5 Collagen Mistakes You Might Be Making (& How to Fix Them)

Before diving into specific mistakes, let's understand how collagen actually works in your body. Collagen supplements are broken down into smaller peptides during digestion, which are then absorbed into your bloodstream and used by your body to support collagen production. This process is complex and can be easily disrupted by various factors.

One of the biggest reasons why collagen supplements don't work for many people is the quality of the product they choose. The market is saturated with low-quality options that may contain denatured or damaged collagen proteins, fillers, artificial ingredients, or inconsistent amounts of active compounds. Additionally, some supplements come from questionable sources, lack third-party testing, or use processing methods that reduce bioavailability, making them less effective.

To avoid this mistake:

• Look for supplements that list their collagen source
• Check for third-party testing certifications
• Research the manufacturing company's reputation
• Be wary of unusually low prices
• Read customer reviews from verified purchases
• Choose brands that are transparent about their processing methods

Did you know that there are 28 distinct varieties of collagen (1)?

However, 90% of the collagen in your body is comprised of only Types I, II, and III (2).

• Type I: Best for skin, hair, and nails
• Type II: Ideal for joint health
• Type III: Supports skin elasticity and cardiovascular health

Here's something many people don't realize: Type II collagen can actually interfere with the absorption of Types I and III when taken together (3). This is because they use the same absorption pathways in your body, leading to competition.

Many companies market their collagen as “multi-collagen,” boasting that it contains several collagen types in one. Don’t be fooled: these added collagen fibers are filler fibers that take away the effectiveness of the more potent fibers like Type I and III.

One of the most common questions I hear is, "How much collagen per day should I take?" The answer isn't one-size-fits-all, but there are some general guidelines to follow:

• Recommended daily dosage: 10-40 grams for most adults (4, 5)
• Consistency matters: Daily intake is more important than timing

Many people make the mistake of taking too little collagen and expecting results. Studies show that doses below 10 grams per day might not provide significant benefits.

If you're wondering why collagen supplements don't work for you, the answer might be in what you're mixing them with. Certain ingredients can either enhance or inhibit collagen absorption.

Ingredients to Avoid Mixing with Collagen (6,7,8):

• Alcohol (can inhibit protein synthesis)
• Sugar and processed foods (can damage existing collagen)
• Smoking (can significantly reduce collagen production)

Beneficial Combinations (9, 10, 11):

• Vitamin C-rich foods
• Zinc-containing foods
• Copper-rich ingredients
• Hyaluronic acid supplements

One of the biggest mistakes people make is treating collagen as a miracle solution while neglecting their overall diet. Remember: supplements are meant to supplement, not replace, a healthy diet. Your body needs a variety of nutrients to effectively produce and maintain collagen, including (12):

• Protein-rich foods that provide essential amino acids
• Vitamin C from fruits and vegetables
• Zinc from nuts, seeds, and lean meats
• Copper from leafy greens and shellfish
• Antioxidants from colorful fruits and vegetables

Without these foundational nutrients, your collagen supplement won't be as effective. Plus, a poor diet high in sugar and processed foods can actually break down your body's natural collagen, working against your supplementation efforts (13).

Many people give up on collagen too soon because they think they aren’t getting results. It took years to deplete your collagen levels, so naturally, it's going to take time to restore them.

Try creating a tracking system:

• Take photos every 4 weeks
• Keep a journal of joint mobility
• Monitor nail growth and strength
• Track skin hydration levels

With more and more collagen supplements appearing on the market, it’s crucial that you know what makes one collagen supplement different from another.

There are 6 things to look for when choosing a collagen supplement:

1. “Collagen peptides,” “hydrolyzed collagen,” or “collagen hydrolysate” (spoiler: they all mean the same thing). If it’s not hydrolyzed or in peptide form, your body won’t be able to use it as effectively (14).
2. Which animal it’s sourced from: Bovine (cows), chicken, porcine (pigs), or marine (fish)
3. A label that states that it is grass-fed and pasture-raised (or wild-caught when it comes to fish). This means that the animals are ethically and sustainably raised.
4. No unnecessary fillers like added sugar, antibiotics, dairy, gluten, hormones, or soy.
5. Developed in a certified Good Manufacturing Practices (GMP) facility and a third-party, FDA-approved laboratory.
6. An ideal ratio of Type 1 & Type 3 collagen so that you (and your body) get the most bang for your buck.