When you’re a vegetarian, there’s some tweaking you need to do with a standard diet to make sure you’re getting all your nutrients. While there are many plant-based protein alternatives you can turn to for your meals, it might be a little more difficult if you’re looking for collagen specifically.
Collagen is a protein that provides structure in our bodies. As Amy Shapiro, RD, registered dietitian and founder of Real Nutrition, explains, it is the most abundant protein in our body, and it is the main structural protein in our skin, bones, and connective tissue.
Where it gets tricky for vegetarians is that collagen comes from animals. In fact, Shapiro says that collagen exclusively comes from animals, found in the skin, bones, and connective tissue of chicken, pork, fish, and beef, as well as bone broth. Collagen powders and supplements, says Abigail Collen, RD, an outpatient clinical nutrition coordinator at Mount Sinai, are usually from bovine, porcine, or marine sources.
So what can you do if you’re plant-based? Keep reading to see what the experts had to say about your meal-prep game plan for your collagen intake.
Can collagen ever be vegetarian-friendly?
The short answer to this is no. Because collagen is derived from animal sources, both experts say that there are no real vegetarian collagen options. Collen says pescatarians can opt for marine collagen and ovo-vegetarians can look for collagen derived from egg membranes, but that may not be as widely available.
As for any “vegan” collagen you might see in the market, Shapiro says they aren’t collagen at all; instead they are just blends of amino acids like glycine, proline, and lysine, and nutrients like vitamin C, zinc, and copper that support the body’s own collagen production. “True collagen cannot be vegan because collagen is, by definition, an animal protein,” she says. “It doesn’t exist naturally in any plant.”
“We have limited data on whether or not these products can replicate the benefits of animal collagen,” adds Collen.
The Best Collagen Sources for Vegetarians
Since vegetarians can’t get collagen from direct sources, the key is to look for foods and supplements that will support collagen production. Both Shapiro and Collen suggest the following:
Focus on Collagen-Supporting Nutrients
Collen says that a well-rounded vegetarian diet should already be adequate in protein and vitamin C, which she says will help the body produce more collagen. Shapiro agrees and adds eating foods rich in zinc, copper, and amino acids. For those who allow eggs into vegetarian their diet, she also says that egg whites are rich in proline, which is a key amino acid in collagen.
Look to Collagen-Boosting Supplements
While evidence is still very limited, Shapiro says these plant-based supplements are oftentimes formulated with vitamin C, biotin, and amino acids to support your body’s collagen production.
Consider Marine Collagen Supplements
As mentioned above, Collen says that marine collagen supplements if you’re a pescatarian. “There are not many high-quality trials about how marine collagen compares to bovine or porcine peptides, but they are structurally the same [and] should have similar impact in the body,” she says. “It is also highly bioavailable like animal collagen sources, so the body can easily absorb it, [and] there is some research that shows they have the same benefits.”
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