Collagen has always been important, but it has become quite the buzzword — and for good reason. A protein powerhouse, collagen is the structural foundation of your skin, bones, muscles, and connective tissues. As we age, collagen production naturally declines, leading to wrinkles, joint discomfort, and loss of skin elasticity. 

Before You Begin: Consider Your Bio-Individuality

The concept of "bio-individuality" is central to IIN’s core teachings and our holistic approach to wellness. (It’s also a topic heavily covered in the Health Coach Training Program and the Gut Health Course.)
To put it simply, bio-individuality refers to the idea that each person has unique nutritional and lifestyle needs based on factors like genetics, metabolism, lifestyle, environment, and even emotional well-being.  

Melissa Crispell, ND, CNS, CNHP, Formulator, and President of Pure Essentials (a natural supplement and wellness product brand focused on holistic health), gave us these important insights on bio-individuality and collagen: 

"Every body is different. We all have unique environmental/lifestyle factors and specific dietary or genetic considerations. Our own natural collagen can be depleted as we age, by eating too many processed foods (refined carbs and sugar), excessive UV exposure, and more."

In short, this principle emphasizes that there is no one-size-fits-all diet or health plan — what works for one person might not work for another. This is particularly important when considering collagen-boosting strategies because the factors that influence collagen production can vary greatly from person to person.  

Read this helpful guide to learn more about bio-individuality, and how you can find the food that works for you!  

9 Foods That Naturally Support Collagen Production

While the skincare industry offers a variety of collagen supplements, you can naturally boost your collagen levels by simply eating the right foods. Remember, the key to healthy collagen levels isn’t just what you put on your skin, but also how you nourish your body from the inside.

Here’s a look at some top collagen-boosting foods that can help you glow from the inside out. 

1. Salmon

Rich in omega-3 fatty acids, salmon not only supports heart health, but also aids in collagen production by reducing inflammation in the body. Omega-3s help moisturize the skin and protect against the breakdown of collagen, keeping your skin youthful and vibrant. 

2. Citrus Fruits

Oranges, lemons, limes, and grapefruits are packed with vitamin C, a crucial nutrient in collagen synthesis. Vitamin C helps transform amino acids into collagen, acting as a co-factor in collagen production. Plus, it has antioxidant properties that shield your skin from damage caused by free radicals. 

3. Garlic

Garlic contains sulfur, which plays a role in collagen production and prevents the breakdown of collagen fibers. Sulfur also detoxifies the body, enhancing the health of your skin and joints. 

4. Kidney Beans

A great plant-based protein, kidney beans are loaded with amino acids, the building blocks of collagen. They're also rich in zinc and copper, two essential minerals that aid in collagen production and help protect your skin from oxidative damage. 

5. Bone Broth

A long-standing favorite amongst collagen-boosting foods, bone broth is a direct source of collagen itself. Made from simmering animal bones and connective tissues, bone broth delivers gelatin — a form of collagen — which can help support skin elasticity and joint health. 

6. Berries

Strawberries, blueberries, and raspberries are bursting with antioxidants, particularly vitamin C. These antioxidants protect collagen in your skin from oxidative stress while supporting new collagen formation.   

7. Egg Whites

Egg whites are high in proline, an amino acid that’s a major component of collagen. This makes them one of the best foods to help regenerate and maintain collagen, particularly in your skin and connective tissues. 

8. Dark Chocolate

Surprisingly, dark chocolate (with at least 85% cacao) can contribute to better skin health. Rich in antioxidants, dark chocolate improves circulation, hydration, and skin texture, all of which are linked to healthier collagen levels. Just remember, moderation is key! 

9. Pumpkin Seeds

Pumpkin seeds contain zinc, which helps activate proteins essential for collagen synthesis. Zinc also acts as an antioxidant, protecting against UV damage that can break down collagen. 

Enhance Your Integrative Nutrition Knowledge With IIN's Health Coach Training Program 

If you’re passionate about nutrition and holistic health and want to deepen your understanding of how food impacts your body, we have the perfect course for you. The Health Coach Training Program offers a wealth of knowledge on this topic and so much more. Whether it’s learning about collagen-boosting foods or mastering holistic health approaches, IIN offers an in-depth educational experience that will prepare you for a fulfilling career in health and wellness. It will also help you live a healthier, more fulfilling life!

Want to explore the course for yourself before enrolling? Try our Sample Class today and experience what it’s like to be a student! 

Collagen Beyond Food with Supplements

While many foods offer natural ways to produce collagen, as Melissa Crispell reminds us, it's important to remember some hard truths about nutrition in food:

"Getting our solutions from food is always a good idea! The challenge is knowing how much of any nutrient we’re truly getting from our food.  Soil depletion due to over-farming, chemical/pesticide use on soil, and air & water pollution has seriously undermined our ability to get all the nutrients we need from our forks. Using dietary supplements will help fill in the gap – being mindful to use supplements that are avoiding harmful (or not helpful ingredients)."

Supplements are a great way to ensure your nutritional and collagen needs are being met if you're looking for more than just what's at the local grocery.