Collagen supplements have taken over the wellness world and for good reason. They support glowing skin, healthy joints, stronger hair and nails, and better recovery. But for some people, they raise an unexpected question:

“Can collagen supplements cause constipation?”

If you’ve ever experienced digestive changes after starting a collagen powder or if you're hesitant to try one for that reason - this article is for you. Let’s clear up what’s fact, what’s myth, and how to choose a collagen supplement that supports your whole body, including your gut.

Key Takeaways

1. Collagen supplements do not directly cause constipation, but dehydration or poor-quality additives can contribute.
   
   
2. Drinking enough water and adding fiber to your diet helps prevent digestive issues.
   
   
3. Hydrolyzed collagen peptides are the easiest form to digest and absorb.
   
   
4. Choosing a clean-label product with electrolytes (like Harlo) supports better hydration and gut comfort.
   
   
5. Collagen can actually support gut health when paired with the right nutrients and lifestyle habits.

What Is Collagen and How Does It Work?

Collagen is the most abundant protein in the body, forming the structure of your skin, joints, tendons, ligaments, bones, and connective tissues. It’s made of three key amino acids: glycine, proline, and hydroxyproline.

Your body produces collagen naturally, but that production declines with age starting as early as your mid-20s. This decline contributes to:

• Fine lines and wrinkles
• Joint discomfort and stiffness
• Slower muscle and tissue recovery
• Loss of skin elasticity and hydration

That’s why collagen supplements, particularly hydrolyzed collagen peptides, have become a go-to for everything from beauty routines to fitness recovery.

Can Collagen Really Cause Constipation?

The answer? It can but usually only in specific situations. And it’s not the collagen itself that’s typically to blame.

Let’s break it down.

Why Collagen Might Seem to Cause Constipation?

1. Too Little Water: Collagen absorbs water during digestion. If you’re not drinking enough fluids, it can leave your GI tract a bit sluggish, especially if you’re taking a larger dose.
   
   
2. Lack of Fiber in the Diet: Many people focus on protein (including collagen) but forget to balance it with fiber-rich foods. A low-fiber diet can contribute to slower transit time in the gut.
   
   
3. Added Fillers or Sweeteners: Some collagen powders contain artificial sweeteners, gums, or thickeners that may disrupt digestion or lead to bloating and constipation in sensitive individuals.
   
   
4. Sudden Increase in Protein Intake: If your body isn’t used to a high-protein diet, ramping up quickly (including through collagen) can temporarily affect your digestive rhythm.
   

Why Collagen May Actually Support Digestion?

Here’s the flip side: collagen can actually be beneficial for gut health, especially when it’s part of a balanced supplement.

1. Glycine and Gut Lining Repair

Glycine, one of collagen’s primary amino acids, helps:

• Protect and strengthen the intestinal lining
• Reduce inflammation
• Support stomach acid production for better digestion

2. Supports Connective Tissue in the Gut

Your digestive tract is lined with connective tissue and collagen plays a role in keeping it strong and elastic, supporting healthy bowel movements.

3. Balances the Microbiome

Some studies suggest collagen may help balance gut bacteria by improving gut lining integrity which in turn supports smoother digestion.

How to Prevent Constipation When Taking Collagen?

If you’re experiencing constipation from collagen, here’s how to fix it without giving up the benefits:

1. Stay Hydrated

Drink 8–10 oz of water with your collagen supplement. And aim for 2.5–3L of water per day, especially if you’re active.

Tip: Choose a collagen product that includes electrolytes to support hydration at a cellular level. (Harlo’s blend includes sodium, potassium, and magnesium.)

2. Add Fiber to Your Diet

Include high-fiber foods like:

• Leafy greens
• Berries
• Chia seeds
• Oats and whole grains
• Legumes

This keeps things moving in the gut and supports protein digestion.

3. Avoid Artificial Additives

Look for clean-label collagen with no artificial sweeteners, gums, or fillers. These can cause digestive upset especially when taken daily.

4. Start With a Moderate Dose

Some powders recommend 20g or more of collagen. But many people benefit from 10g per day, especially when starting out. (Harlo uses this clinically effective 10g dose.)

5. Stack With Digestive-Supportive Nutrients

Magnesium and electrolytes (like those found in Harlo) can help support muscle relaxation including the smooth muscles of the digestive tract.

What to Look for in a Gut-Friendly Collagen Supplement?

Not all collagen products are created equal. If digestive health matters to you, here’s what to prioritize:

How Harlo Supports Digestive Wellness?

Harlo’s 3-in-1 formula is built for recovery and performance but it’s also incredibly digestive-friendly, especially for people who want to avoid GI side effects.

Each serving includes:

• 10g grass-fed hydrolyzed collagen peptides, easy to digest and absorb
• Electrolytes (sodium, potassium, magnesium), for hydration and fluid balance
• 3g creatine monohydrate supports cellular recovery without GI distress
• Zero sugar, zero fillers, zero gums

It mixes smoothly into water, has a light natural flavor (Raspberry Salt, Citrus Salt, Orange Salt), and supports hydration + gut comfort not just recovery.

Quick Tips for Better Digestion With Collagen

• Drink your collagen first thing in the morning to support digestion and hydration before your first meal
• Pair it with warm lemon water or herbal tea for added gut stimulation
• Move your body - Walking, stretching, and light exercise all help support natural bowel movements
• Stay consistent - Your digestive system adapts over time, and consistency matters more than perfection
  

FAQs

1. Can collagen supplements upset your stomach?

Some people may feel bloated or constipated if they take large doses without enough water. Start slow and stay hydrated.

2. Which type of collagen is easiest to digest?

Hydrolyzed collagen peptides are broken down for easy absorption and are gentle on digestion.

3. Does collagen have fiber in it?

No, collagen is a pure protein. That’s why it’s important to eat enough fiber-rich foods to balance your intake.

4. Can collagen help with gut repair?

Yes. Collagen contains glycine and proline, which support the intestinal lining and overall gut integrity.

5. What’s the best way to take collagen to avoid constipation?

Mix it with 8–10 oz of water, pair it with a fiber-rich meal, and choose a formula with electrolytes for better hydration.