When is the Best Time to Take Collagen? According to a Dietitian

When is the Best Time to Take Collagen? According to a Dietitian

Best Time to Take Collagen

Collagen is essential for keeping our connective tissues like skin, bones, and muscles healthy. As we get older, we make less collagen, which can lead to a wide array of issues, like wrinkles, joint pain, and weaker muscles.  That’s why many people use collagen supplements to make up for this loss.

Knowing when to take collagen supplements is key to getting the most out of them. At first, the timing might not seem relevant.

Since I’ve tested it on myself, I would like to provide you with my two cents on the best time to take collagen during the day.

Timing of Collagen Intake

Best Time for Collagen Intake

The timing for taking collagen supplements is not one-size-fits-all. It can vary greatly depending on individual goals and bodily responses. Here are some considerations for determining the best time to take your collagen supplement:

  • If you’re taking collagen to improve gut health or have experienced digestive issues like gas, taking collagen in the morning may be beneficial.
  • Blending collagen with your morning smoothie or coffee can facilitate easier digestion and absorption, making it a great addition to your breakfast routine.
  • For those aiming to enhance sleep quality, consuming collagen at night might be advantageous.
  • Taking collagen with a glass of milk before bed can aid in relaxation and potentially improve sleep, due to the presence of glycine, an amino acid in collagen known for its calming effects.

Always consult a nutritionist for personalized advice, especially if you have specific health conditions or dietary needs.

Some prefer taking collagen in the morning, as they believe it kickstarts their day with a protein boost. Others opt for night-time intake, thinking it aids in the body’s repair process during sleep.

  • Taking collagen in the morning can provide a protein boost, kickstarting your day.
  • Morning consumption is convenient for those who have established morning routines and can easily remember to take their supplements.
  • Consuming collagen at night may support the body’s natural repair process during sleep.
  • Evening intake can be part of a relaxing nighttime ritual, potentially aiding in better sleep quality.

Consistency Is Key

Regardless of whether you choose morning or night for your collagen intake, the most crucial factor is consistency. Regular, daily consumption of collagen is essential to see the desired results, whether it’s for skin health, joint support, or overall wellness.

Align your collagen intake with your daily routine and habits to ensure you remember to take it consistently. While the timing of collagen intake can be tailored to individual needs and goals, maintaining a consistent routine is vital for achieving the best results.

Whether you opt for morning or evening consumption, ensure that it fits seamlessly into your lifestyle and aligns with your specific health objectives.

Best Time to Start Taking Collagen

Best Time to Start Taking Collagen

When we reach our mid-twenties, the robust collagen production of our youth begins to taper off. This decrease becomes more pronounced as we age, particularly for women who experience menopause.

Post-menopause, women often see a significant acceleration in collagen loss due to hormonal changes, which can lead to more pronounced signs of aging such as increased skin wrinkling and decreased muscle mass.

Beginning collagen supplementation around the age of 25 can be a proactive step[/su_highlight] in countering this natural decline. By supplementing your diet with collagen, you’re essentially giving your body the building blocks it needs to maintain the health and vitality of your skin, muscles, and joints.

This early intervention can help in preserving the youthful elasticity of the skin, maintaining muscle strength, and ensuring joint flexibility.

Is It Beneficial at Any Age?

While starting early has its advantages, it’s important to note that  it’s never too late to begin collagen supplementation.  Individuals at any age can reap the benefits, especially if they are noticing signs of aging such as sagging skin, the appearance of fine lines and wrinkles, brittle hair, and weaker joints.

Collagen supplements can provide the necessary support to these areas, helping to restore and maintain a more youthful appearance and better overall physical health.

Addressing Age-Related Collagen Loss

For those in their later years, collagen supplements can be particularly beneficial. They can help in mitigating the effects of age-related collagen loss, providing support to the body’s diminishing natural supply.

This can translate into improved skin texture, enhanced joint mobility, and better muscle maintenance, contributing to a higher quality of life as one ages.

Different Collagen Types

Collagen comes in various types, with Types I, II, and III being the most commonly researched.  Each type serves a specific function in the body:

  • Type I collagen is primarily beneficial for skin health, enhancing elasticity and reducing wrinkles
  • Type II is crucial for cartilage and the skeletal system, making it important for joint health
  • Type III collagen, found in bone marrow, promotes skin elasticity.

