Collagen is a type of protein found in our connective tissue, cartilage, bone, and tendons. It helps keep wrinkles at bay and maintains supple and firm skin. It also plays a critical role in supporting the health of nails and joints.
Our bodies make collagen, but production typically declines with age. More and more people are taking collagen supplements in hopes of defying the aging process. This trend is fueled by advertising that often features celebrities touting the benefits of collagen. Socialite influencer Kourtney Kardashian, for example, says that she starts her day with a hot collagen beverage that she believes helps to keep her skin, hair, and nails in good shape.
Is the marketing working? Yes, and spectacularly. In 2020, consumers spent just shy of $300 million on various collagen products, a 6-fold increase from 2014. Four years later, that number exceeded $10 billion (yes, with a “B”), and one market research firm projects it to reach more than $26 billion by 2033.
That buying frenzy may come with hidden costs. One of the main sources of supplemental collagen is other mammals, especially cows. A cross-border investigation by the Pulitzer Center found that soaring demand for bovine collagen is linked to a murky global supply chain that contributes to Amazon deforestation and human rights abuses. The investigation traced cattle hides used for collagen back to slaughterhouses associated with forest loss in Brazil, raising doubts about industry claims that collagen is merely a “harmless byproduct” of the meat industry.
But what is collagen, and why is it important? How is it produced, and how can you make sure that you have enough? Do supplements actually help, or are they mainly driven by marketing hype? Do you need to consume collagen directly, or are there foods that can help your body build it from scratch?
Here’s what you need to know about collagen, collagen supplements, and (spoiler alert) why the food on your plate is the healthiest place to start. Before you spend hundreds of dollars on fancy supplements and skin-care products, discover why the food on your plate is the single healthiest way to plump your skin from within.
What Is Collagen?
Collagen is the single most abundant protein in the animal kingdom, comprising one-third of the total protein in your body and accounting for three-quarters of the dry weight of your skin.
Collagen is important because it provides structural support to connective tissues that make up your body: skin, tendons, bones, and ligaments. It basically holds everything together, which is why collagen is often called the body’s scaffolding.
Its presence in your skin helps provide volume, keeping your skin looking plump (in a good way) and reducing the visibility of fine lines and wrinkles. That’s why so many people are drawn to the idea of getting more collagen into their bodies.
What Causes Collagen Breakdown?
Collagen naturally breaks down as you age, but at a rate that varies from person to person. Your genetics play a role, so if you have skin that retains a healthy glow while your contemporaries are getting wrinkles, you might thank your parents and grandparents. Your genetic heritage, however, doesn’t tell the whole story. Other factors may be at play in collagen breakdown in your body. Unlike the genetic hand you were dealt, some of those are very much in your control.
Diet
The foods that fuel your body have a major impact on your health, including collagen production. In fact, nutritional deficiencies common in the modern diet can prevent new collagen from forming. For instance, without a steady supply of antioxidants, excess free radicals can wreak havoc on your cells and overwhelm your body’s natural repair processes.
Making matters worse, foods low in antioxidants, such as those high in added sugar and refined carbohydrates, can increase oxidative stress and inflammation within your body. This can actually thin collagen layers and accentuate signs of aging.
So where can you find these wonderful antioxidants? Basically, any brightly colored plant food will be rich in them. Some examples from the world of veggies include broccoli, spinach, carrots, potatoes, artichokes, cabbage, asparagus, avocados, beetroot, radish, lettuce, sweet potatoes, squash, pumpkin, collard greens, and kale. You can also find high levels of antioxidants in berries, plums, cherries, and apples.
Sun Exposure
The Victorian upper classes may have had a repressive culture, but they were onto something when they discouraged exposing skin to excessive amounts of sunshine (tanned women were seen as vulgar because that meant they had to work outdoors for a living, rather than spending their days playing harpsichord and pining after the gardener). Putting aside the snobbery of that belief, it is true that limiting the direct sun exposure your skin receives isn’t just important for preventing sunburns; too much UV radiation also compromises collagen production, potentially leading to a collagen deficit in your body.
While modest amounts of sun exposure can be healthy (love that vitamin D!), excessive doses of UV light may inactivate antioxidants in the skin and further promote the degradation of collagen and elastin, which can decrease the overall strength of the skin, generate wrinkles, and even create a microenvironment that facilitates tumor formation and progression.
