Medical Author: Charles Patrick Davis, MD, PhD Medical Editor: Melissa Conrad Stöppler, MD
Medically Reviewed on 3/24/2022

Facts you should know about the collagen diet

Collagen is a general term for structural proteins in the skin and connective tissue.

A collagen diet is an eating plan to consume foods high in collagen that some reports claim to improve skin and beauty. Experts generally agree that more research is needed before these claims can be proven.

Decreases in collagen with aging may lead to skin and hair problems.
A collagen diet is relatively safe if carefully monitored.

Collagen supplements are relatively safe as long as 20 grams per day is a maximum dose. However, some supplements have determined not to be safe due to virus contamination or toxic content.

What is collagen? What is the collagen diet?

Collagen is general term for the main structural proteins found in the skin and connective tissues in humans and animals and makes up about 30% of the protein in the human body. Plants also contain collagen. Collagen is comprised of 19 amino acids (for example, glycine, proline, hydroxyproline, lysine and arginine). There at least 29 types of collagen. Humans have mainly Types I-III. Type I exists mainly in skin, tendon, vasculature, organs, and bone. Type II is in cartilage, and Type III is in reticular fibers (thin branching fibers in connective tissue).

The collagen diet is an eating plan to avoid too much sugar and refined carbohydrates and consume foods high in collagen that some sources report maintains youthfulness, energy, and beauty. Other forms of the diet may include consuming collagen supplements (for example, Dr. Axe diet supplements) and collagen injections.

What are food sources of collagen?

Food sources of collagen include the following:

  • Fish
  • Chicken
  • Egg whites
  • Citrus fruits
  • Berries
  • Red and yellow vegetables
  • Garlic
  • White tea
  • Leafy greens
  • Cashews
  • Tomatoes
  • Bell peppers
  • Beans
  • Avocados
  • Soy
  • Herbs high in collagen (Chinese knotweed, horsetail, gynostemma)
  • Herbs that help to produce collagen (gotukola, bala, ashwagandha)

The above foods are considered to be foods to improve skin elasticity, anti-aging, and help joint pain by individuals who recommend this diet. It is important to note that while small, limited studies have shown some benefits of consuming collagen, it is unclear whether these benefits would have also occurred by consuming any type of protein and maintaining a healthy diet in general. Also, since collagen cannot be absorbed and is broken down into amino acids when consumed, the consumption of collagen does not guarantee that any new collagen will be made.