Dr. David Orman

Collagen is the body’s structural protein, forming the foundation of skin, joints, tendons, and connective tissue. As we age, collagen production naturally declines, leading to wrinkles, joint stiffness, and slower healing. The good news is that your body can be encouraged to produce more collagen through proper nutrition. Instead of relying solely on supplements, you can stimulate collagen synthesis by combining the right amino acids, vitamins, and minerals in your diet.

Protein-rich foods like wild-caught salmon, free-range eggs, and grass-fed meats provide essential amino acids such as glycine, proline, and lysine, which are the building blocks of collagen. Pairing these with vitamin C–rich foods like oranges, kiwi, bell peppers, and camu camu helps your body convert these amino acids into usable collagen fibers. Copper, found in sesame seeds and mushrooms, and zinc, abundant in pumpkin seeds and shellfish, also play vital roles in activating enzymes that stabilize and cross-link collagen molecules.

For a holistic approach, include natural gelatin sources like bone broth, which contains both collagen and the nutrients needed for its repair. Hydration, antioxidant intake, and reducing sugar consumption are equally important, as excess sugar binds to collagen and weakens its structure. Supporting your body’s natural collagen process through thoughtful nutrition creates a stronger, more youthful foundation from the inside out—enhancing not just appearance, but resilience and longevity.