It’s important to know that you can’t make collagen itself at home—collagen is a protein found in animal connective tissue. However, you can make a collagen-rich broth or foods that provide the nutrients your body uses to make collagen.
Simple Homemade Collagen Bone Broth
Ingredients:
- 1–2 kg (2–4 lb) beef, chicken, or fish bones (joints, knuckles, or feet are especially rich in collagen)
- 2 tablespoons vinegar (helps extract collagen and minerals)
- 1 onion, roughly chopped (optional)
- 2 carrots, chopped (optional)
- 2 celery stalks (optional)
- Water to cover the bones
Instructions:
- Place the bones in a large pot or slow cooker.
- Add vinegar and let sit for 20–30 minutes.
- Cover with water and add the vegetables if using.
- Simmer:
- Chicken bones: 6–12 hours
- Beef bones: 12–24 hours
- Fish bones: 2–4 hours
- Strain the broth and refrigerate. If it gels when cold, that’s a sign it contains gelatin, which comes from collagen.
To Support Your Body’s Collagen Production
Your body needs several nutrients to make collagen, including:
- Vitamin C: oranges, lemons, strawberries, kiwi, bell peppers
- Protein: eggs, fish, chicken, beans
- Zinc: pumpkin seeds, meat, shellfish
- Copper: nuts, seeds, cocoa, legumes
Keep in mind that while bone broth contains collagen-derived proteins, research is still ongoing about how much it directly improves skin or joint health. A balanced diet with enough protein and vitamin C is also important for your body’s natural collagen production.
