for collagen production, and oysters are one of the richest sources of zinc, says Rizzo. They are also particularly rich in the mineral copper, which also plays a role in collagen synthesis. Other foods rich in zinc and copper include: cashews, almonds, and meat.

Read Also: What Is The Best Protein Bar To Eat

Foods Rich In Collagen Protein

Collagen is the most abundant protein in the human body. Its an essential building block for your connective tissue, skin, hair, bones, and more.;

High collagen levels come with several health benefits. Collagen can slow down skin aging and improve skin elasticity. It also relieves joint pain and makes your bones stronger.;

In the last few years, collagen supplements and collagen-rich foods have become increasingly popular. Both are good ways to increase your bodys collagen levels.

Which foods are rich in collagen? And should you take a collagen supplement, or should you get your collagen from your diet?

Heres a look at collagen supplements vs. food, as well as the best foods to boost collagen production.;

Honorable Mention: Multi Collagen Protein Powder

Yes, our product is food. Though it didnt officially make the list, it needs to be noted.

I wish our unflavored multi collagen powder wasnt considered a supplement, but alas the FDA forces us to be a supplement. And thats fine, I guess our product is a manufactured version of food compared to dry-aged ribeye.

Our product is made the same exact way bone broth is made hot water, bones, and time. But, then our product is dehydrated and made into a powder .

However, collagen is food and our supplement is nothing but collagen made from the highest quality sources we can find. No fillers, no additives, nothing fake. Just real collagen from real animals with real collagen benefits!

See our collagen recipes for creative ways to use this food/supplement, with other food.

Read Also: What Are The Different Types Of Protein Powder

Final Thought: Eat Whole Unprocessed Foods First Supplement Second

Remember what I said about bone broth? If I lost you earlier when I suggested eating kidneys and eyeballs, then heres that statement again:

I would much rather someone drink bone broth every day than take our supplement.Charlie

Whole unprocessed foods will always dominate and be superior to manufactured supplements. They are better. Period. So, if youre walking around asking yourself:

What foods contain collagen?

The answer is simple: Bone Broth, certain Organ Meats, Meat on the Bone , and Eggs.

Start with food.

BUT, if you dont want to be a strict bone-on-meat carnivore, eat cow hearts, poach eggs, or drink broth every day thats exactly why we have an awesome multi collagen supplement. Heres how you can take collagen powder , and yes, nearly everyone can take collagen.

Feel good about taking it, your body deserves it and you will thank us when youre well into your senior years still playing with grandkids and beating your kids at sports.

Youre welcome, Mom & Dad.

Nose Cartilage Ear Cartilage Skin Bone Joint Material Esophagus Lung Entire Length Of Intestine

I Tried Collagen Protein & the Benefits of Collagen Protein | Vitauthority Review | ChrisHanXoxo

So yeah, Id be lying if I said I ate this stuff everyday.

But, you can actually get lots of awesome nutrients from simply eating the skin of the chicken or fish for example. And many people are eating joint material, cartilage, and connective tissue without even knowing while eating meat on the bone.

My recommendation for eating this kind of stuff is to:

  • buy it pill form
  • ask your grandmother to cook it for you
  • go to the local butcher and buy beef tallow or lard and fry the hell out of that ear, esophagus, or lung

Speaking of tater tots. That makes me think of chips.

Most chips are terrible and have nothing to do with collagen, but guess what does? And is the closest thing to a chip we have in the health community.


You read that right. I crush pork rinds, they are one of Gods gifts to us mortals. What are pork rinds? Skin. I forget, does skin contain collagen? YES. Just make sure to buy pork rinds that are cooked in their own fat and not horrible vegetable oils.

Check out these brands for the real thing:

And please, do not buy pork rinds from the random gas station those are cooked in soybean oil and will make you spontaneously combust.

Recommended Reading: What Is Protein In The Urine An Indication Of

How Can I Get Collagen Naturally

With so many supplements and types of collagen out there, it’s hard to know what you should be taking. Many people believe that while supplements are great and can certainly help you achieve your health and wellness goals, food is just as good, if not better, than these supplements. At the very least, eating a diet rich in clean, healthy foods will allow your supplements to work even better.

