Responsible for the health maintenance of skin, hair and nails, collagen is a hot topic. From powders and tablets to collagen drinks, the collagen supplement market size is estimated to be worth $6.4 billion this year and is predicted to reach $9.25 billion by 2030, according to a report by Mordor Intelligence. That's a lot of pills to swallow.

But collagen—which makes up over 30 per cent of the total protein in our bodies—actually exists in abundance in the food we eat. While it's true that our natural collagen reserves will deplete as we get older, what we consume does have a knock-on effect on our collagen levels.

Dietitians and nutrition experts agree that whole foods and lifestyle changes should be your first port of call before turning to supplementation. "These habits are easier to maintain in the long run, are cheaper than purchasing potentially expensive supplements, and are generally pivotally important for one's overall health," says dietitian Nirvana Abou-Gabal. "I always make sure my clients are eating sufficient protein before considering supplements. Collagen is made from the amino acids glycine, proline, and hydroxyproline, which are found in foods such as meat, fish, poultry, soy, eggs, and legumes. If a client isn't meeting their recommended daily protein intake, then collagen supplementation will likely be a waste of money."

Dietitian at health supplement brand Together Health, Lola Biggs, seconds this. "Your body naturally creates collagen from the foods on your plate, and it recognises exactly what to do with these nutrients. Clients get better results with collagen-rich foods because they're not just getting isolated nutrients—they're getting all the vitamins, minerals and antioxidants that work together. Think of food as your body's preferred language."

Related article: Is Iron Deficiency Causing Your Hair Loss?

Related article: Can Ozempic Interfere With Contraception?

Beyond that, a balanced food intake also "also promotes tissue repair, skin health, resilience and helps combat the oxidative stress responsible for premature cell ageing, which is particularly important in the context of recovery and mental well-being," adds Séverine Périllat, nutritionist at Clinic Les Alpes, where programmes prioritise nutrient-dense and unprocessed foods.

Abou-Gabal breaks down the three most important nutrients your body needs to create and maintain collagen:
1. Foods high in protein: Collagen synthesis requires the amino acids glycine, proline, and hydroxyproline.
2. Foods high in vitamin C: An antioxidant which plays a large role in the body’s collagen synthesis.
3. Foods high in zinc: A cofactor in collagen production.

Biggs shares her handy crib sheet for your next supermarket run:
Homemade bone broth: This traditional favourite delivers collagen directly to your body in an easily absorbed form.
Skin-on salmon: Rich in omega-3s that reduce inflammation, with skin containing collagen peptides your body can use as templates.
Chicken with the crispy skin on: The skin is collagen-rich, and using the bones for stock gives you double the benefits.
Egg whites: Contains high amounts of proline, one of the key amino acids your body needs to build its own collagen.
Citrus fruits:  Oranges, lemons, and grapefruits provide vitamin C, which is essential for binding collagen fibres together.
Berries: Strawberries, blueberries, and blackberries offer vitamin C plus plant compounds that protect your existing collagen from damage.
Kiwi fruit: Contains more vitamin C than oranges. It's the perfect collagen-supporting snack.
Bell peppers: Red and yellow peppers have impressive amounts of vitamin C, even more than citrus. Best eaten raw to preserve all the nutrients.
Pumpkin seeds and cashews: Provides zinc and copper that act like the 'glue' for your collagen structure.
Shellfish: Oysters, mussels and prawns are packed with zinc and copper that help strengthen your collagen networks.

Related article: 5 Best Weighted Eye Masks for More Restful Beauty Sleep

"The way that our meals are prepared and eaten, in addition to what other ingredients we might pair them with can certainly influence the nutrient profile of foods, as well as their bioavailability," says Abou-Gabal. This means that a whole plate of fried bell peppers won't deliver the same amount of nutrients compared to when it's tossed in a salad or lightly cooked.

"Vitamin C-rich foods, less heat is best [high heat can degrade vitamin C]. Enjoy fruits raw and lightly steam vegetables where possible. Add fresh peppers or a squeeze of lemon at the end of cooking to preserve the vitamin C," shares Biggs, who also recommends making bone broth with a long, slow simmer (for around eight-12 hours) with "a splash of apple cider vinegar to help extract maximum collagen." A pressure cooker can do the job in two hours, if you're short on time.

"Choose gentle cooking methods like poaching, steaming or slow-cooking rather than high-heat grilling or frying, which can damage proteins and create compounds that may stiffen collagen," says Biggs. Combining collagen-rich foods with those packed with vitamin C in the same meal will also help as vitamin C helps optimise collagen synthesis. Think salmon with leafy greens.

Don't overthink it. "I advise my clients to aim for what I call a "collagen plate" daily," says Biggs. This means "a bone broth or collagen-rich protein most days of the week, oily fish two-three times a week, a vitamin C-rich fruit or vegetable at every meal, and sprinkle seeds over salads or a handful of cashews daily for the minerals."

"There is evidence that diets high in sugars and advanced glycation end-products [foods that can lead to increased oxidant stress and inflammation, such as excessive red meat and fried food] can adversely affect the body’s collagen repair process," says Abou-Gabal, but she cautions against a restrictive diet, which can take a toll on both your physical and mental wellbeing. "Instead, I encourage my clients to focus on joyful nourishment and learning how to listen and respond to their body’s needs. Sufficient hydration, adding in foods that are anti-inflammatory, eating an abundance of vegetables and fruits of all colours, and building balanced meals is the best formula for healthy skin, nails and hair," she suggests.

Adds Biggs, regularly chargrilling or deep-frying foods creates compounds that damage existing collagen, so opt for gentler cooking methods whenever possible. Excessive alcohol is a culprit, too. "It interferes with your body's repair processes and depletes important vitamins that support collagen production," shares Biggs.

If your diet contains all of the above and you still have reasons to boost collagen, it is then best to speak to your health professional and consider extra supplements. "Or, if nutrient absorption is a problem, then working with a health professional might be helpful," says Abou-Gabal.

While food is imperative in supporting the body's natural collagen production, it's not likely to completely reverse age-related collagen loss. "Collagen synthesis naturally slows with age, and while nutrient-rich foods—like those high in vitamin C, protein, zinc, and antioxidants—can help maintain and support existing collagen, they don’t fully replace what’s lost over time," says Périllat. What it can do is significantly slow down collagen degradation and support skin and joint health.

Adds Périllat: "For some individuals, especially those with specific needs, high-quality collagen supplements may offer additional support when used alongside a nutrient-dense diet."

This article was first seen on ELLE UK.