Collagen supplements are becoming increasingly popular for their potential skin and joint health benefits. Unfortunately, conventional collagen supplements are made from the bones, skin, and other connective tissues of animals, making them unsuitable for vegans.
So does this mean that vegans have to miss out on the benefits of taking collagen? Not necessarily!
In this article, I’ll discuss the effectiveness of potential collagen sources for vegans, including:
- New vegan collagen supplements made from yeast and vegetables
- Vegan collagen boosters
- Nutrients in plant foods that support your own body’s collagen production
First, let’s take a closer look at what collagen does.
What is collagen?
Collagen is a protein that provides structure and support for our skin, tendons, ligaments, cartilage, and bones. It’s also essential for wound healing, providing a strong structural framework for tissue repair.
Our bodies produce collagen from three amino acids: glycine, proline, and hydroxyproline. As we age, collagen production decreases, causing the skin to lose elasticity and joints to become stiff.
There are 5 different types of collagen:
- Type 1 – The majority of the body’s collagen, found in skin, bones, tendons, and ligaments.
- Type 2 – Found in joints, the external ears, eustachian tubes, and the larynx (voice box). It may be effective in reducing pain and stiffness caused by osteoarthritis.
- Type 3 – Found in muscles, organs (including the uterus and intestines), and arteries.
- Type 4 – Found in the skin.
- Type 5 – Found mainly in the cornea, skin, placenta, and body tissues containing Type 1 collagen.
In the diet, collagen is only found in foods derived from the connective tissues of animals, such as chicken skin and bone broth.
Conventional collagen supplements are also derived from animals. There are also some collagen supplements marketed for vegetarians that are made from eggshells.
RELATED: Vegan Collagen vs Animal Collagen
Are there any good collagen sources for vegans?
Because collagen is a protein isolated from animal body parts, conventional collagen and collagen peptide supplements are not vegan-friendly.
However, scientists and supplement manufacturers are working on creating vegan alternatives that ideally offer the same health benefits.
Vegan collagen supplements
Recently, scientists have developed vegan collagen produced via fermentation using yeast and bacteria. Once genetically modified, these microorganisms are capable of producing collagen identical in structure to animal-derived collagen.
According to a 2024 randomized controlled trial1, oral supplementation of vegan collagen was effective in increasing collagen density and elasticity in the skin when compared to a placebo when taken daily for 8 weeks. It also significantly reduced the appearance of wrinkles, skin texture, and pores, and increased skin hydration.
Unfortunately, we’ll probably have to wait a while before true vegan collagen supplements like this are commercially available.
That said, I’ve found two interesting vegan collagens made from plants: VEGCOL made from broccoli and carrots, and CollaGEMTM-V made from peas and rice.
VEGCOL is made by applying papain, an enzyme found in papaya, to a blend of broccoli and carrots. The enzyme breaks down certain chemical bonds within proteins and produces collagen tripeptides, small collagen molecules that may be better absorbed than hydrolyzed collagen.
VEGCOL mimics the chemical structure of Type I and Type III collagen. Unfortunately, I wasn’t able to find much information about CollaGEMTM-V.
While not 100% similar in structure to animal collagen, the manufacturer claims both are clinically effective in increasing collagen density, hydration, and elasticity in the skin.
It should be noted that the VEGCOL efficacy study2 was done with participants who reported symptoms like thinning hair, mild to moderate joint pain, reduced range of motion, mild skin aging, and dry or brittle hair and nails. People without such symptoms may not benefit as much from the supplement.
Commercially, you can find VEGCOL in the Vegan Collagen supplement from Vedge Nutrition.
Overall, I think these types of supplements have promise, but we need more research before I would feel confident recommending them.
Vegan collagen boosters
Another type of supplement marketed towards boosting collagen levels is collagen boosters, which you may see labeled with terms like “pro-collagen” or “collagen-building”.
These products don’t contain real collagen; rather, they provide nutrients known to help support the body’s own internal collagen formation. They usually include the amino acids glycine and proline and vitamin C at a minimum.
They may also contain other ingredients like hyaluronic acid or biotin which don’t contribute to the production of collagen itself, but which can help support healthy skin and nails in other ways.
So are vegan collagen boosters effective?
Unfortunately, there really hasn’t been much research on the effectiveness of these types of supplements. Hydrolyzed collagen peptide supplements themselves have mixed evidence on their effectiveness for different health issues, and collagen boosters are likely less effective.
If you’re already eating a balanced plant-based diet with plenty of fruits and vegetables and are meeting your protein needs, you’re unlikely to get much of a benefit from collagen boosters because you’re already meeting your body’s need for those nutrients.
Extra amino acids or vitamins above and beyond your daily requirements won’t automatically be used by the body to build more collagen.
In my opinion, it’s much more cost-effective (and better for your overall health) to focus on getting these nutrients from food.
Collagen-promoting nutrients in plant-based foods
While we wait for science-backed, clinically effective vegan collagen supplements, vegans can support their own body’s collagen production by getting enough of the nutrients needed for this process.
1. Protein
Proteins are made up of individual amino acids, including two required for collagen synthesis: glycine and proline.
