Live Healthy Over 50 Daily · Wednesday, October 28, 2026
Collagen is in your blood vessels, connective tissue and bones. Your body can't build it without vitamin C, and that's a nutrient we can get from a plate.
What it may do for you
Think of collagen as a wall of bricks and vitamin C as the worker who lays them. According to the Linus Pauling Institute, vitamin C is needed for the enzymes that make collagen. MedlinePlus adds that your body can't make or store it, so it has to come from food.
Adult men need 90 milligrams a day and women need 75. The Linus Pauling Institute lists a navel orange at 83 milligrams and a cup of strawberries at 85. The Institute also says five servings of a variety of fruits and vegetables should average roughly 150 to 200 milligrams. MedlinePlus names peppers, broccoli, tomatoes and kiwi. Raw produce keeps the most, since cooking and long storage lower vitamin C.
What about collagen powders? Harvard's Nutrition Source says some trials found they improved skin elasticity, but most of that research is funded by related industries. It also says there is a lack of research showing that eating collagen directly benefits skin or joint health.
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Try this today
Have a cup of strawberries or a sliced orange with breakfast today.
Good to know
MedlinePlus says more than 2,000 mg a day is not advised and can cause stomach upset or diarrhea. Ask your doctor or pharmacist whether a vitamin C or collagen supplement makes sense for you.
Want the full story? Watch Collagen Rich Foods (7 Surprising Foods) on our YouTube channel.
To your health,
The Live Healthy Over 50 Team
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For general education only. Not medical advice. Talk with your doctor before changing your diet, especially if you take medication or manage a health condition.