Collagen is the most abundant protein in the human body, and it’s made of amino acids that act as building blocks. Our collagen production decreases significantly as we age. Collagen supplements, and eating foods that support collagen production, will give you so many benefits, such as: anti-aging and improving signs of aging, overall skin health, strengthening your connective tissues, helping with joint pain, improving skin elasticity, and other health benefits.

Some Critical Questions About Collagen And Diet

Sometimes a variety of foods is hard to consistently get in your diet. And some have questioned whether consuming collagen-rich foods actually translates to firmer skin. Its possible that stomach acid may break down collagen proteins, preventing them from reaching the skin.

And since dietary collagen for anti-aging is still a relatively new area of research, many experts hesitate to draw definite conclusions.

Still, some research does look promising. A published in the journal Skin Pharmacology and Physiology found that women who consumed extra collagen had higher levels of skin elasticity after four weeks than those who took a placebo.


Also Check: What Types Of Food Have Protein

How Does Collagen Production Change Over Time

Under normal circumstances, your body produces its own collagen stores by breaking down the protein you eat into usable amino acids. However, as you get older, the amount of collagen your body produces starts to decrease.

Your body doesnt require any less collagen, so you must either begin supplementing with it, add more collagen-rich foods to your diet, or consume foods that increase your bodys natural collagen production.

Leafy Greens And Broccoli

8 Collagen Boosting Foods To Include In Your Diet by ...

Our green veggies all have one thing in common: chlorophyll. You can even get a daily dose of chlorophyll in powder form to add to water. Some studies have shown that chlorophyll may increase our bodys precursor to collagen production.;

Additionally, many leafy greens contain some vitamin C. Heres a refreshing spin on a broccoli salad for some vitamin C-rich recipe ideas.;

Also Check: What Are Examples Of Proteins

Can Sipping Bone Broth Make You Look Younger

Collagen creams and oils;Pro-collagen creams on the market claim to lessen the signs of aging by smoothing wrinkles. These contain synthetic collagen that locks moisture into skin, producing a plumping effect. But theres a lack of research on how to best incorporate collagen into topical treatments.

Liquid;Some people choose to;drink bone broth, which is packed with collagen from animal bones. While it may be a dietary source of collagen, drinking it has not been proved to have anti-aging benefits for your skin, according to Harvard Womens Health Watch.

Strawberry Chia Pudding Parfait

Per 1/2 serving: 371 calories, 27 g fat, 21 g carbs, 15 g sugar, 15 g protein

Chia seeds are a health food staple, especially when mixed with fresh fruit. Adding in some tasteless and odorless collagen peptide powder adds a healthy dose of protein too, for a well-rounded breakfast.

Get the recipe from Vital Proteins.

Read Also: What Kind Of Protein Is In Muscle Milk

What Vegetables Are High In Collagen

Whether youre vegetarian, vegan or just love getting veggies into your diet good news. There are a range of different vegetables high in collagen-producing;ingredients such as vitamin C, chlorophyll;and sulphur.29,30

Here are some of the best natural sources:

  • Spinach

Find out more about vegan and vegetarian collagen alternatives;online.

Certain Foods Contribute To Collagen Production

The TOP Benefits of Collagen Protein

Our bodies create collagen by relinking broken down proteins, called amino acids. Then, our bodies reorganize the amino acids to form collagen peptides. This process requires dietary protein as a source for amino acids. Other nutrients are also necessary in this process to help form collagen.

There are two food types that promote natural collagen production:

1);; Foods that naturally contain high levels of collagen

2);; Foods that contain nutrients that promote the building of collagen in our bodies

Also Check: Where Can I Buy Premier Protein Shakes

Collagen And Bone Health

Lets take a closer look at the link between collagen and your bones. Its most commonly known that collagen keeps our skin elastic and plump looking, but its benefits go much deeper than that bone-deep, in fact. Collagen is actually found everywhere in our bodies: our muscles, bones, and skin cells. Its the most abundant protein in our bodies.

