Have you noticed slower recovery, skin changes, joint issues, or brittle hair and nails? As we age, natural collagen production declines. These changes in our body’s ability to build, break down, and utilize nutrients create an environment where we must provide variety in our food sources. Collagen is the most abundant protein in the human body, and with mindful dietary choices, we can naturally support collagen levels and promote overall health from the inside out.
Some foods are direct sources of collagen, while others help the body build and protect its own collagen stores.
Top food sources of collagen:
- Bone broth, rich in collagens I, II, and III.
- Proteins served with the skin! Roasted chicken and broiled or baked fish with the skin provide type I collagen.
- Egg whites provide key amino sources, glycine and proline, which are required in collagen synthesis.
Collagen is naturally found from animal sources; however, vegans can support the body’s ability to create collagen in a more robust fashion.
Plant-based boosts for collagen:
- Vitamin C is essential for collagen synthesis and may also protect current levels from breaking down. Look for higher sources from citrus and berries.
- Chlorophyll is a precursor needed for collagen development and can be found in dark leafy greens.
- Omega-3 fatty acids are a must! Include them from sources like pumpkin seeds, flaxseeds, chia seeds, or almonds.
- Protein, zinc, and copper levels provide the foundational nutrients to build collagen cells. Add black beans, lentils, and chickpeas in your diet.
Consistency is always the key to achieve better health. At times, we need more convenience and quick options and there are many supplements on the market to support this. With five different types of collagens, it is important to review ingredients and choose a supplement to support your health goals. Let’s schedule a consultation and review your current health habits and needs!
Schedule a session with Houstonian Club Registered Dietitian Elayna Nunley at
enunley@houstonian.com for full diet analysis, micronutrient testing, and goal setting for your body composition.