Your Guide to What Foods Contain Collagen 1 and 3

Table of Contents

1. Introduction
2. The Biological Powerhouse: Understanding Types 1 and 3
3. What Foods Contain Collagen 1 and 3: Direct Animal Sources
4. The Role of Vitamin C and Nutrient Cofactors
5. Plant-Based Support: Building Collagen from the Ground Up
6. The Challenge of the Modern Diet
7. Maximizing Absorption and Daily Routines
8. Lifestyle Factors That Protect Your Collagen
9. Why Quality Matters: The BUBS Commitment
10. The Synergy of a Collagen-Rich Lifestyle
11. Summary of Key Takeaways
12. FAQ

Introduction

Did you know that after the age of 25, your body’s natural collagen production begins to decline by about one percent every single year? It is a subtle shift, one that most of us do not notice until we find ourselves recovering a little slower from a weekend hike or noticing that our skin doesn’t have the same resilience it once did. At BUBS Naturals, we believe that life is an elite sport, whether you are a professional athlete or a dedicated weekend warrior. To stay in the game, you need the right fuel. Understanding what foods contain collagen 1 and 3 is a fundamental step in supporting your body’s structural integrity and overall wellness.

Our mission is rooted in the legacy of Glen “BUB” Doherty—a Navy SEAL, an adventurer, and a friend who lived life to the fullest. We carry his spirit forward by providing clean, no-BS supplements that help you pursue your own adventures. But we also know that a supplement is only one part of the equation. A diet rich in the building blocks of collagen is the foundation. In this guide, we will explore the biological roles of Type 1 and Type 3 collagen, identify the best dietary sources to support your body, and discuss how to bridge the gap when whole foods aren’t quite enough to meet your lifestyle demands.

By the end of this article, you will have a comprehensive understanding of how to optimize your intake of these vital proteins. We will cover everything from the traditional kitchen staples like bone broth to the essential cofactors like Vitamin C that make collagen synthesis possible. Whether your goal is to support joint mobility for your next trail run or simply to maintain a healthy, vibrant appearance, knowing which foods to prioritize can make all the difference. We’re here to help you navigate the science of nutrition so you can spend less time worrying about labels and more time doing what you love.

The Biological Powerhouse: Understanding Types 1 and 3

Collagen is the most abundant protein in the human body, acting as the "glue" that holds everything together. While there are at least 28 different types of collagen, Type 1 and Type 3 make up the vast majority—roughly 90%—of the collagen found in our systems. Because they serve similar structural roles and are often found in the same tissues, they are frequently discussed together.

Type 1 collagen is the heavy hitter. It is found in almost every tissue in the body, including tendons, skin, bones, cartilage, and connective tissues. It is incredibly strong; gram for gram, Type 1 collagen fibers are actually stronger than steel. This strength is what provides our skin with its firmness and our bones with their structural matrix. When you are looking for what foods contain collagen 1 and 3, you are essentially looking for the raw materials to maintain this internal scaffolding.

Type 3 collagen is usually found alongside Type 1. It is a major component of our hollow organs, such as the gut, the uterus, and the blood vessels. It also plays a critical role in the early stages of wound healing and the formation of new tissue. Because Type 3 is so prevalent in our muscles and cardiovascular system, it is vital for those of us who prioritize physical performance and longevity. At BUBS, we focus on these types in our Collagen Peptides because they are the most relevant to an active, adventurous lifestyle.

By focusing on these two specific types, you are targeting the areas of the body that take the most "beating" during physical activity. From the repetitive impact of running to the heavy load of weightlifting, your connective tissues rely on a steady supply of amino acids like glycine, proline, and hydroxyproline to repair and rebuild. Understanding the dietary sources of these proteins ensures that you aren't just working hard, but also recovering smart.

What Foods Contain Collagen 1 and 3: Direct Animal Sources

When looking for direct sources of collagen, we have to look at the parts of animals that are rich in connective tissue. In the modern Western diet, we often focus on muscle meats—think chicken breasts or lean steaks—which are high in protein but relatively low in the specific amino acids that make up collagen. To truly answer what foods contain collagen 1 and 3, we have to go a bit deeper into traditional eating habits.

Bone Broth: The Traditional Gold Standard

Bone broth is perhaps the most famous source of Type 1 and Type 3 collagen. By simmering animal bones (beef, chicken, or fish) for extended periods—sometimes up to 24 or 48 hours—the collagen in the marrow and connective tissue breaks down into gelatin, which is easily absorbed by the body. Beef bones are particularly high in Type 1 and Type 3, making them an excellent choice for supporting joint and gut health.

Chicken with the Skin On

Many people opt for skinless chicken to save on calories, but if you're looking for collagen, the skin is where the treasure is. Chicken skin and cartilage are dense with Type 2 and Type 3 collagen. While Type 2 is primarily for joints, the Type 3 found in the skin supports skin elasticity and vascular health. If you’re roasting a whole bird, don't discard the wings or the skin; these are nature’s collagen supplements.

Fish and Marine Sources

Marine collagen is primarily Type 1. It is highly bioavailable because the collagen molecules are smaller and more easily absorbed by the human body. When consuming fish for collagen, the highest concentrations are found in the scales, skin, and bones. While we don't often eat fish scales, opting for fish like sardines or canned salmon (where the soft bones are included) can provide a significant boost to your Type 1 collagen intake.

Egg Whites and Membrane

While the yolk contains healthy fats and vitamins, the egg whites are rich in proline, one of the primary amino acids needed for collagen production. Furthermore, the thin membrane between the eggshell and the white is a concentrated source of collagen, often used in joint health research. While it's difficult to eat enough egg membranes to see a massive impact, including whole eggs in your diet provides the necessary amino acid profile to support your body's natural synthesis.

The Role of Vitamin C and Nutrient Cofactors

Simply eating collagen-rich foods isn't always enough. Your body is like a construction site; the collagen is the lumber, but you still need the workers and the tools to put the house together. These "tools" are known as cofactors. Without them, your body cannot effectively convert the amino acids from your food into functional collagen fibers.

The most critical cofactor is Vitamin C. It is essential for the "hydroxylation" of the amino acids proline and lysine. Without enough Vitamin C, the collagen fibers your body produces will be weak and unstable. This is why we developed our Vitamin C supplement—to ensure that your body has exactly what it needs to turn those proteins into resilient tissue.

In addition to Vitamin C, your body requires minerals like zinc and copper. Zinc acts as a cofactor for many enzymes involved in collagen synthesis and cell growth. Copper is necessary for the enzyme lysyl oxidase, which links collagen and elastin fibers together, giving your tissues their strength and flexibility. If you're focusing on what foods contain collagen 1 and 3, you must also focus on the foods that provide these minerals, such as oysters, pumpkin seeds, and leafy greens.

When we think about a "day in the life" of a BUBS enthusiast, we see a balanced approach. Maybe you start the day with a scoop of our Collagen Peptides in your coffee, but you follow it up with a lunch that includes a large citrus salad or roasted bell peppers to provide that essential Vitamin C boost. This synergy is what leads to real, tangible results in how you feel and perform.

Plant-Based Support: Building Collagen from the Ground Up

A common question we hear is whether there are plant-based sources of collagen. The short answer is no; collagen is an animal-derived protein. However, you can absolutely support your body's collagen production through a plant-heavy diet by providing the precursors and protecting the collagen you already have.

Berries and Antioxidants

Blueberries, strawberries, and blackberries are packed with antioxidants that protect the skin and connective tissues from oxidative stress. Free radicals—caused by things like UV exposure and pollution—can break down collagen fibers. By flooding your system with antioxidants, you are essentially guarding your collagen "bank account."

Garlic and Sulfur

Garlic is rich in sulfur, which is a trace mineral that helps synthesize and prevent the breakdown of collagen. It also contains taurine and lipoic acid, which help rebuild collagen fibers that have been damaged over time. Adding fresh garlic to your meals is a simple, flavor-packed way to support your structural health.

Leafy Greens

Spinach, kale, and Swiss chard get their color from chlorophyll, which has been shown to increase the precursor to collagen (procollagen) in the skin. Additionally, these greens are excellent sources of Vitamin C and minerals like manganese, which further support the enzymatic reactions required for tissue repair.

Citrus and Tropical Fruits

Oranges, lemons, grapefruit, and even tropical fruits like pineapple and mango are heavy hitters in the Vitamin C department. Pineapple also contains bromelain, an enzyme that can help with the body's natural inflammatory response, making it a great post-adventure snack for those focusing on recovery. If you find it hard to get enough greens or citrus in your daily routine, our Apple Cider Vinegar Gummies are a great way to maintain a wellness-focused habit that supports overall digestion and health.

The Challenge of the Modern Diet

While knowing what foods contain collagen 1 and 3 is helpful, the reality of modern life often gets in the way. We are a generation of people on the move. Between work, training, and family obligations, spending twenty hours simmering a pot of bone broth isn't always feasible. Furthermore, the parts of the animal that are highest in collagen—like the tendons, ligaments, and skin—are the parts most often discarded in modern butchery.

This creates a "collagen gap." We are living active lives that put high demands on our bodies, but we are eating a diet that is functionally deficient in the specific amino acids needed to maintain our "glue." This is where supplementation becomes a strategic tool rather than a luxury. By using a high-quality product like our Collagen Peptides, you are providing your body with a concentrated, highly bioavailable dose of Type 1 and Type 3 collagen that is already hydrolyzed (broken down) for easy absorption.

Our Collagen Peptides are sourced from grass-fed, pasture-raised cattle, ensuring that you are getting the cleanest possible product without any added junk. We prioritize NSF for Sport certification because we know that our community—from professional athletes to military personnel—needs to trust exactly what is going into their bodies. When you choose BUBS, you're not just getting a supplement; you're supporting a mission that gives 10% of profits back to veteran charities in honor of Glen "BUB" Doherty. It’s wellness with a purpose.

Maximizing Absorption and Daily Routines

To get the most out of the collagen in your diet or your supplements, timing and pairing can be very effective. Many of our community members have turned their daily wellness routine into a ritual that fuels their productivity and their passion.

A popular way to start the morning is by mixing our Collagen Peptides with our MCT Oil Creamer. The MCTs provide a quick source of clean energy for the brain, while the collagen provides the amino acids your body needs for its daily repair cycles. Because our powder is unflavored and mixes easily, it doesn't change the taste of your favorite roast; it just makes it work harder for you.

For those focused on performance, pairing collagen with movement is key. Research suggests that consuming collagen about 30 to 60 minutes before a workout can help deliver those amino acids to the joints and tendons during the period of increased blood flow. During that same workout, staying hydrated is paramount. Our Hydrate or Die electrolyte drink ensures that your muscles have the sodium and potassium they need to function optimally, preventing cramps and fatigue that can lead to injury.

Post-workout, you might consider adding Creatine Monohydrate to your routine. While creatine focuses on ATP production and muscle strength, it works in tandem with collagen to support the overall integrity of the musculoskeletal system. By looking at your health through this holistic lens—combining whole foods, targeted supplements, and proper hydration—you are setting yourself up for long-term success.

Lifestyle Factors That Protect Your Collagen

It is one thing to know what foods contain collagen 1 and 3; it is another to protect the collagen you already have. You can eat all the bone broth and sardines in the world, but if your lifestyle is actively destroying your collagen, you will always be fighting an uphill battle.

Sugar and refined carbs are perhaps the biggest enemies of collagen. Through a process called glycation, sugar molecules attach themselves to proteins in the blood, creating new, harmful molecules called Advanced Glycation End products (aptly named AGEs). These AGEs make collagen fibers brittle and weak, leading to skin aging and joint stiffness. Keeping your blood sugar stable by focusing on whole foods and healthy fats is a primary way to "save" your collagen.

Sun exposure is another major factor. While we love the outdoors at BUBS, UV rays are notorious for breaking down collagen in the skin. This doesn't mean you should stay indoors, but it does mean that antioxidant protection is vital. This is why we advocate for a diet rich in colorful vegetables and why we offer our Vitamin C to help combat oxidative stress.

Finally, stress management and sleep are often overlooked components of collagen health. During deep sleep, your body enters a state of repair, releasing growth hormones that stimulate collagen synthesis. If you are chronically stressed and sleep-deprived, your body stays in a catabolic (breakdown) state rather than an anabolic (building) state. True wellness is about the balance between the hard work of adventure and the intentionality of recovery.

Why Quality Matters: The BUBS Commitment

When we founded BUBS Naturals, we knew we didn't want to be just another supplement company. We wanted to build something that reflected the values of the man who inspired it. Glen Doherty didn't do things halfway. He was a professional, an elite performer, and someone who cared deeply about his community. That is why we are so rigorous about our sourcing and testing.

When you look for what foods contain collagen 1 and 3, you're looking for purity. You wouldn't want to eat meat from sickly, stressed animals, so you shouldn't settle for supplements sourced that way either. Our Collagen Peptides are pasture-raised and grass-fed. We take the extra step to ensure our products are NSF for Sport certified, which is the gold standard in the industry. This means every batch is tested for over 280 banned substances and contaminants.

We also believe in transparency. Our labels are simple because our ingredients are simple. No fillers, no artificial sweeteners, and no "mystery" blends. We provide the functional tools you need to support your body's natural resilience. And perhaps most importantly, we give back. Our 10% rule isn't a marketing gimmick; it's our core identity. Every time you invest in your own health with BUBS, you are helping to support the veteran community through the Glen Doherty Memorial Foundation.

The Synergy of a Collagen-Rich Lifestyle

Maintaining your health is not about a single "magic bullet" food or supplement. It is about creating a lifestyle where every choice supports your goals. Understanding what foods contain collagen 1 and 3 gives you the power to make better choices at the grocery store. Choosing high-quality supplements like those in our Collagen Peptides Collection gives you the convenience and consistency to stay on track.

Imagine a typical day. You wake up and hydrate with a glass of water and our Hydrate or Die to replenish what you lost overnight. You brew a fresh pot of coffee and add a scoop of Collagen Peptides and a splash of MCT Oil Creamer. For lunch, you have a salad with grilled salmon (skin on!) and a side of citrus fruits. Dinner might be a slow-cooked beef stew made with homemade bone broth.

In this scenario, you aren't just eating; you are providing your body with a continuous stream of the building blocks it needs to repair your joints, support your gut, and keep your skin resilient. You are living the "BUB" way—with intention, adventure, and a commitment to being your best self. It is a holistic approach that respects the complexity of the human body while keeping the solutions simple.

Whether you are scaling a mountain, training for a marathon, or simply wanting to age with grace and strength, the foundation remains the same. Focus on the basics: clean protein, essential cofactors, and high-quality supplementation. When you combine the wisdom of traditional diets with the precision of modern science, you create a protocol that is truly unbeatable.

Summary of Key Takeaways

To recap, the journey to optimal collagen health involves several moving parts. First, we must prioritize the specific types of collagen that make up the majority of our body's structure. Type 1 and Type 3 are the essential components for our skin, bones, muscles, and connective tissues.

The best whole-food sources include:

• Bone Broth: High in both Type 1 and Type 3.
• Chicken (with skin): A great source of Type 3 and Type 2.
• Sardines and Fish Skin: Excellent for bioavailable Type 1.
• Egg Whites: Provide the proline necessary for synthesis.

Furthermore, we must remember that collagen cannot be built without its cofactors. Vitamin C is non-negotiable, and minerals like zinc and copper are essential for creating the "cross-links" that make collagen strong. Protecting your existing collagen by avoiding excessive sugar and managing oxidative stress is just as important as consuming new collagen.

Finally, we recognize that the modern diet and a high-performance lifestyle often leave a gap. Bridging that gap with a clean, tested, and mission-driven supplement is the smartest move for those who refuse to slow down. Our Collagen Peptides are designed to fit seamlessly into your life, providing the structural support you need to keep pursuing your own adventures.

We are proud to be part of your wellness journey. By choosing BUBS, you are choosing a brand that stands for more than just profit. You are choosing a community dedicated to the legacy of a hero and the pursuit of a life well-lived. Let’s keep moving forward, one scoop at a time.

FAQ

Can I get enough collagen 1 and 3 from a vegan diet? Strictly speaking, you cannot consume collagen from plant sources as it is an animal-derived protein. However, a vegan diet can support the body’s natural collagen production by providing essential amino acids and cofactors. For example, legumes provide proline and glycine, while fruits and vegetables provide the Vitamin C necessary for synthesis. While plant-based eaters may find it more difficult to get concentrated doses of collagen, focusing on these precursors and using antioxidants to protect existing collagen is a very effective strategy.

How long does it take to see results from eating collagen-rich foods? Collagen turnover is a slow process compared to other types of protein synthesis. While every individual is different, most research suggests that consistent intake—whether through foods like bone broth or supplements like our Collagen Peptides—typically takes about 4 to 12 weeks to show noticeable differences in skin elasticity, joint comfort, or hair and nail strength. Consistency is the most important factor; your body needs a steady supply of these building blocks to carry out its daily repair functions.

Is it better to get collagen from food or supplements? Ideally, you should do both. Whole foods provide a complex array of nutrients and minerals that work together. However, collagen in food is often tied up in tough connective tissues that are difficult to digest and absorb. Supplements like our Collagen Peptides are "hydrolyzed," meaning the protein chains have been broken down into smaller peptides that are much easier for your gut to process and your body to use. Combining a collagen-rich diet with a high-quality supplement ensures you are covering all your bases for maximum efficacy.

Are there any side effects to increasing my collagen intake? Collagen is generally considered safe and well-tolerated because it is a natural protein already found in the body. Some people might experience mild digestive fullness when they first start adding more protein to their diet. To ensure the best experience, we recommend starting with a single scoop of our Collagen Peptides and ensuring you stay well-hydrated. Using a clean, NSF for Sport certified product also minimizes the risk of consuming any unwanted fillers or contaminants that could cause an adverse reaction. For those focused on overall gut health, pairing collagen with our Apple Cider Vinegar Gummies can also be a great way to support a healthy digestive environment.