Collagen-boosting foods to support hair, skin, nails
COLLAGEN is a vital protein that provides structure and elasticity to the skin, hair, nails, and joints. As women age — especially after age 25 — the body’s natural collagen production begins to decline, leading to visible signs like fine lines, sagging skin, brittle nails, and thinning hair.
“Including collagen-boosting foods in the diet helps to stimulate the body’s own production of collagen while also providing the nutrients needed to protect and maintain existing collagen,“ explained Food chemist Sophia Cooke-Hepburn. ”These foods are typically rich in vitamins C, A, zinc, sulphur, and amino acids, all of which are essential for collagen synthesis and skin renewal.“
She said in addition to supporting beauty from within, collagen-rich and collagen-boosting foods offer broader health benefits. They help maintain strong joints, improve gut lining integrity, and support muscle recovery, which is especially important for active women or those going through hormonal changes.
Here’s a list of collagen-boosting foods that she said support healthy skin, hair, and nails.
Bone broth
Why good: Rich in natural collagen, gelatin, and amino acids.
Tip: Home-made or high-quality store-bought versions are best.
Eggs
Why good: Especially the whites contain proline, an amino acid critical for collagen production.
Fish & shellfish
Why good: Fish skin and bones are high in collagen; omega-3s help reduce inflammation, keeping collagen intact.
Examples: Salmon (with skin), sardines, mackerel.
Leafy greens
Examples: Spinach, kale
Why good: Rich in antioxidants and chlorophyll, which may help with collagen production and protect existing collagen.
Berries
Examples: Blueberries, raspberries, blackberries.
Why good: High in antioxidants that protect against collagen breakdown.
Garlic
Why good: Contains sulphur, a trace mineral that helps prevent collagen breakdown and supports its formation.
Tomatoes
Why good: Rich in lycopene and vitamin C—both promote collagen production and protect skin from sun damage.
Avocados
Why good: High in vitamin E, healthy fats, and antioxidants that nourish skin and prevent collagen breakdown.
