Vitamin C and Collagen: Key Dietary Sources and Health Benefits

Vitamin C is an essential nutrient that the body cannot produce and must obtain from food. It supports collagen synthesis, immune function, iron absorption, and acts as an antioxidant. Common sources include citrus fruits, kiwifruit, berries, peppers, broccoli, and tomatoes, with recommended daily intakes around 110 mg for men and 95 mg for women. Deficiency can lead to scurvy, characterized by gum disease, anemia, and weakened immunity.

Collagen, the main structural protein in skin, bones, and connective tissue, declines with age. Natural dietary sources are richest in animal products such as bone broth made from beef or veal bones, chicken skin and cartilage, fish skin and gelatin, as well as eggs, full‑fat dairy, and whey. Foods containing glycine and proline, like eggs and dairy, also support the body’s own collagen production.