Because melanin pigments in skin are photoprotective — meaning the more melanin you have, the more natural sun protection you have — lighter-skinned people are more at risk for skin damage from UV irradiation than those with darker skin.
Smoking
Smoking is one of the worst habits for your skin. The Marlboro Man may look strong and tough, but he will likely develop crow’s feet, frown lines, and brow droop, along with lung cancer, bronchitis, or heart disease that will kill him prematurely. (At least four of the actors who portrayed the Marlboro Man died of diseases strongly associated with smoking. The one who lived until 90, Robert Norris, apparently never smoked a day in his life.)
Cigarette smoke destroys collagen throughout the body and especially in the arterial tissues, which is likely one reason that it increases the risk of heart disease. In a 2019 study, researchers found that forehead elasticity and the thickness of the cheek dermis were significantly lower in smokers compared to non-smokers.
Stress
Stress can also undermine the integrity of skin collagen. A stressed-out body produces less collagen and is less able to prevent the breakdown of existing stores.
When stressed, your body releases more of the hormone epinephrine (also known as adrenaline) as part of the fight-or-flight response. This means that fibroblasts (cells that produce the collagen proteins that preserve the structural framework of many tissues) don’t do their job very well. This can impair wound healing and other skin repair.
When someone’s overwhelmed by stress — perceiving attacks everywhere — they may have thin skin literally as well as figuratively.
Collagen Vascular Diseases
Collagen vascular diseases are autoimmune conditions in which the body attacks healthy tissue, including collagen, reducing its levels and inhibiting its production. Some examples include:
- Lupus is a disease in which the immune system becomes hyperactive and attacks healthy tissues. Symptoms often involve a cheek rash, fatigue, skin lesions, joint pain, and shortness of breath.
- Systemic scleroderma causes abnormal collagen growth and affects the skin, joints, and other organs. Common symptoms include fingertip swelling, joint pain, spider veins, and calcium bumps (deposits of calcium that develop just under the skin, known officially as calcinosis cutis — ironic because most people don’t find them cute at all), as well as, in more severe cases, heart failure and kidney disease.
- Rheumatoid arthritis is a chronic inflammatory disorder that causes the lining of the joints in the feet and hands to swell. Symptoms generally include fatigue, joint swelling and stiffness, and bumps of tissue on affected limbs.
- Sjögren’s syndrome is a systemic autoimmune disease that affects the entire body and often occurs alongside other immune disorders like rheumatoid arthritis and lupus. It typically causes dry eyes and mouth, and may eventually impact joints and organs, including the skin, liver, and kidneys.
Can You Get Collagen From Food?
Collagen is found in animal products that contain connective tissue. However, the collagen that you ingest from meat, fish, and eggs isn’t automatically available because your body can’t absorb collagen in its whole form. Instead, it breaks down the protein into its constituent amino acids, which it can then use to build new proteins.
The amino acids necessary for collagen production can come from any protein source, but plant-based proteins have generally been shown to be healthier. Some plant-based sources of protein include whole soy foods like tofu and tempeh, legumes including beans, peas, and lentils, nuts and seeds, whole grains, and even vegetables like broccoli.
The amino acids that are most important for collagen production are glycine, proline, hydroxyproline, and lysine. Some of the best plant-based sources of these amino acids are nuts, seeds, legumes, and mushrooms. (For more on protein, see our article here.)
But the amino acid building blocks aren’t the whole story when it comes to synthesizing collagen. Your body needs a bunch of other nutrients, too. Think of it like building a brick wall; you can’t do it without bricks, for sure, but you also need sand and cement for mortar. You need reinforcement ties or rebar for structural stability. And of course, without a mason to put it all together, you’ve just got a pile of bricks.
So what are the essential nutrients that facilitate collagen synthesis?
Nutrients for Collagen Production and Where to Find Them in Food
Below are some of the nutrients and foods that can most benefit your collagen health. Eating a wide variety of these foods can help support your body’s natural collagen production and maintenance.
Vitamin C
Vitamin C is a crucial ingredient your body needs to make collagen. It acts as a necessary “helper” (the scientific word is “co-factor”) for two enzymes that build and strengthen the collagen molecule: prolyl hydroxylase (which stabilizes the collagen molecule) and lysyl hydroxylase (which provides structural strength). And researchers have recently discovered that vitamin C acts directly on your DNA to regulate the amount of collagen in your cells.
