Can You Get Collagen From Plants?

Can you get collagen from plants - woman

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While plants don’t contain collagen, they offer nutrients like vitamin C and amino acids that are essential for your body to produce its own collagen. Eating a variety of fruits, vegetables, and seeds can help maintain healthy skin and joints on a plant-based diet.


Be beauty. Be plant-based!

As a former Registered Nurse and avid plant-muncher, I’m in love with how simple plant-based foods make it easy to be beautiful.

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Exploring how you can get collagen from plants? This guide reveals how a plant-based diet can be your ally in enhancing beauty and health, offering natural ways to support collagen for radiant skin and strong joints.

Collagen: Your Beauty Protein

Collagen is more than just a buzzword in beauty products; it’s the most abundant protein in the human body, acting as the glue that holds us together. It forms a major part of our connective tissue, giving structure to our skin, hair, nails, and joints. Imagine it as the strong net that keeps our skin firm and our joints moving smoothly.

Plant-based Food for Collagen

Even though plants don’t make collagen, they’re our partners in collagen production. They provide the essential amino acids and nutrients that our body needs to create collagen. This is crucial, especially as we produce less collagen naturally with age, leading to fine lines and weaker joints.

Fruits and vegetables, bursting with vitamin C, are pivotal for collagen synthesis. This important nutrient serves as a helper for our bodies to link amino acids into collagen. 

Protecting Collagen on a Plant-Based Diet

A plant-based diet doesn’t just help in the creation of collagen; it’s also crucial in protecting collagen from breaking down. This breakdown can be caused by various factors like aging, environmental pollutants, and poor dietary choices. Fortunately, plant-based foods are packed with nutrients that shield collagen fibers and maintain their integrity.

Firstly, the antioxidants found abundantly in fruits and vegetables are vital. They combat free radicals – harmful molecules that can damage collagen and accelerate aging. Foods like blueberries, spinach, and bell peppers are rich in these antioxidants. Including a variety of these colorful foods in your diet can create a natural defense against collagen damage.

Additionally, many plant-based foods are high in anti-inflammatory properties. Chronic inflammation can degrade collagen and weaken its structure. Foods like turmeric, ginger, and walnuts, known for their anti-inflammatory effects, can help protect your body’s collagen.

Vitamin C is another key player. While it’s known for boosting collagen production, it also plays a role in preserving the collagen you already have. It helps in repairing damaged collagen fibers, ensuring the resilience and elasticity of your skin.

Lastly, a plant-based diet is typically lower in sugar and refined carbohydrates, which are known to damage collagen. By avoiding these and instead focusing on whole, nutrient-dense plant foods, you’re effectively safeguarding your body’s natural collagen reserves.

In summary, embracing a plant-based diet is a powerful strategy not only for supporting collagen production but also for protecting it. By choosing foods rich in antioxidants, anti-inflammatory properties, and essential vitamins, you are providing your body with the tools it needs to maintain strong, healthy collagen.

Plant vs. Animal: Different Collagen Sources

In the quest for youthful skin and healthy joints, understanding where collagen comes from is key. Animal-based collagen typically comes from the bones, skin, and connective tissues of animals. This direct form of collagen protein can be found in products like bone broth or collagen supplements sourced from marine or bovine animals.

Collagen supplements

On the other hand, plant-based foods don’t contain collagen, but they play a crucial role in your body’s ability to make its own collagen, known as collagen synthesis. Food sources high in vitamins and minerals contribute to the complex process of creating collagen in the body. These plant foods come with additional benefits—they’re often rich in other nutrients like vitamin E, which helps protect the skin from damage by free radicals.

Is Plant Collagen Better Than Animal Collagen?

Unlike the single nutrient found in meat sources, plants offer a wide array of vitamins, minerals, and antioxidants. These not only support collagen production but protect it and contribute to overall health. Vitamin E, found in plant foods like sunflower seeds, acts as an antioxidant that fights against free radicals—harmful molecules that can damage cells, including those needed for making collagen. This is important because free radicals can break down the different types of collagen that keep skin firm.

How to Boost Collagen on a Vegan Diet

In your journey towards better health and natural beauty, you have a secret arsenal in the form of plant-based foods that are not just delicious but are also powerful collagen boosters and builders.

Your body is equipped to support collagen production when given the right nutrients. Key players in this process are vitamin C, zinc, and the amino acids proline and lysine. These are the vegan collagen boosters you want to focus on.

