Eating these foods can prevent ageing
There’s a dizzying array of collagen supplements on the market, all claiming to help plump your skin and make you look younger, but these supplements can cause stomach upsets in some people, so you might be looking for alternatives.
Experts suggest that making simple lifestyle changes, such as incorporating collagen-rich foods and those that promote collagen production, may benefit your skin and overall health. If you’re eating a healthy diet and feeding your body all the nutrients it needs to make collagen, you probably don’t need a supplement.
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Why is collagen so important for my skin health?
Dr Sheila Li, multi-award-winning aesthetic surgeon and founder of Mediject, says collagen is absolutely essential for the health and structure of your skin.
‘It’s the protein that keeps your skin strong, elastic, and youthful. From early adulthood, collagen production declines by 1-1.5% per year, which can lead to sagging, wrinkles, and a loss of skin texture. I often tell my patients that collagen is like the framework of a building, as it holds everything together. When it starts to decline, you notice changes in your skin. By stimulating collagen, you’re essentially giving your skin the support it needs to stay firm, plump, and rejuvenated.’
When does collagen start to decline?
Dr Barbara Kubicka, aesthetics expert and founder of ClinicBe, says that from around our mid-twenties, natural collagen production begins to decline. ‘This is why fine lines, sagging skin and a general loss of plumpness gradually appear over time.
‘Many people turn to collagen supplements in an effort to slow this process, but I know that not everyone can or wants to take them. The good news is that diet can play a powerful role in supporting collagen from within. By choosing the right foods, you can create the conditions for your skin to thrive naturally.’
At what age should we start focusing on collagen stimulation?
Dr Li says, ‘While you may not need advanced treatments in your 20s and 30s, this is the time to lay the foundation. Simple habits, such as wearing sunscreen, staying hydrated, and using products that promote collagen, can make a significant difference. The earlier you start, the better the results when it comes to maintaining a youthful and glowing complexion.’
What are the top ways to stimulate collagen production naturally?
‘There are several effective ways to boost collagen naturally, and I always encourage my patients to take a holistic approach,’ says Dr Li.
‘First and foremost, protecting your skin from UV damage is crucial. UV rays break down collagen at a cellular level, so daily sunscreen is a must, even on cloudy days. For a more at-home approach, you can focus on eating a diet rich in vitamin C, as it plays a vital role in collagen synthesis. Hydration is also vital, because when your skin is well-hydrated, it functions more efficiently, including collagen production. Lastly, I always tell my patients to avoid smoking and excessive alcohol, as both can harm collagen and accelerate skin aging.’
Why diet may be more important than supplements when it comes to collagen production
The key difference between collagen in supplements and food comes down to bioavailability — your body’s ability to use a nutrient.
‘Foods like bone broth contain a bioavailable form of collagen your body can use right away, making it arguably superior to supplements,’ said nutritionist and gut health specialist Evie Whitehead.
However, it’s important to note that research is limited in supporting the claim that collagen in food sources is more bioavailable.
Since over-the-counter (OTC) supplements are not regulated, it’s probably safer to stick with a dietary approach to boosting collagen. Eating collagen-rich foods or foods that boost collagen production may also help create the building blocks (amino acids) you need for your skin goals.
The best foods for boosting collagen
Kerry Beeson, a nutritional therapist at Prep Kitchen, provides us with the lowdown on collagen-boosting foods and explains how they work.
Citrus fruits and berries: ‘Citrus fruits like oranges, lemons and grapefruits, along with strawberries, blueberries and raspberries, are excellent for collagen support. They don’t contain collagen themselves, but they are packed with vitamin C, which is absolutely essential for collagen synthesis. Vitamin C stabilises collagen’s structure, and without it, collagen production slows and weakens. These fruits also contain antioxidants that reduce oxidative stress, which otherwise accelerates collagen breakdown in skin and connective tissues.’
Leafy greens: ‘Dark leafy greens like spinach, kale and chard are packed with chlorophyll, the green pigment shown to stimulate the production of procollagen, the precursor to collagen. They also supply vitamin C, magnesium and antioxidants such as lutein and beta-carotene, which protect skin cells from free radical damage that can degrade collagen.’