Beyond building new collagen, vitamin C is a powerful antioxidant that protects the collagen you already have from damage caused by stress in the body.
You can find vitamin C in all fruits and vegetables, and the best sources include citrus fruits, peppers, strawberries, kiwis, and tomatoes.
(For more on vitamin C, see our article here.)
Zinc
Zinc is another cofactor in collagen synthesis. It can also break down and repair collagen, assist in wound healing, and help support your skin health and integrity. Good plant-based food sources of zinc include nuts, seeds, legumes, and whole grains.
(For more on zinc, see our article here.)
Sulfur
Sulfur is an additional cofactor in collagen synthesis and helps stabilize collagen. It’s found in a variety of animal products (especially eggs) and plant foods. Some good plant-based sources of sulfur come from the allium family of veggies, which includes onions, garlic, chives, and leeks. You’ll also find sulfur in cruciferous vegetables, leafy greens, nuts, seeds, legumes, and whole grains.
Copper
Copper is a key cofactor that enables the enzyme lysyl oxidase to support the body’s natural elastin and collagen functions. Good sources of copper in your diet include whole grains, beans, nuts, potatoes, tofu, leafy greens, cocoa, and dried fruit.
Note: Copper is one nutrient that is especially important to get from foods rather than supplements, because supplemental copper can easily overload the body. Excess copper may be as bad as (or even worse than) a deficiency.
Iron
Iron is required for the synthesis of collagen. Without adequate iron, your body struggles to make and maintain collagen stores. While many people get too much iron, getting enough is also critical. Some good sources of plant-based iron include legumes, tofu, nuts, seeds, and leafy greens.
(For more on iron, see our article here.)
Vitamin E
Vitamin E, an antioxidant, helps to protect collagen stores from oxidative damage. A few good sources of vitamin E include nuts, seeds, leafy greens, and tropical fruits like kiwi, mango, and avocados.
Polyphenols
Polyphenols are responsible for some of the extraordinary benefits that plant foods offer. In this context, polyphenols reduce oxidative damage and inflammation in the skin through their natural antioxidant and anti-inflammatory effects.
These plant compounds also inhibit collagen degradation, increase collagen synthesis, and help to keep inflammation at bay. Some good places to find polyphenols include colorful fruits and vegetables such as grapes, cabbage, berries, peppers, and garlic, as well as tea, coffee, and spices.
What about Collagen Supplements?
If, as we’ve seen, your body makes collagen from the amino acids in protein, then you may be asking: What exactly are the collagen supplements that are so heavily marketed today, and do they help?
How Are Collagen Supplements Made?
The collagen in supplements is most commonly sourced from cows, chickens, and pigs, as well as from marine life such as fish, octopus, and jellyfish. (It can also come from other animals, such as alligators, kangaroos, and sheep.) Most products marketed as “vegan collagen” are collagen boosters rather than collagen itself; however, animal-free collagen made via precision fermentation is now emerging (e.g., biotech-derived collagen polypeptides cleared for ingestible use).
Do Collagen Supplements Work?
Collagen supplements come in powder, capsule, or liquid form, as well as in topical creams. When digested in the stomach, collagen is broken down into amino acids, which are then distributed wherever the body most needs protein. The marketing for collagen products sometimes claims that they can improve skin elasticity, reduce visible wrinkles, and increase blood flow to the skin. More research is needed, but these claims aren’t entirely backed up with consistent evidence, so regulatory agencies have required them to be removed from certain products.
Overall, there’s been a lack of large-scale randomized controlled trials on the effect of collagen supplements on human collagen production and skin health. At this point, the evidence is mixed and often comes from industry-funded studies. When restricted to independent, high-quality trials, the evidence for skin benefits is modest at best. But there are some promising indications that supplemental collagen may help to relieve joint pain, prevent bone loss, promote muscle mass, and support heart health.
What’s the Best Way to Help Your Body Produce Collagen?
iStock.com/XSandra
Collagen-booster supplements might help, but at best, they will mimic the benefits of a whole food, plant-based diet by including nutrients that help boost your body’s own collagen production. Before reaching for one of these supplements, you may want to try to get these nutrients from your diet first. If you aren’t able to get all the nutrients you need from your diet (or if you have higher protein requirements due to age or athletic activity), you may want to consider adding a food-based collagen booster to your diet.