Rich in Vitamin C

For vitamin C, look no further than citrus fruits, strawberries, bell peppers, and leafy greens. These aren’t just natural sources of collagen boosters; they’re like your skin’s best friends, ensuring that the collagen your body makes is of good quality and abundant. 

Embrace Seeds and Legumes

Then there are the amino acids, proline and lysine, found in high-protein plant-based foods such as legumes, tofu, tempeh, and seeds—including the mighty trio of sunflower seeds, sesame seeds, and pumpkin seeds. These seeds are not only versatile for snacking and cooking, but they are also little treasures for your body’s natural collagen production.

Beans, lentils, and soy aren’t just good protein sources; they’re full of lysine and proline, vital building blocks for your body’s collagen protein.


Proteins from Plants: Minerals for Maintenance

Zinc plays a crucial role in making collagen, and you can get plenty from nuts like cashews, seeds, and whole grains. Adding these to your meals is like giving your body a toolbox for collagen.

Leafy Greens’ Magic

The chlorophyll in greens like kale and spinach is great for boosting the collagen precursor in your skin, which is the first step in making collagen.

Kale smoothie

Colourful Vegetables

Tomatoes, red peppers, and carrots are not just for show; they bring lycopene and vitamin A to the table, which support both the creation and protection of collagen.

Garlic’s Secret

This kitchen staple is a sulfur-rich food, essential for preventing the breakdown and supporting the synthesis of collagen.

Berry Bonanza

Berries are more than just snacks; they’re antioxidant powerhouses that defend your skin’s collagen from environmental threats.

Can you get collagen from plants - strawberries

Balancing these plant-based collagen builders and boosters in your daily diet isn’t just about variety for your palate, but it’s also about providing a balanced array of tools for your body to maintain and enhance its natural beauty from within. 

Remember, true beauty is a reflection of a well-nourished body. By eating these plant-based gems, you’re not only treating your taste buds but also feeding your skin what it needs to stay youthful and radiant.

Everyday Habits to Protect and Boost Your Collagen

To keep your collagen levels high, everyday habits are key. Taking care of your whole body helps make more collagen. Here’s how you can help your body keep your skin strong and stretchy:

  • Sun Protection: The sun can damage collagen, so wearing sunscreen and a hat is a must to keep skin healthy.
  • Exercise: Moving and being active keeps your whole body healthy, including your skin.
  • Stress Less: Too much worry can hurt collagen. Doing things like yoga can help keep you calm.
  • Sleep Well: Getting enough rest lets your body fix itself, and that’s good for collagen, too.

Doing these things every day can make a big difference. Eating plant-based foods and living a healthy lifestyle goes hand in hand with having good skin health and plenty of collagen.

Woman meditating

Comparing Plant-Based and Animal-Based Collagen Sources

When it comes to collagen levels in the body, both plant-based and animal-based collagen sources can play roles, but they work differently. Animal sources like marine collagen are directly absorbed by our bodies, but not everyone wants to or can use these sources.

For those on a vegan diet, the approach is about fueling the body with all the right nutrients to promote collagen synthesis internally. While it’s not the same as ingesting animal collagen, the body’s natural collagen production can be just as effective when supported properly through diet.

It’s also worth noting that while direct sources of animal-based collagen can be beneficial, they aren’t always necessary for maintaining skin health and collagen levels. In fact, some plant-based foods may provide additional benefits that animal sources lack, such as a broader spectrum of antioxidants and none of the potential drawbacks associated with animal fats and proteins.

Choosing between plant-based boosters and animal-derived collagen often comes down to personal ethics, dietary restrictions, and lifestyle choices. But with the right balance and knowledge, a plant-based diet can be a rich source of all you need for healthy collagen production.

Maintaining and Restoring Collagen in Your Skin

While you might be eating all the right foods for internal health, what about the health of your skin, the body’s largest organ? It’s possible to help maintain and restore collagen from the outside, too. Here’s how you can support skin elasticity and collagen levels topically and through diet:

  • Hydration and Protection: Drinking plenty of water and protecting your skin from the sun with SPF can prevent collagen breakdown. Green tea helps with both hydration and UV protection. 
  • Skin Care with Collagen Supporters: Look for creams and serums that contain vitamin C and hyaluronic acid, which can aid in hydration and support collagen in the skin.
  • Facial Massage: Gentle, regular facial massages can stimulate collagen production and support skin elasticity.
  • Nutrient-Rich Diet: Continue to eat a variety of plant-based foods rich in antioxidants and vitamins, which can help protect and promote collagen in the skin.

