Collagen supplements have exploded in popularity over the last decade and show no signs of stopping.
If you’re reading this article, then it’s likely that you’ve purchased a collagen supplement over the past few months and may not be experiencing the results you expected.
In this tell-all article, we’ll discuss why you may not be getting the results you want from your collagen supplements as well as how to fix those issues so you can maximize the benefits of collagen protein!
Mistake #1: Buying a Low-Quality Collagen Supplement
With popularity comes an increase in the number of product offerings. You’ve likely seen this for yourself with new collagen products entering the market each month and year. However, as is the case with most dietary supplements, not all products are the same quality.
And this is why so many individuals struggle to see results from their collagen supplements -- they most likely purchased poor quality collagen. To make matters more complicated, it’s not easy for the average consumer to identify a quality supplement from a low-quality one.
But, there are some tips and tricks we can share with you to help you identify better options.
For starters, beware of extremely low prices or too-good-to-be-true sales (e.g. Buy 1, Get 3 Free). purchase from a supplement company you know and trust. Products like these often contain lots of fillers, cheap additives, and poor quality collagen.
Next, see if the product is lab tested for quality, purity and potency. It can also be helpful to purchase products from brands that follow transparent labeling practices and disclose to consumers what type of collagen is in the product.
1UP Hydrolyzed Collagen Peptides includes two high quality sources of premium collagen peptides are included: 12 grams hydrolyzed, grass-fed bovine collagen peptides and 3 grams hydrolyzed wild-caught marine collagen peptides.
Mistake #2: Choosing the Wrong Type of Collagen
Did you know that there are 28 different types of collagen?[2]
Did you also know that >90% of your body’s collagen is composed of only three types -- Types I, II, and III.[3]
- Type I: Best for hair, skin & nails
- Type II: Supports joint health
- Type III: Supports skin elasticity, muscle integrity and cardiovascular health
Research also notes that both type I and III decrease with age, which contributes to visible signs of aging. If your collagen supplement isn’t delivering quality amounts of these important types of collagen, then you may not be giving your body the necessary building blocks it needs to support its most essential structural components.
Mistake #3: Not Taking Enough Collagen
In order to get the benefits of a particular supplement, you need to make sure you’re using an amount that is backed by research, preferably conducted in humans. Fortunately, collagen peptides are one of the few supplements backed by dozens and dozens of studies, which means researchers have identified an effective range of collagen intakes!
Generally speaking, research finds benefit when consuming between 5-20 grams of collagen per day.[4,5,6,12] A small body of research has found that benefits can be obtained when consuming as little as 1-2.5 grams of collagen per day, but the preponderance of the scientific evidence points to 5-20 grams being better.
1UP Hydrolyzed Collagen Peptides supplies 15 grams of collagen peptides in every serving.
What About Timing?
As far as timing, you don’t really need to worry about that. It’s more important to have your collagen consistently as opposed to a certain time of day. In this way, collagen peptides are similar to creatine monohydrate. Sure, there is a small body of evidence that suggests an “optimal” time to take creatine, but the overarching point is to take it consistently.
Mistake #4: Mixing Collagen with the Wrong Ingredients
What you choose to eat and drink as well as what you restrict/avoid will impact collagen absorption and production. Researchers have found that certain ingredients offer complementary or synergistic activities when taken alongside collagen, including[7,8,9]:
- Vitamin C
- Hyaluronic Acid (HA)
- CoQ10
- Antioxidants
1UP Hydrolyzed Collagen Peptides include Vitamin C, Hyaluronic Acid, and Vitamin E (another formidable antioxidant).
On the flip side, you want to avoid excessive consumption of ultra-processed foods high in refined sugar, smoking, and ingesting too much alcohol as these are known to contribute to wrinkle formation, loss of elasticity and other visible signs of skin ageing.[10,11]
Mistake #5: Not Eating a Healthy Diet
A common mistake with any type of supplement, including collagen supplements, is assuming that it is a cure or “hack” and can make up for a lack of physical activity and proper nutrition.
Let’s be clear on something, if you’re not focused on the “big 4” (nutrition, sleep, exercise and stress management), then you collagen supplement (or any other supplement for that matter) won’t offer nearly as much benefit as it potentially could.
With that in mind, make sure that in addition to supplementing with collagen, you’re also eating a nutritious diet that includes:
- Lean proteins
- Fruits
- Vegetables
- Healthy fats
- Nuts
- Seeds
- Legumes
These foods are naturally rich in amino acids, antioxidants, vitamins, minerals, and other phytonutrients that support your body’s ability to synthesize collagen.
Track Your Progress
Many people new to supplements are quick to cast them aside and say they “didn’t do anything.”
But, if you asked them how they know if a particular supplement “works” they will simply say that they didn’t “feel” anything.
Here’s the thing -- supplements are NOT pharmaceuticals. They can take days, weeks, or a couple of months to show benefit, a la creatine, beta alanine and whey protein.
In fact, few dietary supplements have acute (immediate) effects save caffeine, citrulline, or Nitrosigine.
What this means is that you need to be consistent with your supplementation, diet, training, and sleep and track your supplement journey.
