Is Collagen OK on the Carnivore Diet?

Yes, collagen is entirely appropriate on the carnivore diet. Collagen is a structural protein derived from animal connective tissue, skin, bones, and cartilage, making it 100% animal-sourced. Whether you get it from supplements or whole foods like bone broth, collagen is one of the most carnivore-compatible supplements available. In fact, many argue that supplementing collagen simply corrects the modern habit of eating only muscle meat while discarding the collagen-rich parts our ancestors consumed regularly.

Why Is Collagen Important on the Carnivore Diet?

Collagen is the most abundant protein in the human body, making up roughly 30% of your total protein. It provides structure to your skin, bones, tendons, ligaments, and cartilage. Your body needs specific amino acids to produce collagen, and those amino acids are most abundant in collagen-rich foods.

The problem with modern eating, even on carnivore, is that most people eat primarily muscle meat: steaks, ground beef, chicken breast. These cuts are rich in certain amino acids but relatively low in glycine and proline, the two amino acids most critical for collagen production.

Traditional diets included far more collagen-rich foods: skin, tendons, cartilage, bone marrow, and slow-cooked joints. By eating only muscle meat, you may be getting plenty of protein but not the right balance of amino acids for optimal collagen production.

This is where collagen supplementation or deliberate inclusion of collagen-rich whole foods bridges the gap.

What Are the Benefits of Collagen for Carnivore Dieters?

Research and anecdotal reports from carnivore dieters point to several benefits:

Joint health: Collagen provides the building blocks for cartilage repair and maintenance. Many carnivore dieters report reduced joint pain and improved mobility after consistently consuming collagen, whether from supplements or bone broth.

Skin health: Collagen is a major structural component of skin. Studies have shown that collagen supplementation can improve skin elasticity, hydration, and reduce the appearance of wrinkles. Several weeks of consistent intake is typically needed to notice changes.

Gut lining: The amino acid glycine, abundant in collagen, supports the gut lining. This is particularly relevant for people who come to the carnivore diet to address digestive or autoimmune issues.

Hair and nail growth: Many people report stronger nails and improved hair quality after regular collagen consumption.

Sleep quality: Glycine has been shown to improve sleep quality when taken before bed. A serving of collagen or bone broth in the evening may support better rest.

Amino acid balance: As mentioned, collagen helps balance the amino acid profile of a muscle-meat-heavy diet by providing glycine, proline, and hydroxyproline.

What Is the Best Whole Food Source of Collagen?

Bone broth is the undisputed champion of whole-food collagen sources for carnivore dieters. When you simmer bones, joints, and connective tissue for extended periods, the collagen breaks down into gelatin and dissolves into the broth.

A well-made bone broth should gel when refrigerated, which indicates high gelatin (and therefore collagen) content. Here are tips for maximizing collagen in your broth:

• Use joints and knuckle bones, not just marrow bones
• Include chicken feet, oxtails, or pig feet for extra collagen
• Simmer for at least 12-24 hours (or use a pressure cooker for 2-4 hours)
• The broth should be thick and jiggly when cold

Other whole food collagen sources include:

• Skin-on meats: Chicken skin, pork skin (chicharrones), fish skin
• Slow-cooked tough cuts: Chuck roast, brisket, shanks, and cheeks become tender because their collagen breaks down during cooking
• Oxtail: Extremely collagen-rich and makes excellent stews
• Bone marrow: While technically more fat than collagen, marrow bones contribute connective tissue when roasted

If you regularly consume bone broth and collagen-rich cuts, you may not need a supplement at all.

Collagen Supplements: What to Look For

If you choose to supplement, here is what to know:

Types of collagen:

• Type I: Most abundant in the body. Found in skin, bones, tendons. Most bovine and marine collagen supplements are primarily Type I.
• Type II: Found mainly in cartilage. Most beneficial for joint health specifically.
• Type III: Found alongside Type I in skin and blood vessels. Bovine collagen typically contains both Type I and Type III.

Sources:

• Bovine (beef) collagen: The most common and most appropriate for carnivore dieters. Sourced from cowhide and bones. Usually contains Type I and Type III.
• Marine (fish) collagen: Sourced from fish skin and scales. Primarily Type I. Smaller peptide size may mean faster absorption. Good option if you prefer fish sourced products.
• Chicken collagen: Usually Type II. Less commonly available as a standalone supplement.

What to avoid on the label:

• Added sweeteners (sugar, stevia, monk fruit)
• Flavoring agents (often plant-derived)
• Vitamin C (sometimes added because it supports collagen synthesis, but it is plant-derived)
• Fillers or flow agents
• Artificial colors

The cleanest option is unflavored, unsweetened collagen peptides (also called hydrolyzed collagen) with a single ingredient: collagen peptides from bovine or marine sources.

How Much Collagen Should You Take?

Most research on collagen benefits uses dosages between 10-20 grams per day:

• General health and maintenance: 10 grams daily
• Joint support: 10-15 grams daily
• Skin improvement: 10 grams daily for at least 8-12 weeks
• Gut healing: 15-20 grams daily
• Athletes with high training loads: 15-20 grams daily

If you drink 2-3 cups of well-made bone broth daily, you are likely getting 10-15 grams of collagen from food alone, which may be sufficient.

How to Use Collagen on the Carnivore Diet

Practical ways to incorporate collagen into your routine:

• In coffee: Mix one scoop of unflavored collagen peptides into your morning coffee. It dissolves completely and does not alter the taste.
• In bone broth: Add extra collagen powder to your bone broth for a double dose.
• In water: Collagen peptides dissolve in cold or room temperature water, making it easy to drink anytime.
• Before bed: Mix with warm water or broth. The glycine content may support sleep quality.
• Mixed into ground beef: Some people mix collagen powder into ground meat before cooking. It disappears into the texture.
• With heavy cream: Blend collagen into warm heavy cream for a rich, protein-boosted drink.

Collagen is one of the most natural and beneficial supplements a carnivore dieter can use. Whether you get it from bone broth or a clean supplement, making sure you consume adequate collagen alongside your muscle meats is a smart move for long-term health. For more on building a complete carnivore diet, visit our carnivore diet foods hub page.