5 Ways to Fix “Collagen Constipation” Naturally (And Keep the Glow)

If you’ve jumped on the collagen bandwagon for smoother skin, happier joints, or that slightly smug “I’m looking after myself” feeling, you’re very much not alone.

Collagen is everywhere right now. Coffee shops. Instagram. Bathroom shelves that look like a Holland & Barrett aisle exploded.

But there’s a less glamorous side effect that doesn’t get much airtime.

Constipation.

Yep. If you’ve recently added collagen powder to your routine and noticed things… slowing down, you’re not broken, and you’re definitely not imagining it.

We hear this a lot from people who are otherwise doing “the right things”. Eating fairly well. Drinking their water. Trying to be a bit more grown-up about health.

And suddenly they’re faced with an annoying trade-off:

“Do I want decent digestion, or do I want the collagen glow?”

Good news. You don’t have to choose.

Because in most cases, the issue isn’t collagen itself. It’s how it’s being taken.

Let’s unpack what’s actually going on, and how to fix it without giving up the benefits that made you start collagen in the first place.

The Dirty Little Secret of Collagen Powders

Here’s the thing most glossy collagen ads skip over.

Collagen is basically protein. A concentrated one.

And protein, especially when added suddenly and in isolation, can be surprisingly demanding on your digestive system.

If your gut doesn’t have the right support around it, things can stall. Hard stools. Bloating. That “why do I feel like a brick?” sensation.

This is especially common for people who just starting on their healthy living journey...

You’re not living on crisps and energy drinks, but you’re also not meal-prepping quinoa bowls on a Sunday. Veg intake is… optimistic. Fibre is inconsistent. Hydration is hit and miss.

Then along comes collagen. A big scoop. Every morning. No warm-up.

Your gut goes: “Cool. And what exactly would you like me to do with this?”

The One Big Thing Most People Miss

There’s a simple principle we use a lot at Lean Greens, borrowed from strategic problem-solving circles.

It’s called the Rule of 1.

If something isn’t working, there’s usually one core bottleneck causing most of the trouble.

When it comes to collagen-related constipation, that bottleneck is usually absorption imbalance.

In plain English:

You’re adding a dense protein load without giving your body the tools it needs to process it smoothly.

Those tools are boring but essential:

• Enough water
• Fibre to keep things moving
• Enzymes to break the protein down

Miss one or more, and digestion can slow to a crawl.

The good news is, once you correct how collagen is taken, most people find the issue clears up fast.

So let’s walk through five practical, non-dramatic ways to fix “collagen constipation” naturally, and keep the glow you signed up for.

1. Switch From Marine to Bovine Collagen

Not all collagen is created equal, even though labels often make it sound that way.

One of the most common culprits behind digestive issues is marine collagen, typically sourced from fish skin, scales, or cartilage.

Marine collagen isn’t “bad”, but it does tend to come with higher calcium levels than bovine (cow-derived) collagen.

For some people, higher calcium intake can slow digestive motility. Translation: things don’t move as freely as they should.

This isn’t about diagnosing anything or scaring you off fish products. It’s just a pattern we see repeatedly.

People switch collagen sources, and suddenly their digestion feels… normal again.

The fix: Check the source on your collagen tub. If you’re using marine collagen and struggling with constipation, try swapping to a bovine collagen peptide. Many people notice a difference within days.

No heroics required.

2. Hydrate Properly (Don’t Be a Sponge)

This one sounds obvious, but it’s probably the biggest offender.

Collagen is dry. Protein needs water to be processed. If you don’t give it enough, it will happily borrow moisture from your gut.

Think of collagen powder like a dry sponge.

Drop it into plenty of water, it expands nicely. Drop it into not enough water, it steals moisture from wherever it can.

That’s how you end up with harder stools and slower digestion.

This gets worse when collagen is:

• Dry-scooped (yep some people do that... weird!)
• Mixed into tiny espresso-sized shots
• Added to already dehydrating drinks like coffee

The fix: Mix collagen with at least 250ml of water. Cold is fine. More is better.

Then zoom out. If you’re adding collagen to your day, your baseline hydration probably needs to go up too.

No gallon challenges. Just a bit more than you were drinking before.

3. Don’t Take Collagen “Naked” (The Fibre Factor)

This is a big one, especially if you're just trying to get something done before the school run.

