10 Foods That Boost Collagen Naturally After 40
Boost collagen naturally after 40 with these 10 science-backed foods. From bone broth to berries, learn what to eat for healthier skin, hair, and joints.
Isabella Ramirez
12/9/20256 min read
As we age, our body's natural collagen production begins to decline - starting as early as our mid-20s and accelerating after 40. This protein is essential for maintaining skin elasticity, joint health, and strong bones. While you can't stop the aging process entirely, you can support your body's collagen production through strategic nutrition. For more comprehensive wellness strategies, check out our guide on Wellness for Women Over 40: Health Facts and Tips.
Here are ten powerful foods that naturally boost collagen, along with convenient ways to incorporate them into your daily routine.
1. Bone Broth
Bone broth is the gold standard for collagen support, containing bioavailable collagen that your body can readily absorb. Made by simmering animal bones for extended periods, it's rich in amino acids like glycine and proline that are essential for collagen synthesis.
How to use it: Sip it as a warm beverage, use it as a soup base, or add it to sauces and gravies.
Product recommendation: Kettle & Fire Bone Broth Variety Pack - Grass-fed, organic, and shelf-stable for convenience.
2. Wild-Caught Salmon
Salmon and other fatty fish contain omega-3 fatty acids that protect the fatty membrane around skin cells, plus zinc and trace minerals that activate proteins needed for collagen production. The skin of salmon is particularly rich in collagen type I.
How to use it: Aim for 2-3 servings of fatty fish per week, grilled, baked, or pan-seared.
Product recommendation: Wild Planet Wild Alaskan Salmon - Convenient canned option that's sustainably caught.
3. Citrus Fruits
Vitamin C is absolutely essential for collagen synthesis—without it, your body cannot form collagen properly. Oranges, lemons, limes, and grapefruits are all excellent sources that also provide antioxidants to protect existing collagen from damage.
How to use it: Start your day with warm lemon water, snack on orange segments, or add citrus to salads and fish dishes.
Product recommendation: Vitamin C Powder Supplement - For an extra boost when fresh citrus isn't available.
4. Leafy Greens
Spinach, kale, and Swiss chard contain chlorophyll, which has been shown to increase the precursor to collagen in the skin. They're also rich in vitamin C and provide antioxidants that prevent collagen breakdown.
How to use it: Add a handful to smoothies, sauté as a side dish, or use as a salad base.
Product recommendation: Organic Greens Powder - A convenient way to ensure you're getting enough greens daily.
5. Berries
Blueberries, strawberries, raspberries, and blackberries are packed with antioxidants that protect skin from damage and support collagen production. They're particularly rich in vitamin C and ellagic acid, which prevents collagen breakdown from UV damage.
How to use it: Add to morning oatmeal, blend into smoothies, or enjoy as a snack.
6. Egg Whites
Egg whites are rich in proline, one of the amino acids necessary for collagen production. They also contain glycine and other proteins that support skin health.
How to use it: Incorporate eggs into breakfast, make egg white omelets, or add hard-boiled eggs to salads.
Product recommendation: Vital Proteins Collagen Peptides - While not egg-based, this is an excellent collagen supplement to pair with whole food sources.
7. Garlic
Garlic contains high amounts of sulfur, which is essential for collagen production and helps prevent collagen breakdown. It also provides lipoic acid and taurin, which help rebuild damaged collagen fibers.
How to use it: Add to virtually any savory dish—roasted vegetables, pasta sauces, stir-fries, and marinades.
Product recommendation: Aged Garlic Extract Supplements - Odorless option for those sensitive to garlic's pungency.
8. Pumpkin Seeds
These little powerhouses are loaded with zinc, which activates proteins essential for collagen synthesis. They also provide copper, another trace mineral crucial for collagen production.
How to use it: Sprinkle on salads, blend into smoothies, or enjoy as a crunchy snack.
Product recommendation: Organic Pumpkin Seeds - Pre-roasted and ready to eat.
9. Avocados
Rich in vitamin E and healthy fats, avocados help prevent collagen breakdown while supporting skin hydration. The omega-9 fatty acids support the skin's ability to retain moisture, keeping it plump and youthful.
How to use it: Spread on toast, add to smoothies, make guacamole, or dice into salads.
Product recommendation: Avocado Oil - Great for cooking and salad dressings when fresh avocados aren't available.
10. Bell Peppers
Red bell peppers in particular are exceptionally high in vitamin C—even more than citrus fruits. They also contain capsanthin, an anti-inflammatory compound that may help protect collagen from age-related breakdown.
How to use it: Eat raw with hummus, roast with other vegetables, or add to stir-fries and fajitas.
Product recommendation: Organic Bell Pepper Seeds - Grow your own for the freshest option.
Creating Your Collagen-Boosting Routine
The key to naturally boosting collagen after 40 is consistency. Try to incorporate several of these foods into your daily diet rather than relying on just one or two. A sample day might include:
Breakfast: Scrambled eggs with spinach and bell peppers, plus a glass of fresh orange juice
Lunch: Mixed greens salad with grilled salmon, pumpkin seeds, and avocado
Snack: Fresh berries
Dinner: Bone broth-based soup with garlic and vegetables
Beyond nutrition, lifestyle factors play a crucial role in collagen production. Stay hydrated, protect your skin from sun damage, avoid smoking, limit sugar intake, and get adequate sleep to maximize your body's collagen production.
Your Path to Natural Collagen Support
While aging is inevitable, declining collagen doesn't have to be dramatic. By focusing on these ten collagen-boosting foods and maintaining healthy lifestyle habits, you can support your skin, joints, and overall vitality well into your later years. Your body has the natural ability to produce collagen—it just needs the right nutritional building blocks to do so effectively.
Supercharge Your Health with these 7 Smoothie Secrets
Empowering women to be healthy, happy, and beautiful.
Affiliate Disclosure: Some of the links on this site are affiliate links, which means that we may receive a small commission if you make a purchase through them. This is at no extra cost to you. This helps support this website and allows us to continue to create content like this.
©2025 FemmeJourney. All rights reserved.