If you have questions about adding collagen or collagen boosters to your lifestyle, it’s usually best to consult with your healthcare practitioner for personalized guidance.
Recipes To Support Collagen Production
The recipes below can help support collagen production (and prevent its breakdown) with their vibrant colors (polyphenols), abundant vitamins and minerals, and plant-powered protein.
Harvest Grain Breakfast Bowl is a collagen-friendly way to start the day (bonus: You can also enjoy it for dinner)! The skin-loving (not so) secret to Savory Spinach and Squash Farro? All those plants! And Creamy Kale Pineapple Smoothie is a great example of a delicious, nutrient-powered blend that is good for your skin, bones, and joints!
1. Harvest Grain Breakfast Bowl
Start your day with a collagen-supporting breakfast. This Harvest Grain Breakfast Bowl is packed with a variety of collagen-friendly nutrients, including zinc and protein from pumpkin and millet, vitamins A and C from beets and broccoli, and sulfur from broccoli, onions, and millet. This bowl demonstrates that you can easily support collagen production by adding a variety of colorful plants to your plate.
2. Savory Spinach and Squash Farro
How can something so delicious be good for you? The answer is simple — plants! Savory Spinach and Squash Farro is bursting with antioxidant vitamins C, A, and E, iron, and protein (all nutrients that help to support collagen production and prevent collagen breakdown). The key is also in the colors — notice the green spinach, yellow squash, red bell pepper, and bright red tomatoes. These colors are phytonutrients in action, healing us from the inside out.
3. Creamy Kale Pineapple Smoothie
Smoothies can be a polyphenol smorgasbord, and the Creamy Kale Pineapple Smoothie is no exception. Power up the polyphenols further by adding other plant-based ingredients like matcha tea, goji berries, or strawberries. This smoothie also includes protein (essential for collagen production) in the plant-based yogurt and chia seeds.
The Bottom Line: A Healthy Plant-Based Diet Can Support Collagen Production
Collagen is a class of proteins that is necessary for good health. It’s found throughout the body and performs many critical functions. You can support your body’s production of it by eating a healthy, well-balanced diet full of whole plant foods like nuts, seeds, legumes, whole grains, fruits, and vegetables.
Most collagen supplements are made from animal products and break down into amino acids in the body (the same amino acids you can get from food, including plants). Despite big claims, there is no strong evidence to support the use of these products for skincare.
That said, collagen may have other benefits for joint, muscle, and heart health. Collagen boosters are dietary precursors to collagen, and they aren’t necessary for most people who already get enough of these nutrients in their diets, but they can provide a “boost,” which may be useful for some people.
However, we also recognize that some readers want additional support, whether due to age, athletic demands, injury recovery, or simply as nutritional insurance. If that is the case for you, our friends at COMPLEMENT have developed a plant-based solution worth considering.
Plant-Based Collagen from COMPLEMENT takes a dual approach. It provides VegColl™, a biomimetic compound made from plant-derived ingredients that structurally resembles human Type I and Type III collagen, plus the key cofactors your body relies on to synthesize and protect its own collagen — vitamin C for collagen assembly, vitamin E for tissue strength, bamboo silica for structural integrity, and hyaluronic acid for hydration.
This formula delivers both a collagen analog and the nutritional building blocks your cells actually use. It’s designed to support healthy joints, connective tissue, skin, hair, and nails, and is free from common allergens, artificial additives, and sweeteners. Every batch undergoes rigorous third-party testing to ensure purity and potency.
This isn’t a replacement for healthy eating — the nutrients from whole foods remain foundational. But for those seeking targeted support beyond diet alone, this offers a plant-based approach that aligns with the principles we’ve discussed throughout this article.
Click here to learn more and get an exclusive discount.
If you make a purchase through that link, COMPLEMENT will contribute a portion of the proceeds to support Food Revolution Network’s mission. (Thank you!)
Tell us in the comments:
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Are you concerned about collagen?
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What steps have you taken to avoid collagen breakdown?
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What are your favorite plant-based foods to support collagen synthesis?
Feature Image: iStock.com/MarianVejcik
