5 real ways to get the most out of collagen: what actually works

It seems like collagen is everywhere these days, from beauty powders to protein bars, but does it really live up to the hype? And more importantly, are you using it in a way that actually supports your body?

Collagen is the most abundant protein in the human body, making up a huge part of our skin, joints, tendons and even our gut lining. But here’s the catch: not all collagen is created equal, and just taking a scoop of powder isn’t always enough.

If you’re investing in collagen, whether it’s for glowing skin, stronger joints, or simply healthy aging, here’s how to make sure you're really getting the most out of it.

1. Understand the different types of collagen

One of the most overlooked aspects of collagen supplements is the type of collagen they contain. There are over 20 types in the body, but most of our needs boil down to three main ones:

Type I: This is the most abundant and is especially important for skin, hair, nails and bones.
Type II: Found mainly in cartilage, it plays a key role in joint and connective tissue health.
Type III: Often found alongside Type I, it helps support organs and blood vessels and is important for skin elasticity. ¹

Most collagen supplements on the market are made from bovine (cow) or marine (fish) sources, which tend to be rich in Type I and III. If you’re targeting joint health specifically, though, look for a product that includes Type II collagen from chicken cartilage. ²

2. Choose hydrolysed (or "collagen peptides") for better absorption

Collagen in its natural state is a big, complex protein. That’s not ideal for digestion. This is where hydrolysed collagen, or collagen peptides, comes in. It’s broken down into smaller chains of amino acids, which makes it much easier for your body to absorb and actually use.

In fact, studies show that hydrolysed collagen is more bioavailable, meaning your body can absorb it into the bloodstream more efficiently compared to non-hydrolysed forms. ³

If you see “collagen peptides” on the label, that’s usually a good sign you’re getting the easier-to-digest version.

Check out our full range of collagen products here.

3. Take it consistently and give it time

This one might sound simple, but it’s probably the most important. Collagen works best when it’s taken regularly. While some benefits, like better hydration or nail strength, might show up within a few weeks, deeper changes in skin elasticity or joint resilience usually take a few months to really become noticeable.

Studies have shown that after 8 weeks of daily collagen peptide supplementation, participants showed improved skin elasticity, with more visible changes at the 12-week mark. ⁴

So if you're trying collagen and expecting overnight results, you're setting yourself up for disappointment. Consistency really is key here.

4. Pair it with the right nutrients

Here’s where things get a bit more interesting. Collagen doesn’t exist in a vacuum. Your body needs certain vitamins and minerals to actually make use of the collagen you consume.

Vitamin C is perhaps the most crucial. Your body simply can’t synthesise collagen without it. ⁵ So if your diet’s low in vitamin C, or you’re skipping the oranges and berries, your collagen supplement might not be doing much.

Hint: it's why we add Vitamin C to all of our collagen formulas.

Zinc and copper are also involved in collagen production, and low levels of these trace minerals can slow down repair processes in the body.

Some collagen products now include these cofactors, but if yours doesn’t, just be sure your overall diet covers them, think colourful veggies, seafood, seeds and whole grains.

5. Timing might matter more than you think

There’s some debate around when is the "best" time to take collagen, but here's what research and logic suggest.

Some evidence points to taking collagen on an empty stomach, especially first thing in the morning, as potentially helpful for absorption, though this isn't firmly proven. Others suggest pairing it with post-workout meals, since your body is in a repair mode and might make better use of the amino acids. ⁶

Also worth noting: if you’re combining collagen with protein shakes or heavy meals, make sure it’s not getting "lost" in a sea of other proteins that your body may prioritise for different functions.

Ultimately, consistency still trumps timing, but experimenting with when you take it could be worth it if you’re looking to fine-tune your routine.

Bonus thought: collagen and gut health - here’s a lesser-known benefit: collagen, especially glycine, one of its key amino acids, plays a role in maintaining the gut lining. Some people with digestive issues (like leaky gut or IBD) find that collagen supplements may help soothe and support their intestinal health.

Final thoughts

Collagen isn’t magic. But used correctly, and with realistic expectations, it can absolutely be part of a healthy aging and wellness strategy. The key is knowing what you're taking, why you’re taking it and how your body actually uses it.

If you’re targeting skin health, lean into Type I and III from marine or bovine sources. For joints, Type II from chicken cartilage is your go-to. And above all, be consistent, nourish your body with the right cofactors and give it time.

Your body’s collagen production naturally declines with age, but giving it the right building blocks can help you support what’s already there.