The Collagen Craze

KAREN DETTORE
May 6
3 min read

Updated: Oct 11

What Really Boosts Your Body’s Collagen Naturally

Collagen is having its moment—and then some. From beauty influencers to Hollywood celebrities, it seems like everyone is adding collagen supplements to their daily routine. But before you jump on the bandwagon, it’s worth asking: Is collagen really the secret behind youthful skin and strong joints—or is there more to the story?

What Is Collagen and Why Does It Matter?

Collagen is the most abundant protein in the human body, making up about 30% of our total protein content. It’s the structural foundation for our skin, bones, tendons, ligaments, and even our digestive system.

Your body naturally produces collagen, but production slows with age—leading to visible and physical signs like wrinkles, sagging skin, stiff joints, thinning hair, and slower recovery from injuries.

The Science Behind Collagen

Collagen is composed of 19 different amino acids, with glycine, proline, and hydroxyproline being the most concentrated. There are three main types of collagen:

Type I: Found in skin, bones, and organs (the most abundant type).
Type II: Found primarily in cartilage and joints.
Type III: Works alongside Type I in skin, muscles, and blood vessels.

When collagen production decreases, the body’s ability to maintain these tissues declines. Thankfully, diet and supplementation can help restore balance.

Top Foods That Naturally Boost Collagen Production

1. Fish & Shellfish

Marine collagen (Type I) is highly bioavailable, meaning it’s absorbed quickly due to its low molecular weight. Fish like cod are rich in glycine and proline—plus beneficial nutrients like selenium and omega-3 fatty acids.

Tip: Choose wild-caught fish when possible, but be mindful of pollution levels in seafood sources.

2. Bone Broth

One of the best natural sources of Type I and Type III collagen, bone broth also contains calcium, magnesium, phosphorus, glucosamine, and chondroitin. Always opt for organic, additive-free versions for purity.

Note: Bone broth is not vegetarian- or vegan-friendly.

3. Chicken & Egg Whites

Chicken (especially the connective tissue) is rich in Type II collagen, which supports joint health. Egg whites, on the other hand, are high in proline, another key amino acid for collagen synthesis.

4. Citrus Fruits & Berries

Vitamin C is essential for collagen formation. Strawberries, oranges, and guava are all excellent sources. Fun fact: strawberries actually contain more Vitamin C than oranges!

Whenever possible, choose organic varieties—many of these fruits are on the “Dirty 13” pesticide list.

5. Garlic

Garlic is packed with sulfur, a trace mineral vital for collagen synthesis. It’s also a powerful antioxidant that helps protect collagen from free radical damage.

No wonder Italians look so good!

6. Leafy Greens

Greens like spinach, kale, and Swiss chard are loaded with antioxidants and chlorophyll, which supports collagen production and protects against oxidative stress.

Choosing a Collagen Supplement

When looking for a supplement, choose one that’s hydrolyzed collagen (also known as collagen peptides). This form is broken down for easier absorption.

While earlier studies suggested up to 20 grams per day, more recent recommendations range from 5–15 grams daily, depending on your diet and health goals.

If you’d like a curated list of verified, effective collagen supplements for all budgets, feel free to contact me at karen@nutrition4wellbeing.net.

Final Thoughts: Collagen Is Powerful, But Not Magic

Collagen supplements can absolutely support your body’s natural decline in production—but they’re not miracle workers. The best approach is a holistic one: