This blog was born from a conversation in our Reset community earlier today.
A member asked about vegan collagen alternatives, and the discussion that followed was too valuable to keep within the group.
So we turned it into this guide, within hours of the original question.
By the way - If you want to be part of conversations such as these with REAL people who are also in the same healthy longevity journey as you, join our WhatsApp community “Reset” by clicking on the link below
What Is Collagen, Anyway? (Skip This If You Already Know)
If you're already familiar with what collagen is and why it matters, feel free to skip to the next section.
But if you're hearing about collagen everywhere and aren't quite sure what the fuss is about, here's the simple version.
Collagen Is Your Body's Structural Protein
Think of collagen as the scaffolding that holds your body together.
It's the most abundant protein in your body, about 30% of all your protein. It's found in your:
Skin (keeps it firm and elastic)
Joints (cushions and protects cartilage)
Bones (provides structure)
Tendons and ligaments (connects muscles to bones)
Blood vessels, gut lining, even your hair and nails
When you're young, your body makes plenty of collagen. That's why kids have smooth, bouncy skin and flexible joints.
What Happens To Collagen Levels as You Age
Here's the problem.
Starting around age 25, your body's collagen production starts declining. About 1-1.5% per year.
By the time you're 40, you've lost a significant amount. By 60, you've lost more than half.
This is why:
Your skin starts sagging and wrinkling
Your joints feel stiffer
You heal slower from injuries
Your hair and nails become weaker
Why People Take Collagen Supplements
The idea is simple: if your body isn't making enough collagen anymore, can you replace it by consuming it?
Turns out, yes, kind of.
Research shows that when you take collagen supplements (specifically collagen peptides, which are broken-down fragments of collagen protein), your body can absorb them and use them to:
Improve skin elasticity and hydration
Reduce wrinkles and fine lines
Support joint health and reduce pain
Speed up wound healing
Multiple human studies back this up. Collagen supplements genuinely work for many people.
But Here's the Catch For Vegans
All mainstream collagen supplements come from animals.
Bovine collagen (from cows)
Marine collagen (from fish)
Chicken collagen (from chicken cartilage and bones)
This is because collagen is an animal protein. It exists in skin, bones, and connective tissue, things plants don't have.
So if you're vegan or vegetarian, you can't take traditional collagen supplements.
Which brings us back to the original question: Can vegans take collagen supplements?
What Vegans Can Do: The Three-Part Strategy
After digging through the research and talking with people who've tried different approaches, here's what vegans actually can do.
Part 1: Give Your Body the Raw Materials It Needs
Collagen is made from three main amino acids:
Glycine
Proline
Lysine
You can get these from plant sources:
Lentils, chickpeas, tofu, tempeh, quinoa
Nuts and seeds (pumpkin, sesame, peanuts)
But here's the thing, just eating these foods isn't enough.
Your body also needs Vitamin C to actually synthesize collagen. Without it, the amino acids just sit there.
Best vegan sources of Vitamin C:
Amla (Indian gooseberry)
Citrus fruits, guava
Bell peppers, broccoli
You can also supplement with:
Glycine, lysine, proline (as individual amino acids)
Vitamin C
Silicon (from bamboo silica or orthosilicic acid, helps with collagen structure)
This gives your body what it needs to build collagen on its own.
Part 2: Add the Enablers That Make Collagen Actually Work
Even if your body is making collagen, it won't function properly without certain micronutrients.
Zinc → supports skin repair, controls inflammation, activates enzymes needed for collagen formation
Copper → cross-links collagen and elastin fibers, making them structurally strong (without this, collagen is weak and breaks down faster)
Vitamin E → protects the lipid membranes in your skin cells
These don't create collagen. But they make sure the collagen you're building is strong, stable, and functional.
Part 3: Protect What You're Building
Here's something most people miss:
Collagen doesn't just decrease with age. It gets damaged by oxidative stress, UV exposure, pollution, and high blood sugar (a process called glycation).
So if you're only focused on building more collagen but not protecting it, you're basically pouring water into a leaky bucket.
That's where antioxidants come in:
Astaxanthin (one of the most powerful antioxidants for skin)
Polyphenols (curcumin, EGCG from green tea, resveratrol)
Omega-3s (ALA from flaxseeds or algae-based DHA)
These reduce collagen breakdown and slow the visible signs of aging.
In simple terms:
One part builds it
Another part strengthens it
The last part protects it
This is the most realistic method for vegans and vegetarians today.
But How Effective Is This Compared to Animal Collagen?
Let's be honest.
If we say animal collagen peptides represent 100 units of effect, then roughly:
Vegan amino acid + Vitamin C stack = 20–40 units
Antioxidant + anti-glycation strategy = 30–50 units
Combined approach = 40–60 units (best-case scenario)
This is the honest ceiling with current science.
It's not identical to taking collagen peptides. But it's also not “nothing”.
For many people, especially those in their 20s and 30s who are focused on prevention rather than reversal, this combined approach can meaningfully slow collagen loss and support skin health.
Join Our Community For More Such Information.
Collagen peptides are still the most direct and evidence-backed option for supporting skin structure.
But if you're vegan or vegetarian, you're not stuck with bad options.
The best approach isn't a single "vegan collagen" product though.
Amino acids that build collagen
Vitamins and minerals that strengthen it
Antioxidants that protect it
A diet that supports the whole process
When combined intelligently, these strategies can meaningfully support your skin and slow down collagen loss.
This is also one of the philosophies behind our upcoming Longevity Fuel.
It already includes key collagen-supporting nutrients like Astaxanthin, Glycine, Vitamin C, and Vitamin E, ingredients that help both collagen synthesis and protection within a single daily formulation.
Because whether you eat animal products or not, the goal is the same:
Support your body's ability to build what it needs and protect what it's already made.
And that's something everyone can do.
By the way - If you want to be part of conversations such as these with REAL people who are also in the same healthy longevity journey as you, join our WhatsApp community “Reset” by clicking on the link below
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