Collagen can be found in both animal-based and plant-supporting sources. The most common and effective types come from animals — especially from bovine (cow), marine (fish), and chicken sources.
- Bovine collagen is rich in Type I and III, great for skin, hair, and bone health.
- Marine collagen, made from fish, is highly absorbable and especially helpful for skin elasticity and hydration.
- Chicken collagen provides mostly Type II, which supports joint and cartilage health.
In your diet, collagen is found in bone broth, fish skin, chicken skin, and egg whites. To boost collagen production, eating foods rich in vitamin C, zinc, and copper is also helpful.
For vegetarians or vegans, while direct collagen sources are limited, certain foods can support the body’s natural collagen production, such as soy, leafy greens, seeds, and beans.