Supplements

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

Written by Kat Kennedy, NASM CPT, NCSF CPT, NCSF SNS
Medically Reviewed by Dr. Elaine Gavalas, ND, PhD

February 20, 2025

If you're not seeing results from your collagen supplements, you might be making some common mistakes that are preventing you from getting the full benefits. As someone who's spent years researching and writing about supplements, I've noticed that many people struggle to get the most out of their collagen supplements. In this comprehensive guide, we'll explore why your collagen supplements might not be working and how to fix these issues for maximum effectiveness.

Table Of Contents

The Truth About Collagen Absorption: What You Need to Know

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.

Mistake #1: Buying a Low-Quality Collagen Supplement

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

Mistake #2: Choosing the Wrong Type of Collagen

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).

A charts depicting Types 1,2, and 3 collagens and their benefits.
  • 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.

Mistake #3: Not Taking Enough Collagen

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
A chart displaying the benefits of collagen based on dosage

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.

Mistake #4: Mixing Collagen with the Wrong Ingredients

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

Mistake #5: Ignoring the Importance of a Healthy Diet

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).

Remember to Track Your Results

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

6 Tips for Choosing the Right Collagen Supplement

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.

The Bottom Line

Successfully incorporating collagen into your routine requires attention to detail and consistency. By avoiding these common mistakes and following the optimization strategies outlined above, you'll be much more likely to see the results you're looking for.

Remember that individual results can vary, and it typically takes 8-12 weeks of consistent use to notice significant benefits. If you're not seeing results after this period, review the mistakes and optimization strategies discussed here to ensure you're getting the most from your supplement.

Kat Kennedy
Article by

Kat Kennedy

Kat Kennedy is the Fitness and Nutrition Editor at NativePath. With a NASM CPT, NCSF CPT, and NCSF Sports Nutrition Certification, she has a passion for giving people the tools they need to feel healthy, strong, and confident.

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    Medical Disclaimer

    This content is for informational and educational purposes only. It is not intended to provide medical advice or to take the place of such advice or treatment from a personal physician. All readers/viewers of this content are advised to consult their doctors or qualified health professionals regarding specific health questions. Neither Dr. Chad Walding nor the publisher of this content takes responsibility for possible health consequences of any person or persons reading or following the information in this educational content. All viewers of this content, especially those taking prescription or over-the-counter medications, should consult their physicians before beginning any nutrition, supplement, or lifestyle program.

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