Protein-rich foods: ‘Eating a diet rich in protein - such as lean meats, fish, eggs, nuts, seeds, and tofu - is a key factor in maintaining healthy, glowing skin. Collagen is the most abundant protein in the body and is vital for skin, hair, nails, joints, and bones. It helps to repair and replace damaged tissue and supports the growth of new cells. A steady intake of dietary protein provides the amino acids needed for the body to continue building collagen effectively. Fish and chicken are particularly good sources for collagen.’
Like other animals, fish have bones and ligaments made of collagen. Some people have claimed that marine collagen is one of the most easily absorbed. According to a 2023 review of studies, this form of collagen may be more bioavailable and particularly helpful for skin health and elasticity.
But while your lunchtime tuna sandwich can add to your collagen intake, be aware that the ‘meat’ of fish contains less collagen than other parts like the bones, which is why sardines and other bone-containing fish may be more effective for collagen production.
And while we’ve been led to believe that the yolk may be the most nutritious part of an egg, the whites are also important for collagen production. Beeson says, ‘Although eggs don’t contain connective tissues like many other animal products, egg whites do have relatively high amounts of proline. This is one of the amino acids necessary for collagen production.’
Beans and pulses: ‘Beans are a high protein food that often contain lysine, one of the amino acids necessary for collagen synthesis. Plus, many beans are rich in copper, another nutrient necessary for collagen production.’
Dark chocolate: ‘The flavonoids found in cocoa have been associated with the slowing down of collagen-damaging photo-ageing, with some studies showing increased skin elasticity from the intake of cocoa flavonoids.’
Cashews: ‘The next time you reach for a handful of nuts to snack on, make it cashews. These filling nuts contain zinc and copper, both of which boost the body’s ability to create collagen.’
Bone Broth: Bone broth is made by simmering animal bones in water, a process believed to extract collagen.
‘Bone broth is often cited as containing nutrients which help to boost collagen, but it will depend on the ingredients and how it’s prepared. When slow cooked, the collagen in animal bones and connective tissue breaks down into gelatine, providing amino acids like glycine, proline and glutamine. These are essential for rebuilding collagen in the body, supporting skin elasticity, joint strength and gut health.’
Nutritionist and gut health specialist Evie Whitehead says, ‘Gut health also plays a role. A healthy digestive system ensures optimal absorption of these nutrients, while collagen itself can support gut barrier integrity. Including fibre-rich vegetables, fermented foods, and adequate hydration encourages microbiome balance and nutrient utilisation, further supporting collagen production pathways.’
Foods to avoid when you’re trying to boost collagen
If you don’t like the foods listed, remember that there’s no single source. A diet full of protein-rich foods, whether from plant or animal sources, can help supply these critical amino acids.
It’s also a good idea to avoid consuming too much sugar and refined carbohydrates, like white bread and pastries.
Public health nutritionist Jemma Joel says, ‘When it comes to sugar and refined carbohydrates, high intakes of these can damage collagen through a process called glycation. Essentially this where sugar binds to collagen and makes it stiff and less flexible. Over time, this can reduce skin elasticity and speed up visible signs of ageing. I’d recommend including these foods in moderation while focusing on whole, nutrient-rich meals for the most part, as this can be a much better way to protect our collagen levels.’
Can I boost collagen production without invasive treatments?
Dr Li says there are many ways to support collagen production that don’t require invasive treatments. ‘I always encourage my patients to take care of their skin with a multi-faceted approach. For starters, using topical retinoids can help accelerate skin cell turnover, which stimulates collagen. I’ve seen remarkable results in patients who consistently use retinoids in their skincare routine. Even something as simple as regular facial massage can increase blood flow to the skin, which in turn supports collagen production. All these methods, when combined with a healthy lifestyle, can make a significant difference.’
‘As for skin cream with synthetic collagen, it may work. It will add a film-like layer to your skin, reducing water loss and acting as a barrier against environmental elements. However, using skin cream is probably not as effective as maintaining a healthy diet and protecting your skin from excessive sun exposure and sunburns, especially early in life’, Dr Li states.
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