Collagen myths explained: Dr Sophie Shotter & Dr Dave Reilly on what actually works.

Why collagen is often misunderstood.

Collagen is one of the most talked-about ingredients in beauty, but it is also one of the most misunderstood.

From questions about whether it works at all, to confusion around topical versus ingestible collagen, there’s a lot of collagen myths that need to be addressed.

Absolute Collagen’s Skincare Aesthetician, Dr Sophie Shotter regularly hears the same misconceptions from patients, while resident scientist Dr Dave Reilly brings the biological reality behind how collagen works in the body.

Myth 1: a higher collagen dose is always better.

One of the most persistent myths is that more collagen automatically delivers better results. According to Dr Dave, that’s not the case.

“The truth is, some competitors use extremely high doses, but we have the clinically proven 8,000mg as the optimal dose,” he explained. “You don’t need anything extra. Your body thrives on balance.”

He added that excess protein should come from a balanced diet rather than overloading on supplements. The focus should be on the right dose, not the highest one.

Myth 2: collagen works without vitamin C.

Another common misconception is that vitamin C is optional when taking collagen. Dr Dave Reilly is clear on this.

“Vitamin C isn’t a ‘nice to have’. It’s essential for your body to build and use collagen effectively,” he says.

While vitamin C can be obtained through diet, including it within a supplement ensures consistency. “That’s how you make sure your supplement is going to be at its most effective,” he says.

When it comes to dosage, he keeps it simple. “60-80mg per day. Absolutely perfect. That’s 100% of your daily requirement.”

Myth 3: Different collagen sources = different results

Collagen supplements can vary significantly in both quality and effectiveness.

Differences can include:

• Source and traceability
• Purity of ingredients
• Clinical validation
• Formulation and dosage

Lower-quality collagen may not deliver the same level of consistency or results, which is why sourcing and formulation matter .

With marine and bovine collagen both widely available, many people assume one is more effective than the other.

Dr Dave Reilly challenges that idea. “The source of collagen doesn’t matter. It’s a personal choice,” he explains. “What matters is the quality and consistency of the bioactive peptides.”

He notes that Absolute Collagen has historically used marine collagen due to quality assurance, but sourcing advancements have expanded options. However, differences still exist.

“Marine is also, in terms of pesticide-free and lacking in heavy metals, a preferred source,” he adds.

Myth 4: you can get enough collagen from your diet

A common collagen myth belief is that supplements are ineffective because they’re broken down during digestion.

In reality, hydrolysed collagen is designed to be broken down into amino acids. “Collagen is a unique protein containing an amino acid called hydroxyproline that’s very, very rare,” says Dr Dave Reilly .

This amino acid is key to collagen’s function. “The hydroxyproline peptides are what stimulate new collagen production in the skin - that’s something you simply won’t get from any other protein source.”

While collagen can be consumed through food , supplements offer consistency and clarity.

Myth 5: topical collagen works the same way.

Another common misconception is that applying collagen directly to the skin delivers the same benefits as ingesting it.

Dr Dave Reilly says: “When applied topically, the collagen is far too large to be broken down and therefore can’t reach the skin’s deeper layers.”

Dr Sophie says: “Collagen is far too big a molecule to penetrate the skin barrier, so it won’t help you rebuild collagen.”

This means topical applications can’t support collagen production in the same way as ingestible formats. Even collagen face masks (while hydrating on the surface) don’t reach the deeper layers where collagen is actually formed.

To really see meaningful results and benefits such as a reduction in fine lines and wrinkles, or boosted elasticity, that’s where you need to take a collagen supplement daily.

Why clinical evidence matters.

Not all collagen supplements are supported by the same level of research.

Dr Sophie highlights the importance of choosing a product that’s been tested in a robust clinical setting, including:

• Double-blind methodology
• Placebo control
• Large participant groups
• Independent peer review

This level of evidence helps ensure both credibility and reliability when it comes to results.

Dr Sophie says: “Absolute Collagen have done the largest study of a collagen supplement ever. It was double blind, placebo controlled and included over 130 participants with over 30,000 data points.”

In our clinical trials , 100% of participants experienced improved fine lines and wrinkles after 12 weeks, giving you proof that goes beyond promise.

What to look for in a collagen supplement.

According to Dr Sophie, choosing a collagen supplement should come down to 3 key factors:

• Proven results through clinical research
• High-quality, traceable sourcing
• A formulation designed for daily use

Consistency is also essential. Collagen isn’t a quick fix, but a long-term approach to supporting skin health.

A more informed approach to collagen.

With so much conflicting information available, understanding the fundamentals of collagen can help cut through the noise.

Rather than relying on collagen myths, trends or assumptions, focusing on evidence, quality and consistency allows for a more informed approach.

Because when it comes to skin, what works is rarely about quick fixes. It is about supporting your skin over time and in a way that works with your biology.

If you want to understand the how (not just the hype), the Collagen Lab is where it all comes together. Here, we discuss everything collagen-related: the science, the structure, and what actually works.