A lot of people take collagen on its own. Black coffee. Plain water. Down the hatch.

Protein goes in. Nothing helps move it through.

Fibre is what gives digestion momentum. It adds bulk, supports regularity, and helps everything flow instead of… lingering.

If your usual diet is already light on vegetables (which, statistically, it probably is), adding pure protein on top can tip things toward constipation.

The fix: Pair collagen with a fibre source.

That might be:

• A proper breakfast with veg or fruit
• A fibre-rich smoothie
• Or, realistically, a greens powder that already contains plant fibre

The key point is this: collagen works best when it has friends.

4. Add Enzymes to Support Absorption

Sometimes the issue isn’t what you’re eating, but how efficiently your body is breaking it down.

Collagen has a unique amino acid structure. For some people, especially those who haven’t eaten high protein diets historically, digestion just needs a bit of help adjusting.

Digestive enzymes exist for exactly this reason. They don’t “force” anything. They just help your body do what it’s already trying to do, a bit more smoothly.

The fix: Look for collagen products, or routines, that include a broad-spectrum enzyme blend. Something like DigeZyme is commonly used to support protein and nutrient breakdown.

Less sitting heavy. Less bloating. Less drama.

5. Ease Into It (Your Gut Isn’t a Light Switch)

This is the most overlooked advice of all.

A lot of people go from zero collagen to 15–20 grams overnight because… that’s what the scoop says.

Your gut does not appreciate surprises.

Recommended intakes usually land somewhere between 5 and 15 grams per day. Jumping straight to the high end can be a shock, especially if your digestion is already sensitive.

The fix: Start low. Around 4–5g per day for the first week.

Let your system adapt. Then build up if you want to.

Consistency beats enthusiasm every time.

Why Most People Struggle to Do All This

Now, let’s be honest.

None of this advice is complicated. But doing all of it, consistently, is where people fall off.

You need to:

• Source a decent collagen
• Make sure it’s the right type
• Add fibre
• Remember enzymes
• Drink enough water
• Not overdo the dose

For a week or two, most people manage.

Then life happens.

This is what we call supplement fatigue. Too many tubs. Too many rules. Too much thinking before 8am.

And that’s exactly why we built what we built next.

Supplements We Suggest (And Why We Built Them)

Everything above boils down to fixing one core problem:

Collagen absorption without digestive side effects.

So instead of asking people to juggle five different products, we applied the Rule of 1 to our product design.

One serving. One habit. No guesswork.

Collagen Greens

Collagen Greens isn’t “just another collagen powder”. It's not even "JUST another greens drink".

It’s a complete, digestion-friendly daily blend designed specifically to avoid the issues we’ve just talked about.

Here’s how it tackles them.

The Right Source We use 4g of bovine collagen peptides (Types I & III). No marine collagen. No calcium overload. Just a sensible dose that most people tolerate extremely well.

The Partners Collagen is blended with real raw greens, including spinach, wheatgrass, and broccoli extract. These provide natural fibre and plant compounds that support digestive flow, instead of slowing it down.

Absorption Support Every scoop includes DigeZyme, a multi-enzyme complex designed to help break down protein and nutrients efficiently. Less sitting heavy. Less bloating.

Bonus Benefit We also include 4g of creatine monohydrate. Not for gym-bro reasons, but because creatine works best when you’re hydrated and consistent, exactly the environment this drink creates.

Everything is designed to work together, not compete for attention on your kitchen counter.

It mixes easily into cold water, tastes neutral, and doesn’t come with the usual “pond water” punishment that puts people off greens entirely.

No theatrics. No wellness cosplay.

Just a simple daily drink that fits real life.

The Bottom Line

If collagen has left you feeling blocked up, uncomfortable, or frustrated, it doesn’t mean collagen “isn’t for you”.

It usually means your body is missing a few key pieces of the puzzle.

Fix the absorption. Support digestion. Stop taking protein in isolation.

Do that, and most people get the benefits they wanted, without the side effects they didn’t sign up for.

If you want the glow and a happy gut, Collagen Greens is the most efficient way we know to get both, without turning your morning into a science experiment.

👉 [Shop Collagen Greens & start your risk-free trial]

No perfection required. Just one habit you’ll actually stick to.