Tips to Make the Most Out of Your Collagen

Here are our tips and best ways to boost collagen absorption and effectiveness.

1. Understand Collagen Bioavailability

   Collagen is a protein, and like all proteins, it must be broken down into amino acids and peptides to be absorbed. This is where ‘bioavailability’ comes in, the measure of how much your body can actually use.
    
   Look for ‘hydrolysed’ collagen peptides (also called collagen hydrolysate) on your supplement label. These are pre-broken down for easier absorption and are considered the most bioavailable form.

2. Take Collagen with Healthy Fats

   Collagen is water-soluble but pairing it with healthy fats can enhance nutrient uptake overall. Think of it like this: many of the nutrients that support collagen production (like vitamin A and E) are fat-soluble.
    
   Try blending your collagen powder into a bulletproof-style coffee with coconut oil or grass-fed butter or stir it into an almond milk latte for a creamy, nutrient-packed start to your day.

3. Add Collagen to Your Morning Coffee

   Coffee levelled up! add collagen to your morning coffee and in fact, morning is an ideal time to take collagen, as your digestive system is primed to absorb nutrients.
   
   Most collagen peptides are heat-stable, meaning they won’t break down in hot liquids. Just make sure your collagen is from a high-quality source with no artificial additives.
   Pro tip: To avoid clumps, use a sauce whisk

4. Collagen and Vitamin C

   Vitamin C is essential for collagen synthesis. Without it, your body can’t form or store collagen properly.
    
   Boost your results by pairing your collagen with a squeeze of lemon in water, or with a big handful of berries, or a vitamin C supplement for extra support
    
   This simple addition helps your body produce its own collagen more effectively while making the most of the collagen you’re supplementing.

5. Know When (and How Much) to Take

   Your body can absorb collagen best in smaller, consistent doses rather than one large scoop. Around 5-10 grams per day is effective for most people.
    
   Timing tips:
    
   Morning: Pairs well with your coffee or smoothie
   Empty stomach: Some find it absorbs better this way
   Before bed: May support overnight tissue repair
    
   Choose what fits into your routine, consistency is key.

6. Support Collagen Naturally

   Your supplement works best when your lifestyle supports collagen health too. Here’s how:
    
   Stay hydrated
   Eat protein-rich foods (like eggs, beans, and fish)
   Minimise sugar and ultra-processed foods
   Get plenty of zinc and copper from whole foods
    
   And remember, collagen levels decline naturally with age so supplementation is especially helpful after your mid-30s.