By combining these external practices with your nutrient-dense, plant-based diet, you can approach skin health holistically.

citrus fruits

Foods to Avoid for Collagen Production

While we’ve talked a lot about what to include in your diet for collagen production, it’s just as important to know what can deplete collagen.

  • Sugar and Refined Carbs: These can interfere with collagen’s ability to repair itself.
  • Excessive Sun Exposure: While not a food, it’s worth noting that too much sun can degrade collagen, so moderation and protection are key.

Balancing your diet by choosing the right foods and avoiding those that can harm collagen levels is a proactive step towards maintaining a youthful glow and overall well-being. Remember, a plant-based diet not only helps your beauty shine through but also supports a sustainable and ethical lifestyle.

The Impact of a Plant-Based Lifestyle on Collagen

Adopting a plant-based lifestyle isn’t just about cutting out animal sources; it’s a comprehensive approach to living that can enhance your skin health and overall well-being. Here’s how sticking to plant-based foods can impact your body’s collagen positively:

  • Whole-Body Benefits: A plant-based diet rich in fruits, vegetables, and seeds naturally provides antioxidants and anti-inflammatory benefits, which are crucial for collagen maintenance and overall skin health.
  • Environmental Perks: Choosing plant-based options reduces the demand for animal-based collagen sources, which is better for the planet and aligns with ethical eating practices.

By focusing on a diet filled with plant-based collagen builders and other wholesome foods, you’re not just helping your skin but also contributing to a healthier environment.

Plant-Based Collagen Goddess

As someone who cherishes health and natural beauty, embracing the plant-based diet becomes a reflection of your inner values. It’s about understanding that true attractiveness comes from within, both in terms of physical health and inner peace with your choices. Here’s how you can continue to foster that connection:

  • Empowerment Through Education: Learning about how your diet impacts your body’s collagen protein and overall health is empowering. Use this knowledge to make informed choices that align with your health and beauty goals.
  • Mindful Eating: Cherish each meal as an opportunity to nourish not just your body but also your soul. By choosing plant-based foods, you’re making decisions that are good for you and the world around you.

This is about more than just following a trend; it’s a commitment to a life that values wellness and natural beauty in all its forms. By continuing to explore and embrace a plant-based lifestyle, you are taking control of your health and the message you send to the world about the importance of caring for our bodies and our environment.

Cup of green tea 2

Boosting Collagen on a Vegan Diet: Beyond the Plate

For those who follow a strict vegan diet, finding ways to boost collagen without animal products might seem challenging, but it’s far from impossible. Beyond the rich variety of plant-based foods, there are additional strategies to support your body’s collagen production:

  • Vegan Collagen Supplements: These are made by fermenting specific plant materials and can be a direct source of collagen’s building blocks without any animal products involved.
  • Amino Acid-Rich Supplements: Since collagen is protein-based, ensuring you have enough of the specific amino acids required for collagen synthesis is key, and supplements can help fill any gaps.
  • Topical Treatments: Serums and creams with vegan sources of collagen-boosting ingredients can provide an extra line of defense for skin health and elasticity.

Incorporating these into your lifestyle can bolster your body’s natural collagen production, offering a comprehensive approach to maintaining youthfulness and vitality.

The Takeaway: Living a Collagen-Rich Life

To wrap up, living a collagen-friendly life on a plant-based diet isn’t just a possibility—it’s a path many are choosing for its multitude of benefits. Here are the key takeaways to ensure your diet and lifestyle are rich in natural sources of collagen:

  • Balance is Key: Ensure your diet is varied and includes plenty of vegan collagen boosters like vitamins, minerals, and proteins.
  • Be Mindful of Collagen Depleters: Avoid foods and habits that can harm your body’s collagen levels.
  • Supplement Wisely: Consider vegan collagen supplements or other plant-based supplements to support your body’s natural collagen production if needed.
  • Outer Care, Inner Glow: Don’t forget topical treatments and overall skin care to support skin health from the outside.

By following these guidelines, you can enjoy all the benefits of collagen while adhering to a compassionate, plant-based lifestyle. It’s about making choices that benefit your body, your beauty, and the environment—a true reflection of living beautifully inside and out.


Ricard-Blum S. The collagen family. Cold Spring Harb Perspect Biol. 2011;3(1):a004978. Published 2011 Jan 1. doi:10.1101/cshperspect.a004978