How to Build Collagen Naturally: Part One of a Three-Part Collagen Series

If there’s one wellness topic having a moment right now, it’s collagen.

Walk into any natural foods store and you’ll see tubs, powders, gummies, and drinks promising smoother skin, pain-free joints, a healed gut, stronger hair, and even balanced hormones.

It sounds magical.

But are these claims actually supported by research? And before spending money on supplements, is there anything we can do with food to support collagen naturally?

The short answer: yes.

In this three-part series, we’re diving into all things collagen:

• Part One (this article): How to naturally prevent collagen breakdown and support collagen synthesis

• Part Two: What the research really says about collagen supplements

• Part Three: A plant-based meal plan to support collagen production from the inside out

Let’s start with the basics.

What is collagen?

Collagen is the most abundant protein in your body.

It supports your:

• Skin elasticity

• Joints and cartilage

• Tendons and ligaments

• Bones and muscles

• Blood vessels

• Gut lining

Think of collagen as the structural scaffolding that keeps everything intact.

Fun fact: The word collagen comes from the Greek word kólla, meaning “glue.” And that’s exactly what it does — it holds you together.

Types of Collagen: Not All Are the Same

Scientists have identified 28 different types of collagen. All help tissues withstand stretching and structural stress, but four types dominate in the human body:

Type I

• Makes up about 90% of your body’s collagen

• Found in skin, bones, tendons, ligaments, teeth

• Provides structure and strength

• Loss of Type I collagen in skin contributes to wrinkles and reduced elasticity

Type II

• Found primarily in cartilage

• Cushions joints

• More loosely packed fibers for flexibility

Type III

• Supports muscles, organs, and arteries

• Often found alongside Type I

Type IV

• Found in layers of the skin

• Plays a role in filtration (like in the kidneys)

How Your Body Makes Collagen

Here’s where it gets interesting.

Your body doesn’t need collagen supplements to make collagen. It needs the right building blocks.

Collagen production requires:

• Protein

• Vitamin C

• Copper

• Zinc

• Vitamin A

• Vitamin E

The primary amino acids that form collagen’s structure are:

• Glycine

• Proline

• Lysine (supporting role)

Collagen begins as something called procollagen, formed when glycine and proline combine. This process requires vitamin C. Without vitamin C, collagen formation cannot occur properly. (Scurvy, anyone?)

And here’s a powerful detail many supplement ads don’t mention:

Animal products contain collagen amino acids — but they contain little to no vitamin C. Many plant foods contain both collagen-supporting amino acids and lots of vitamin C.

That matters.

Because collagen formation isn’t just about ingesting collagen — it’s about supporting your body’s ability to build it.

Why Collagen Declines With Age

Starting in our mid-20s, collagen production naturally begins to decrease.

That can show up as:

• Achy joints

• Reduced skin elasticity

• Slower wound healing

• Changes in digestion

• Loss of muscle tone

Hormonal shifts, sun exposure, smoking, excess alcohol, chronic stress, and high sugar intake can all accelerate collagen breakdown.

But, while aging is inevitable, excessive collagen loss is not.

There are evidence-based ways to:

• Reduce collagen breakdown

• Protect existing collagen

• Support new collagen synthesis

And most of them start on your plate.

In the next section, we’ll explore exactly how to prevent collagen breakdown and naturally support your body’s collagen-building capacity.

How to Prevent Collagen Breakdown

There are two contributors to collagen loss you can’t control: Age and genetics.

Own it. Accept it. Embrace it.

We’re all aging. And while we can’t rewrite our DNA, we can influence how our genes are expressed and how quickly collagen breaks down.

This is where lifestyle matters.

A dietary pattern high in added sugar, saturated fat, fried foods, and ultra-processed products (which makes up more than 50% of the Standard American Diet) promotes oxidative stress and chronic inflammation. Over time, this environment accelerates collagen degradation and may activate genetic pathways associated with aging and disease.

Other lifestyle habits matter, too. Smoking, chronic stress, and excessive sun exposure can all damage collagen.

The good news is that these are areas where you have influence.

Below are four evidence-based ways to minimize collagen breakdown.

1. Avoid Excessive Sun Exposure

Let’s be clear: some sunshine is good for you.

Sunlight supports vitamin D production (a nutrient many adults are deficient in) and boosts serotonin — your “feel good” neurotransmitter.

About 15–30 minutes of daily sunlight, depending on skin tone and geography, can be beneficial.

But prolonged or intense UV exposure is one of the primary external drivers of collagen breakdown — a process known as photoaging.

UV radiation can:

• Alter the DNA of fibroblasts (the cells that make collagen)

• Increase the production of matrix metalloproteinases (enzymes that degrade collagen)

• Generate free radicals that damage collagen fibers through oxidative stress

Later in this article, we’ll talk about how antioxidant-rich plant foods help neutralize these free radicals and protect collagen from within.