Type I

Type I collagen is predominantly beneficial for skin health. It plays a critical role in maintaining skin elasticity and structure, making it a key ingredient in anti-aging skincare routines. Regular supplementation of Type I collagen can help in enhancing skin elasticity, reducing the appearance of wrinkles, and promoting overall skin hydration and firmness.

This type of collagen is often sourced from bovine (cattle) or marine (fish) sources, known for their high Type I collagen content.

Type II

Type II collagen is essential for the health and maintenance of cartilage and the skeletal system. It’s crucial for joint health, making it a popular supplement among athletes, the elderly, or those with joint-related issues like arthritis.

This type of collagen helps maintain the integrity of cartilage, providing cushioning and support to joints, thereby reducing pain and improving mobility. Chicken collagen is a common source of Type II collagen, often used in supplements targeting joint health.

Type III

Type III collagen, found in bone marrow, is also known for its role in promoting skin elasticity, similar to Type I but with additional benefits for the vascular system and organs. It works alongside Type I collagen in the skin, contributing to its firmness and suppleness.

Additionally, Type III collagen supports the structure of muscles, organs, and blood vessels, making it an important component for overall bodily health.

Collagen Supplement Forms

Collagen Forms

Collagen supplements have become increasingly popular, catering to a variety of preferences and lifestyles. They are available in several forms, each with its unique characteristics and benefits, making it easier for individuals to incorporate collagen into their daily routines.

Powder Form

Powder collagen is known for its versatility. It can be easily mixed into various liquids, such as water, juice, or coffee, and even incorporated into foods like oatmeal or yogurt. This form is particularly appealing for those who prefer a flavorless option or wish to avoid the taste of collagen.

Powder collagen allows for flexible dosing and can be adjusted according to individual needs. However, it’s worth noting that mixing collagen powder with very hot beverages might reduce its effectiveness, as heat can potentially degrade the collagen peptides.

Capsule Form

Collagen capsules offer the convenience of a quick, no-prep supplement. They are particularly suitable for those with busy lifestyles or for individuals who prefer not to mix powders. Capsules are flavorless and easy to swallow, making them a discreet option for collagen supplementation.

However, to achieve the same collagen intake as powder forms, a larger serving size of capsules might be required, which is an important consideration for dosage and cost. In the case of biotine, the recommendation would be somewhat different.

Liquid Form

Liquid collagen is available in concentrated forms or as ready-to-drink options, making it a convenient choice for on-the-go consumption. This form is ideal for those who seek immediate intake without the need for mixing or preparation.

Liquid collagen often comes in flavored varieties, which can enhance the appeal for those who prefer a tastier supplement option. Its pre-dissolved nature may also facilitate quicker absorption by the body.

Collagen from Food Sources

For those looking to obtain collagen from natural food sources, options like bone broth, beef, pork, and chicken are excellent choices. These foods not only provide collagen but also offer additional nutrients that can benefit overall health.

Adding collagen-rich foods into your diet can be a more holistic approach to supplementation, aligning with preferences for whole-food nutrition.


Is it best to take collagen on an empty stomach?

Taking collagen on an empty stomach can enhance its absorption, as there are fewer competing proteins and substances in the gut. However, it’s generally well-tolerated regardless of whether it’s taken with or without food.

How do you maximize collagen absorption?

To maximize collagen absorption, consume it in hydrolyzed form (collagen peptides), which are easier for the body to absorb. Additionally, pairing collagen with vitamin C-rich foods or supplements can help, as vitamin C is crucial for collagen synthesis.

Can I take magnesium and collagen together?

Yes, you can take magnesium and collagen together. There are no known interactions between these two supplements, and they can complement each other in supporting overall health and wellness.

Why does collagen make me sleepy?

Collagen contains the amino acid glycine, which is known for its calming and sleep-enhancing properties. Glycine can help improve sleep quality, which might explain why taking collagen makes some people feel sleepy.

The Bottom Line

I’ve learned that taking collagen supplements, either as a liquid or powder, can greatly benefit my skin, hair, nails, gut, joints, and muscles.

A lot depends on timing, as I have written above.  Now that we understand the difference, choosing between these forms depends on personal needs, preferences, and lifestyle.

I realize the importance of selecting a high-quality collagen supplement, whether I prefer the convenience of liquid collagen or the potency of powder collagen.

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