Hydroxyproline is also needed. It isn’t found in significant amounts in plant-based foods, but the body creates it when we eat foods with proline.
By eating enough overall protein, we can provide our bodies with the amino acids needed for collagen production. Some of the best sources of protein for vegans include:
- Tempeh
- Tofu
- Seitan
- Beans
- Lentils
- Edamame
- Plant-based protein powders
- Soy curls
- Nuts and nut butters
- Seeds
- Soy milk
- Pea milk
- Soy yogurt
- Protein-fortified non-dairy yogurt
- Quinoa
2. Vitamin C
Vitamin C helps the enzymes involved in collagen production function properly. Fortunately, there are many excellent sources of vitamin C for vegans.
Some of the best sources include:
- Citrus fruits (oranges, grapefruit, lemons, limes, tangerines)
- Other fruits like guava, kiwi, strawberries, papaya, and pineapple
- Bell peppers
- Cruciferous vegetables (broccoli, Brussels sprouts, cabbage)
- Potatoes
- Tomatoes
3. Beta-carotene
Topical vitamin A (in the form of retinol or retinoids) is known to prevent and improve the appearance of wrinkles, but beta-carotene from plant-based foods may help as well since the body easily converts it into vitamin A.
Supporting this, a small randomized clinical trial3 found that older women consuming 30 milligrams of beta-carotene daily (the same amount found in 1 cup of mashed sweet potato) for 90 days experienced significant improvements in wrinkles and skin elasticity.
It’s thought that beta-carotene may help support collagen production 4 by boosting the expression of collagen-producing enzymes.
Fortunately, vegan diets are naturally rich in beta-carotene. Some of the best sources are red, orange, yellow, and green vegetables like:
- Sweet potato
- Butternut squash
- Carrots
- Pumpkin
- Leafy green vegetables (spinach, collard greens, bok choy)
- Red bell peppers
- Watermelon
- Mango
RELATED: The Best Vegan Sources of Vitamin A
4. Iron
Like vitamin C, iron is an important cofactor for collagen production, meaning it supports the enzymes that synthesize collagen.
Since many of the best iron-rich vegan foods are also good sources of protein, ensuring that you’re getting enough protein is very helpful in meeting your iron needs.
Some of the best sources of plant-based iron are:
- Beans
- Lentils
- Tempeh
- Tofu
- Plant-based protein powders
- Blackstrap molasses
- Spinach
- Quinoa
- Pumpkin seeds
Remember to pair iron-rich foods with a source of vitamin C, since vitamin C helps boost the amount of iron your body absorbs. Try sautéing white beans with tomatoes or topping your morning oatmeal with fresh strawberries!
5. Copper
Copper is a mineral that also acts as a cofactor supporting collagen synthesis. The best plant-based sources of copper include:
- Whole grains (whole wheat bread, brown rice, quinoa, oats, etc.)
- Shiitake mushrooms
- Nuts (especially peanuts and cashews)
- Seeds
- Beans
- Lentils
- Tofu
- Potatoes
- Edamame
- Dark chocolate
- Avocado
Final thoughts
While most collagen supplements aren’t vegan-friendly, scientists are working on developing vegan collagen alternatives derived from yeast and vegetables. However, they aren’t widely available yet, and more research is needed to prove that they’re effective.
Plant-based collagen boosters probably aren’t going to be very helpful if you’re already getting enough protein, vitamin C, iron, beta-carotene, and copper, which isn’t difficult with a balanced plant-based diet.
If you don’t think you’re getting enough of these nutrients, I’d focus on improving your diet first by incorporating more plant-based proteins, fruits, vegetables, whole grains, nuts, and seeds to support your body’s collagen production.
Hopefully, we’ll have a variety of clinically effective vegan collagen supplements on the market in the near future.
The scientific information in this article was accurate at the time of publishing but may change over time as new research becomes available.
References
- Lin, Y., Liang, C., Lin, Y., Lin, T., Jiménez Vázquez, J., Van Campen, A., & Chiang, C. (2024). Oral supplementation of vegan collagen biomimetic has beneficial effects on human skin physiology: A double-blind, placebo-controlled study. Journal of Functional Foods, 112, 105955. https://doi.org/10.1016/j.jff.2023.105955
- Warma, S., Warma, H., Merja, A., Patel, N., & Patel, M. (2024). Revitalizing skin, hair, nails, and muscles: Unlocking beauty and wellness with vegan collagen. Journal of Cosmetic Dermatology, 23(11), 3740-3756. https://doi.org/10.1111/jocd.16443
- Cho S, Lee DH, Won CH, et al. Differential effects of low-dose and high-dose beta-carotene supplementation on the signs of photoaging and type I procollagen gene expression in human skin in vivo. Dermatology. 2010;221(2):160-171. doi:10.1159/000305548
- Varani J, Warner RL, Gharaee-Kermani M, et al. Vitamin A antagonizes decreased cell growth and elevated collagen-degrading matrix metalloproteinases and stimulates collagen accumulation in naturally aged human skin. J Invest Dermatol. 2000;114(3):480-486. doi:10.1046/j.1523-1747.2000.00902.x