2. Stop Smoking

Smoking is one of the most significant modifiable causes of collagen loss. It:

• Reduces blood flow and oxygen delivery to tissues

• Impairs nutrient transport

• Increases oxidative stress

• Accelerates visible skin aging

Without adequate oxygen and nutrient delivery, your body cannot efficiently synthesize new collagen. Meanwhile, free radicals generated from smoke further break down existing collagen fibers.

If there were a top “collagen-protection strategy,” this would be it.

3. Reduce Chronic Stress

Stress isn’t just emotional — it’s biochemical.

Chronic stress elevates cortisol, a hormone that, when persistently high, has been shown to reduce collagen production and increase tissue breakdown.

Stress also promotes inflammation, and inflammation accelerates collagen degradation.

This is where lifestyle rituals matter.

Meditation, breathwork, time in nature, yoga, adequate sleep — these are not “luxuries.” They are biological regulators.

(I’m a big fan of all three—meditation, breathwork and spending time in nature—as stress-relieving practices to incorporate throughout the day. Sometimes, just a minute or two does the trick!)

4. Minimize Sugar and Ultra-Processed Foods

If you want to talk about collagen enemies, sugar deserves its own spotlight.

Excess sugar contributes to a process called glycation, where sugar molecules bind to collagen and elastin fibers, forming compounds called advanced glycation end products (AGEs).

The result?

• Stiff, brittle collagen fibers

• Reduced elasticity

• Accelerated skin aging

Ultra-processed foods, fried foods, excessive alcohol, and heavily refined carbohydrates also promote inflammation and oxidative stress.

Inflammation generates free radicals. Free radicals damage collagen.

Now here’s the empowering part: Plant foods are rich in antioxidants that neutralize free radicals — almost like Pac-Man clearing the board.

Which brings us to the next important piece…

How to Build Collagen Naturally

If you want to assist your body in building collagen, the best way to do that is to eat a diet rich in a variety of plant-based foods (with a special nod to leafy greens).

Your body produces collagen through adequate dietary consumption of protein combined with other nutrients including vitamin C, copper, zinc, iron, vitamin E and vitamin A, to name a few.

Below is a list of nutrients, as well as a few other non-essential compounds, that support collagen production and where you can find them.

Vitamin C

Vitamin C does two things to support collagen:

• protects the skin, preventing collagen from breaking down

• plays a role in creating new collagen
  

By incorporating foods high in vitamin C, you can protect the collagen you already have while boosting your body's natural production.

Good plant-based sources of vitamin C include bell peppers, broccoli, Brussel sprouts, kale, citrus, strawberries, pineapple, papaya, kiwi, berries, parsley, cilantro, and thyme.

Copper

Copper also plays a large role in collagen production. It activates an enzyme called lysyl oxidase that's required for collagen synthesis.

Good plant-based sources of copper include nuts, seeds, tofu, tempeh, mushrooms, leafy greens and dark chocolate.

Iron

Iron is essential in oxygen transport and participates in many enzymatic systems in the body, with important roles in collagen synthesis. Of note, iron in meat and iron in plants function differently in the body. Excessive iron intake from meat has been linked to heart disease and some forms of cancer. Although the iron found in plants is less readily absorbed, your body only takes in what it requires, with the remainder being excreted.

Good plant-based sources of iron include lentils, chickpeas, beans, tofu, cashew nuts, chia seeds, ground linseed, hemp seeds, pumpkin seeds, kale, dried apricots, figs, raisins, and quinoa.

Tip: Enjoy high-iron plant foods with food high in vitamin C to support iron absorption.

Zinc

Zinc is a cofactor (plays an essential supporting role) in the synthesis of collagen. This essential trace mineral is needed for cellular repair and helps protect collagen in the body from damage. Zinc deficiency has been shown to disrupt collagen synthesis.

Good plant-based sources of zinc include lentils, beans, peas, nuts, pumpkin seeds, flax meal, chia seeds, hemp seeds, tofu, tempeh, wild rice, quinoa, mushrooms, avocado, and asparagus.

Vitamin A

In plant-based foods, vitamin A is in the form of carotenoids, a group of phytonutrients or specific plant nutrients. There are over 600 carotenoids, some of which are converted to vitamin A in the body. Carotene is one example of a carotenoid that is converted to vitamin A. Carotene can protect the skin from ultraviolet radiation from the inside out as well as stimulate collagen synthesis. Carotene, similar to vitamin C, acts like an antioxidant, scavenging free radicals and preventing them from doing damage. Like vitamin C, it also stimulates collagen synthesis.

Good plant-based sources of carotenoids include sweet potato, carrots, corn, dark leafy greens, avocado, pumpkin, tomatoes, mango, cantaloupe, apricots, and watermelon.

