Collagen: Do You Really Need Supplements or Can Diet Provide Enough?
Collagen is the most abundant protein in our bodies, playing a crucial role in maintaining the health of skin, joints, bones, and connective tissues. As we age, collagen production naturally declines, leading to wrinkles, joint stiffness, and reduced skin elasticity. Many people turn to collagen supplements, but is that really necessary? Can we get all the collagen we need from a well-balanced, low-carb diet?
Do We Need Collagen Supplements?
The supplement industry heavily promotes collagen powders and pills, claiming they improve skin, joint, and gut health. While some studies suggest benefits, many are small, industry-funded, or inconclusive. Additionally, dietary supplements in the U.S. are not well-regulated, which raises concerns about purity, potential contamination, and whether the product actually contains what it claims.
Many collagen supplements are derived from animal sources like cows, pigs, or fish and are broken down into collagen peptides or hydrolyzed collagen to improve absorption. However, they often lack transparency regarding third-party testing, leaving consumers uncertain about quality.
Instead of relying on supplements, you can support natural collagen production by consuming the right foods that provide the building blocks needed for collagen synthesis.
How the Body Produces Collagen on a Low-Carb Diet
Your body doesn’t absorb collagen in its whole form—it breaks it down into amino acids (mainly glycine, proline, and hydroxyproline) before rebuilding it into collagen. To produce collagen efficiently, your body also needs vitamin C, zinc, and copper.
Essential Nutrients for Collagen Production & Where to Get Them in a Low-Carb Diet
1. Glycine (Key Amino Acid for Collagen Production)
Glycine is a non-essential amino acid that plays a major role in forming collagen and maintaining skin and joint health.
Best Low-Carb Sources of Glycine:
Bone Broth – A powerhouse of glycine, especially when made from chicken, beef, or fish bones.
Chicken Skin & Pork Rinds – High in glycine and other collagen-boosting compounds.
Beef, Poultry, & Organ Meats – Red meat, chicken thighs, and liver are excellent sources.
Fish & Seafood – Fish skin and gelatinous parts like the eyes and head contain glycine.
Eggs (Egg Whites Especially) – A good source of glycine and other essential amino acids.
Gelatin & Collagen-Rich Cuts – Oxtail, short ribs, and meats cooked with the skin on.
2. Proline (Another Key Amino Acid for Collagen Synthesis)
Proline strengthens collagen and supports skin, cartilage, and joint health.
Best Low-Carb Sources of Proline:
Bone Broth – Again, homemade broth provides an excellent dose.
Beef, Pork, Chicken, & Lamb – Especially in cuts that contain connective tissue.
Egg Whites – An easy, accessible source.
Fish (Especially Wild-Caught, Skin-On) – Contains natural proline.
Dairy (Cheese, Butter, & Whole Milk) – Provides some proline.
Low-Carb Vegetables (Cabbage, Asparagus, Mushrooms) – While not major protein sources, they still contribute to proline intake.
3. Vitamin C (Critical for Collagen Formation)
Without vitamin C, your body can’t turn amino acids into collagen efficiently. While many vitamin C-rich foods are high in sugar, low-carb options include:
Leafy Greens (Spinach, Kale, Swiss Chard)
Bell Peppers (Especially Red & Yellow)
Broccoli & Brussels Sprouts
Berries (Strawberries, Blackberries, Raspberries)
4. Zinc & Copper (Co-Factors for Collagen Production)
These minerals help activate enzymes that stabilize collagen and promote healthy skin and joints.
Best Low-Carb Sources:
Zinc – Found in beef, lamb, shellfish (oysters, crab, shrimp), pumpkin seeds, and eggs.
Copper – Found in liver, shellfish, nuts (almonds, cashews), and dark chocolate (85%+ cacao).
Is It Better to Get Collagen from a Good Diet?
Many experts agree that a balanced diet is the best way to support collagen production rather than relying on supplements. The body can naturally synthesize collagen if it has the right amino acids, vitamins, and minerals.
Why Whole Foods Are Superior to Supplements:
✔ More Nutrients – Whole foods provide not just collagen-boosting amino acids, but also supporting vitamins and minerals needed for absorption.
✔ Better Absorption – The body naturally processes nutrients from food better than from processed supplements.
✔ No Risk of Contamination – Unlike supplements, whole foods don’t have hidden fillers, additives, or contaminants.
✔ Satiating & Nutrient-Dense – A well-rounded low-carb diet keeps you full and supports overall health.
Making Bone Broth at Home: A Natural Collagen Boost
One of the easiest and most effective ways to increase collagen naturally is by making bone broth. It’s packed with glycine, proline, and gelatin, all of which help strengthen the skin, joints, and gut lining.
Simple Bone Broth Recipe:
Ingredients:
2-3 lbs beef, chicken, or fish bones (preferably grass-fed or organic)
10 cups water
2 tbsp apple cider vinegar (helps extract collagen from bones)
Optional: Onions, garlic, celery, herbs for flavor
Instructions:
Place bones in a pot or slow cooker.
Add water and apple cider vinegar. Let sit for 30 minutes to help break down the collagen.
Bring to a boil, then lower to a simmer.
Simmer for 12-24 hours (chicken bones take less time than beef).
Strain and store in the fridge for up to a week (or freeze for longer storage).
Drink 1 cup daily, or use it in soups and stews for an easy collagen boost!
Collagen supplements are heavily marketed, but whole foods provide all the necessary nutrients for collagen production naturally. A low-carb diet rich in bone broth, meat, fish, eggs, and low-carb vegetables offers the best foundation for maintaining healthy collagen levels without the risks of unregulated supplements.
If you want to support your skin, joints, and overall health, skip the powders and focus on nutrient-dense foods. Making bone broth at home is an easy, cost-effective way to get collagen naturally and regularly.
By prioritizing whole, collagen-boosting foods, you can support your body’s natural ability to regenerate and maintain strong, healthy tissues—without relying on questionable supplements.
This content is never meant to serve as medical advice.
In crafting this blog post, I aimed to encapsulate the essence of research findings while presenting the information in a reader-friendly format that promotes critical thinking and informed decision-making.
