Collagen. It’s the highly-acclaimed ingredient in many of our favourite beauty product and the magic behind glowy skin, glossy hair, and strong nails. It’s everywhere, from skincare to supplements. But it’s also animal-based. So how can you consume collagen in a vegan diet?

For those following a plant-based diet, the world is now their vegan oyster, as they can enjoy animal-free versions of pretty much anything, from fake meat to leather. But not when it comes to collagen, they can’t.

However, the absence of “vegan” collagen (more on this below) doesn’t mean plant-based individuals can’t support their body’s collagen production. With the right knowledge and approach, it’s entirely possible to maintain and boost natural collagen synthesis, even without relying on animal-derived sources.

What is collagen?

Collagen is the most abundant protein in our bodies, making up about 30% of the body’s total protein content. It plays a crucial role in maintaining the structural integrity of skin, hair, nails, joints, and bones. Think of it as the scaffolding that holds everything together, providing support and elasticity.

When we’re young, collagen is plentiful, and our skin remains smooth and firm. However, as we age, collagen production naturally declines, leading to wrinkles, sagging skin, and weakened joints. Beyond aesthetics, collagen also plays a key role in gut health, tissue repair, and even maintaining the strength of blood vessels.

Collagen and animal-derived sources

For those on a vegan diet, it’s important to note that collagen itself is animal-derived. It’s found in the connective tissues of animals, such as cows, pigs, and fish. As such, many collagen supplements on the market are made from hydrolysed animal collagen, typically sourced from hides, bones, and cartilage.

The idea of consuming animal-based collagen may be unappealing or simply unethical for vegans, but there’s good news: while you can’t directly ingest collagen from plant-based foods, your body can still be supported in its production of collagen with the right nutrients. These plant-based collagen-building compounds are just as effective—and in many cases, more sustainable and ethical.

Collagen in a vegan diet: what to eat

While collagen itself isn’t found in plant-based foods, there are several key nutrients that can help stimulate your body’s natural collagen production. Think of these as the building blocks that support the synthesis of collagen.

1. Vitamin C

One of the most important nutrients for collagen production is vitamin C. This vitamin supports the synthesis of collagen and helps stabilise its structure once it’s created. Without an adequate amount of vitamin C, collagen production slows down, leading to a loss of skin elasticity and an increase in fine lines. The recommended amount depends on various factors but it is usually around 40 mg per day for adults.

For those on a vegan diet, you can get vitamin C via citrus fruits (oranges, lemons, grapefruits, and limes), bell peppers, kiwis, strawberries, and leafy greens. Essentially – now is the time to invest in a juicer if you don’t have one yet.

2. Amino acids

Collagen is made up of three primary amino acids: glycine, proline, and hydroxyproline. While these amino acids are found in animal products, certain plant-based foods can provide the nutrients necessary for their synthesis. Some of the best vegan sources of amino acids are lentils and beans, tofu and tempeh (as they are made from soybeans), almonds, chia seeds, and flaxseeds, and quinoa (a true powerhouse, packed with nine essential amino acids).

3. Copper

Admittedly, copper can seem like a bit of a wild card on this list. It’s certainly not the first supplement that comes to mind when we think of the essential supplements we need. However, it’s role in collagen production grants it a place in this piece. This trace ,mineral is involved in the enzyme activity that helps stabilise collagen molecules.

And here’s another wave of good news for vegans: this nutrient is abundant in plant-based foods. To boost your copper intake, include these foods in your diet:

• Nuts: Particularly cashews and almonds
• Seeds: Pumpkin seeds and sesame seeds
• Leafy greens: Spinach and kale
• Legumes: Lentils and chickpeas

4. Silica

Perhaps another odd one out, Silica is a trace mineral that is essential for collagen formation. It’s often overlooked, but it plays an important role in helping maintain the integrity of collagen in the skin. Great vegan sources of silica include bananas, oats, cucumbers, and green beans.

5. Omega-3 fatty acids

Omega-3 fatty acids are another important nutrient that supports skin health, collagen synthesis, and overall joint flexibility. While omega-3s are often associated with fish, they can also be found in a variety of plant-based sources, such as flaxseeds, chia seeds, walnuts and hemp seeds.

Do vegan collagen supplements work?

While it’s not possible to consume collagen directly from plant-based sources, there are vegan collagen supplements available like this one from Feel.

These supplements are typically not made from actual collagen, but rather from a blend of vitamins, minerals, and amino acids that support the body’s collagen production.

Most vegan collagen supplements contain ingredients like:

• Vitamin C: To help synthesise collagen
• Amino acids: Glycine, proline, and lysine
• Biotin: A B-vitamin that supports hair and skin health
• Hyaluronic acid: Helps to keep skin hydrated

These supplements don’t replace collagen but can help your body produce it more effectively. However, it’s important to keep in mind that there’s no miracle pill. The best results come from a combination of a balanced diet rich in collagen-building nutrients and a consistent skincare routine.

Lifestyle tips for supporting collagen production

In addition to eating the right foods, your overall lifestyle can significantly impact collagen production. Here are some important factors to consider:

• Avoid excessive sun exposure: UV radiation can break down collagen, leading to premature signs of aging. Always wear sunscreen to protect your skin.
• Limit sugar consumption: Excess sugar can promote the process of glycation, which damages collagen fibres and accelerates skin aging.
• Get enough sleep: Sleep is when your body repairs itself, including the production of collagen, so make sure you get your full eight. If you are struggling to get a good night’s rest, see how you can improve your sleep here.
• Stay hydrated: Proper hydration supports skin elasticity and promotes collagen synthesis. (Here’s your excuse to buy a new water bottle for extra motivation, whether you’re team Chilly’s or team Stanley).

Can you get collagen in a vegan diet?

Supporting collagen production on a vegan diet is entirely possible—and with the right foods and lifestyle choices, you can maintain youthful skin, healthy joints, and strong hair without relying on animal-derived collagen. Remember, it’s not just about consuming collagen—it’s about encouraging your body’s natural ability to create it with a healthy, nutrient-rich diet.