Vitamin E

Vitamin E intake protects against collagen cross-linking, a process that plays a role in skin aging. It also helps manage the skin barrier, protecting the body from irritants and allergens, as well as maintaining skin hydration.

Good plant-based sources of vitamin E include sunflower seeds, pumpkin seeds, peanut butter, hazelnuts, almonds, tomatoes, spinach, kale, collard greens, avocado, red sweet pepper, mango, turnip greens, and kiwi.

Amino acids

As mentioned above, three specific amino acids are needed for sustaining and creating collagen: glycine, proline, and lysine.

Plant-based foods that are good sources of these amino acids include tempeh, tofu, edamame, beans, lentils, peas, pumpkin seeds, sunflower seeds, sesame seeds, hemp seeds, chia seeds, nuts, watercress, spirulina, spinach, turnip greens, mushrooms, and asparagus.

Catechins

Catechins are a type of phytonutrient from the polyphenol family that's been show to protect the skin from ultraviolet light. Catechins also function to prevent improper cross-linking of collagen to elastin—the other primary protein on our skin—as we age.

Good sources of catechins, which are only found in plants, include green tea, dark chocolate, broad beans, black grapes, apricots, and berries.

Chlorophyll

Chlorophyll is the pigment responsible for creating the beautiful green color in leafy greens and algae. Early research indicates that chlorophyll may help stimulate collagen production. One study reported that chlorophyll improves facial wrinkles and elasticity in female volunteers over the age of 45 who received two different doses of chlorophyll extract supplement for 90 days compared to baseline. Researches speculate that chlorophyll's antioxidant properties play a role in preventing wrinkles and skin damage.

Chlorophyll-rich veggies include dark leafy greens like kale, collards, spinach, and turnip greens, broccoli, Brussel sprouts, asparagus, spirulina, sprouts, and microgreens.

Bonus Compound: Hyaluronic Acid

You’ve probably seen hyaluronic acid in skincare serums — but your body makes it naturally, too.

Hyaluronic acid is a clear, gel-like substance found throughout your body, especially in your:

• Skin

• Connective tissue

• Joints

• Eyes

Its primary role? Water retention.

Think of it as your body’s internal hydration system. Hyaluronic acid binds to water molecules and helps keep tissues plump, cushioned, and well-lubricated.

This is why it’s associated with:

• Skin hydration and firmness

• Joint lubrication

• Reduced appearance of fine lines

• Improved comfort in dry tissues

While hyaluronic acid does not directly stimulate collagen production, it plays an important supportive role:

It helps retain and protect existing collagen by maintaining proper hydration within the skin and connective tissues.

Here’s the catch:

If collagen levels are low, there’s less structural framework for hyaluronic acid to hydrate. In other words, hydration works best when the scaffolding is strong.

And like collagen, natural hyaluronic acid levels decline with age.

Can You Support Hyaluronic Acid Naturally?

Certain plant foods contain hyaluronic acid or compounds that support its production, including:

• Tofu

• Tempeh

• Edamame

• Leafy greens

• Citrus fruits

• Sweet potatoes

• Jicama

Many of these foods are also rich in antioxidants and vitamin C — further supporting collagen health and protecting connective tissues from oxidative stress.

Collagen Take Away

Phew, that was a lot! Let’s summarize it...

Protecting your collagen really comes down to two core principles:

1. Reduce inflammation and oxidative stress.

2. Provide your body with the nutrients required to build collagen.

That’s it.

A plant-forward eating pattern supports both.

Colorful vegetables, fruits, legumes, whole grains, nuts, and seeds provide:

• Vitamin C (essential for collagen formation)

• Vitamin E and carotenoids (antioxidant protection)

• Copper, zinc, and iron (collagen-supporting minerals)

• High-quality plant protein

• Thousands of phytonutrients that neutralize free radicals

Those phytonutrients act like internal bodyguards — scavenging free radicals before they can damage collagen fibers.

And yes, plants contain ample protein. Including a variety of protein-rich plant foods daily — tofu, tempeh, edamame, beans, lentils, peas, nuts, seeds, quinoa, millet, and amaranth — provides the amino acids your body uses to synthesize collagen.

Here’s an important distinction:

Animal products can supply collagen amino acids; however, they lack the abundant vitamin C and protective phytonutrients that plants provide. Plant foods provide both the building blocks and a wealth of protective compounds that help those building blocks function effectively.

If animal products remain part of your diet, pairing them with antioxidant-rich plant foods can help counter oxidative stress. But shifting toward a more plant-forward plate creates a more favorable internal environment for collagen preservation and synthesis.

And when your internal environment supports collagen, it shows — in your skin, joints, and overall resilience.

Up next...Do Collagen Supplements Work? Part Two of a Three-Part Collagen Series

and Collagen-Supporting Plant-Based Menu: Part Three of a Three-Part Collagen Series