To do this, try the following:
- Take weekly photos
- Keep a journal of how your skin and hair looks as well as how your joints feel when moving
- Monitor hair and nail growth/strength
5 Tips for Choosing the Best Collagen Supplement
With hundreds (if not thousands) of collagen supplements available, choosing the right one can be tricky.
Here are some helpful tips:
- Collagen can be listed three different ways (but they all mean the same thing) -- “collagen peptides,” “hydrolyzed collagen,” or “collagen hydrolysate.’
- Grass-fed (or wild-caught, in the case of fish) collagen peptides means that the animals are ethically and sustainably raised, which also yields better supplements and environmental benefits
- Developed in a certified Good Manufacturing Practices (GMP) facility and lab-tested.
- Look for Types I, II, or III collagen as these are the most abundant types found in your body and the ones it will lose predominantly as you age
- Make sure they supply a research-backed amount of collagen per serving
The Bottom Line
Collagen is the most abundant protein in the body where it plays a vital role in maintaining your body’s structure. Unfortunately, our bodies ability to naturally synthesize collagen begins to decline around age 30. Certain lifestyle decisions can also accelerate the breakdown of collagen.
The good news is that collagen supplements offer a convenient, affordable, and effective option for supporting collagen production which can benefit joint function, skin quality, and healthy aging.
Use the tips outlined above to help you identify quality collagen supplements and get the most these peptides have to offer.
And, if you’re looking for a premium-quality collagen supplement, formulated by industry experts, then we encourage you to check out 1UP Hydrolyzed Collagen Peptides.
References
- https://straitsresearch.com/report/collagen-market
- León-López A, Morales-Peñaloza A, Martínez-Juárez VM, Vargas-Torres A, Zeugolis DI, Aguirre-Álvarez G. Hydrolyzed Collagen-Sources and Applications. Molecules. 2019 Nov 7;24(22):4031. doi: 10.3390/molecules24224031. PMID: 31703345; PMCID: PMC6891674.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6891674/
- Ricard-Blum S. The collagen family. Cold Spring Harb Perspect Biol. 2011 Jan 1;3(1):a004978. doi: 10.1101/cshperspect.a004978. PMID: 21421911; PMCID: PMC3003457.
- Koyama Y (2016) Effects of Collagen Ingestion and their Biological Significance. J Nutr Food Sci 6: 504. doi: 10.4172/2155-9600.1000504
- Paul C, Leser S, Oesser S. Significant Amounts of Functional Collagen Peptides Can Be Incorporated in the Diet While Maintaining Indispensable Amino Acid Balance. Nutrients. 2019 May 15;11(5):1079. doi: 10.3390/nu11051079. PMID: 31096622; PMCID: PMC6566836.
- Lugo, J. P., Saiyed, Z. M., Lau, F. C., Molina, J. P. L., Pakdaman, M. N., Shamie, A. N., & Udani, J. K. (2013). Undenatured type II collagen (UC-II®) for joint support: a randomized, double-blind, placebo-controlled study in healthy volunteers. Journal of the International Society of Sports Nutrition, 10(1). https://doi.org/10.1186/1550-2783-10-48
- Miranda, R. B., Weimer, P., & Rossi, R. C. (2021). Effects of hydrolyzed collagen supplementation on skin aging: a systematic review and meta‐analysis. International Journal of Dermatology. doi:10.1111/ijd.15518
- Gibson, R., Krug, L., Ramsey, D.L. et al. Beneficial Effects of Multi-Micronutrient Supplementation with Collagen Peptides on Global Wrinkles, Skin Elasticity and Appearance in Healthy Female Subjects. Dermatol Ther (Heidelb) 14, 1599–1614 (2024). https://doi.org/10.1007/s13555-024-01184-2
- Tengrup I, Ahonen J, Zederfeldt B. Influence of zinc on synthesis and the accumulation of collagen in early granulation tissue. Surg Gynecol Obstet. 1981 Mar;152(3):323-6. PMID: 7466582.
- Danby FW. Nutrition and aging skin: sugar and glycation. Clin Dermatol. 2010 Jul-Aug;28(4):409-11. doi: 10.1016/j.clindermatol.2010.03.018. PMID: 20620757.
- Goodman GD, Kaufman J, Day D, Weiss R, Kawata AK, Garcia JK, Santangelo S, Gallagher CJ. Impact of Smoking and Alcohol Use on Facial Aging in Women: Results of a Large Multinational, Multiracial, Cross-sectional Survey. J Clin Aesthet Dermatol. 2019 Aug;12(8):28-39. Epub 2019 Aug 1. PMID: 31531169; PMCID: PMC6715121.
- Oertzen-Hagemann V, Kirmse M, Eggers B, Pfeiffer K, Marcus K, de Marées M, Platen P. Effects of 12 Weeks of Hypertrophy Resistance Exercise Training Combined with Collagen Peptide Supplementation on the Skeletal Muscle Proteome in Recreationally Active Men. Nutrients. 2019 May 14;11(5):1072. doi: 10.3390/nu11051072. PMID: 31091754; PMCID: PMC6566884.