Your bones are made of protein and minerals, and 90% of bone matrix proteins are made of collagen. In fact, the combination of calcium and collagen is responsible for giving our bones strength and flexibility, which helps minimize stress dissolving your bones.

Heres the frustrating thing though as we age, our ability to produce collagen diminishes.

Sunbutter Chocolate Collagen Protein Bars

1 bar: 143 calories, 12.6 g protein, 4.7 g carbohydrates, 1.8 g dietary fiber, 2 g sugar, 5 g protein

Chocolate and peanut butter are always a delicious combination, but not always good for the waistline. Fortunately, these dessert bars use a healthy homemade sunbutter, raw cacao, and protein-packed collagen powder.

Get the recipe from Cook it Up Paleo.

Don’t Miss: How To Get More Protein Without Carbs

Week 3 Optimising Collagen Production & Promoting Healing

Known as;the;beauty elixir, collagen is;the glue that;holds our skin together;as;the main component of connective tissues. Collagen works its magic;alongside elastin;to keep skin bouncy and taut, and whether you have dry or oily skin, collagen can help to keep your skin healthy.

Luckily;theres strong evidence to show that the foods we eat can boost collagen production.;Heres 3 simple steps to restore collagen levels in your skin.

  • Eat foods rich in collagen;
  • Collagen cant be created from thin air. It is a structural protein;made up of;three;amino acids;;glycine, proline, and hydroxyproline. A simple way to;maintain;collagen in your skin is to eat collagen itself,;derived from animal products.;Bone broth,;chicken skin,;fish skin and;eggs;are particularly rich sources.;;

    Collagen supplements;derived from these foods are an easy way to;top up your levels;too.;If you go down the supplement route, look out for collagen that has been hydrolysed as this breaks down the amino acids into smaller molecules, making it much easier for your body to absorb.;

  • Increase collagen production;within your body;
  • If you arent keen on;sipping on bone broth or having daily supplements, another;effective;way to build collagen is to provide your body with the building blocks to make it.;In addition to meat and fish, the;three;key amino acids;can;also;be found in;plant-based;foods, dairy and eggs.;;

    Glycine;is rich in green leafy veg ,;sunflower seeds, sesame seeds, soy beans, peanuts;and;eggs.;

    Symptom Of Low Collagen Levels

    Collagen Rich Foods: 4 Right Foods To Fight The Aging Process

    Joint Pain

    Joint pain can be caused by injury affecting any of the ligaments, bursae, or tendons surrounding the joint. Injury can also affect the ligaments, cartilage, and bones within the joint. Pain is also a feature of joint inflammation and infection, and extremely rarely it can be a cause of cancer of the joint. Pain within the joint is a common cause of shoulder pain, ankle pain, and knee pain. Joint pain is also referred to as arthralgia.

    Recommended Reading: Where To Buy Ump Protein Powder

    Can You Eat Collagen

    There is a lack of research to show that eating collagen can directly benefit skin or joint health. When digested in the stomach, collagen is broken down into amino acids, which are then distributed wherever the body most needs protein. Still, many foods that support collagen production are generally recommended as part of a healthful eating plan.

    Food containing collagen

    • There are foods rich in collagen, specifically tough cuts of meat full of connective tissue like pot roast, brisket, and chuck steak. However, a high intake of red meat is not recommended as part of a long-term healthy and environmentally sustainable diet. Collagen is also found in the bones and skin of fresh and saltwater fish.
    • Bone broth, a trending food featured prominently in soup aisles, is promoted as a health food rich in collagen. The process involves simmering animal bones in water and a small amount of vinegar anywhere from 4 to 24 hours. However, the amount of amino acids will vary among batches depending on the types of bones used, how long they are cooked, and the amount of processing .
    • Gelatin is a form of collagen made by boiling animal bones, cartilage, and skin for several hours and then allowing the liquid to cool and set. The breakdown of these connective tissues produces gelatin. Collagen and its derivative, gelatin, are promoted on certain eating plans such as the paleo diet.

    Foods to boost collagen production

    Is bone broth healthy?

    Popular Articles

    Related Articles